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Meal plan - Week 3

Eat More, Weigh Less

Seriously! By packing your diet with nutrient-dense foods you will keep your snack-a-tite in check, and your metabolism revved up. 

What to expect: Fast-prep meals . . . options for eating out . . . pasta . . . ice cream!
We’ve mapped out a healthy meal plan that delivers an average of 1,500 balanced calories per day— enough for most active women to maintain energy and still lose weight.

Tip: If you find yourself getting hungry, go on a blitz in the produce aisle. Think outside the celery stick: fresh veggies come in all colors,flavors, and crunch levels. Better yet, they fill you up without packing on pounds. 

SEE ALL RECIPES IN YOUR MEAL PLAN

This Week's Featured Food

Tofu Stir-fry

This recipe is huge-you'll have plenty of leftovers for the next day-plus it's packed with flavor. And isn't there something so satisfying about enjoying a filling meal that you know isn't a total calorie bomb?

Monday

Breakfast

Loaded Vegetable Omelet
1 large grapefruit

Snack

Smart Balance Light Butter Popcorn, mini bag

Lunch

Mediterranean Hummus Wrap
1 apple

Snack

0% fat Greek yogurt

Dinner

Whole Wheat Pasta with Vegetables
2 cups of broccoli

Snack

1 Skinny Cow ice cream sandwich

Tuesday

Breakfast

Giant Omelet Scramble
1 large grapefruit

Snack

1 piece of string cheese

Lunch

Leftover Whole Wheat Pasta with Vegetables
1 apple

Snack

25 almonds

Dinner

Tofu Stir-Fry
1 cup of brown rice

Wednesday

Breakfast

Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit

Snack

1 piece of string cheese

Lunch

Leftover Tofu Stir-Fry
1 cup of brown rice

Snack

0% fat Greek yogurt

Dinner

Chicken Spinach Parm
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing

Thursday

Breakfast

Lean Eggs and Ham
1 large grapefruit

Snack

0% fat Greek yogurt
1 banana

Lunch

Gobbleguac Sandwich

Snack

1 piece of string cheese

Dinner

Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

Friday

Breakfast

Don't-Get-Fat French Toast

Snack

1 banana
2 small boxes of raisins

Lunch

The I-Am-Not-Eating-Salad Salad
1 apple

Snack

15 baby carrots
2 Tbsp of hummus
1 piece of string cheese

Dinner

Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing

Saturday

Breakfast

2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit

Snack

25 almonds

Lunch

Gobbleguac Sandwich
1 apple

Snack

1 piece of string cheese

Dinner

Eat Out

Sunday

Breakfast

Loaded Vegetable Omelet
1 banana

Snack

1 Luna Bar

Lunch

Black Bean and Cheese Burrito
1 apple

Snack

2 small boxes of raisins

Dinner

Grilled Cilantro-Lime Chicken
Salad with 2 Tbsp olive oil/vinegar dressing

Snack

1 sugar-free Fudgsicle

Protein shake - How to properly prepare!

Meal plan: Week 2

This Week's Featured Food

Skinny Cow ice cream sandwich

We didn't say you had to give up treats on this plan did we? A Skinny Cow ice cream sandwich has only 140 calories and less than 2—count 'em, less than 2—grams of fat. Lick it good.

Monday

Breakfast

3 Scrambled Eggs
1 large grapefruit

Snack

25 almonds

Lunch

Leftover Penne with Chicken Marengo
2 cups of broccoli

Snack

1 piece of string cheese
0% fat Greek yogurt

Dinner

Thai Beef Lettuce Wraps
2 cups of snow peas

Snack

1 Skinny Cow ice cream sandwich

Tuesday

Breakfast

Loaded Vegetable Omelet
1 banana

Snack

1 piece of string cheese
0% fat Greek yogurt

Lunch

The I-Am-Not-Eating-Salad Salad
1 apple

Snack

10 cherry tomatoes
1 Luna Bar

Dinner

Tofu Stir-Fry
2 cups of broccoli
1 cup of brown rice

Wednesday

Breakfast

3 Scrambled Eggs
1 large grapefruit

Snack

0% fat Greek yogurt
25 almonds

Lunch

Leftover Tofu Stir-Fry
1 cup of brown rice

Snack

1 banana
1 piece of string cheese

Dinner

Quick Lemon Chicken with Rice
2 cups of broccoli

Thursday

Breakfast

Giant Omelet Scramble
1 banana

Snack

2 small boxes of raisins

Lunch

Turkey Wrap
1 apple

Snack

1 Lärabar

Dinner

Grilled Cilantro-Lime Chicken
1 cup of brown rice
2 cups of broccoli

Friday

Breakfast

Loaded Vegetable Omelet
1 large grapefruit

Snack

0% fat Greek yogurt
1 banana

Lunch

Turkey Wrap
1 apple

Snack

15 baby carrots
2 Tbsp of hummus

Dinner

Steamed Snapper with Pesto
2 cups of broccoli
1 cup of brown rice

Saturday

Breakfast

Lean Eggs and Ham 
1 medium grapefruit

Snack

1 piece of string cheese
25 almonds

Lunch

Mediterranean Hummus Wrap
1 apple

Snack

Smart Balance Light Butter Popcorn, mini bag

Dinner

Penne with Chicken Marengo
2 cups of broccoli 

Snack

30 baby carrots

Sunday

Breakfast

Don't-Get-Fat French Toast
1 large grapefruit

Snack

2 small boxes of raisins
1 piece of string cheese

Lunch

The I-Am-Not-Eating-Salad Salad
1 apple

Snack

15 baby carrots
2 Tbsp of hummus

Dinner

Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing

Workout Plans for the Biceps & Triceps at Home

If your flabby arms make you want to spend the rest of your life in sweaters, you don't have to sign up for an expensive gym membership. Instead, add new exercises to your at-home workout routine that strengthen and tone the biceps and triceps. Consult your doctor before adding new exercises to your workout plan, especially if you have health concerns.

Wide Push-Up

The wide push-up exercise will help develop the muscles in the triceps and shoulders. Get down on the floor in a push-up position, with your back straight and your weight balanced on your arms and toes. Place your arms about six inches wider than your shoulders on each side. Bend your elbows until they reach a 90-degree angle, then straighten your arms to rise back up to the starting position. Repeat for a total of 12 reps.

Triple Play Exercise

The Triple Play exercise will tone and strengthen the biceps, triceps and shoulders. Hold hand weights in both hands and stand up straight with your feet at about the width of your shoulders. Keeping your palms up toward the ceiling, extend your arms out to your sides so your elbows are straight and your arms are at the height of your shoulders. Bend your arms so your elbows are at a 90-degree angle with your forearms perpendicular to the floor. Straighten your elbows and bring your arms up over your head, then bend your elbows behind you, so you are holding the weights behind your head. Go through the moves backwards -- lift your arms overhead, make a 90-degree angle, then extend your arms out. Repeat the progression for a total of 15 times.

Balancing Biceps and Triceps Exercise

The balancing biceps and triceps exercise will help tone the glues, abdominal muscles, biceps and triceps. Stand up straight with your feet touching each other. Hold one weight in each hand, keeping your palms facing forward. Stand on your left foot, bending your right leg slightly and keeping your foot in the air. Bend your elbows to do a curl-up, bringing the weights up to the height of your shoulders. Continue curling for 12 reps, then switch legs. Bend over slightly at the waist as you bend your elbows, keeping the weights next to your chest. As you keep your arms at your sides, press the weights behind you. Straighten your hips, lower your arms and keep your left leg in the air, then repeat for a total of 12 reps.

Walk Out

The walk out exercise tones the triceps and core muscles. Stand up straight with your feet a little more than shoulder-width apart. Bend your knees into a squatting position, then bend over at the waist and place your hands on the ground. Walk your hands out in front of you until your hands are directly underneath your chest. Rotate your arms so your thumbs and pointer fingers make a triangle shape. Bend your knees to lower your chest to the ground, then use your arms to bring yourself back up. Walk your hands back to your feet. Walk your hands back out so they are positioned under your chest and repeat the exercise for a total of 20 reps.

Home Based Ab Workout

This simple home based abdominal workout can be done at home with absolutely no equipment. It should only take about 20mins and can be done once every three days.

Workout Summary

Main Goal: Build Muscle

Workout Type: Single Muscle Group

Training Level: Beginner

Days Per Week: 3

Equipment Required: Bodyweight

Target Gender: Male & Female

Author: M&S Writers

Workout Description

This simple home based ab workout is designed to strengthen your mid section. We've designed this workout so that you do not need any fitness equipment at all!

The workout should be done three times per week, with at least one day off between workouts. Monday - Wednesday - Friday would be ideal. If your abdominal muscles are still sore from the previous workout, wait until the soreness subsides before training them again.

Daily Workout Schedule:

Day 1 - Abdominals

Abs

Exercise Sets Reps

Floor Crunch 3 20

Horizontal Leg Raise (floor) 3 15-20

Hover (AKA plank) 3 MAX time

Notes

Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2. Hovers - hold for maximum time! 1 minute is the standard, those with a strong core may eb able to do 2mins+.

Day 2 - Abdominals

Abs

Exercise Sets Reps

Floor Reach 3 15

Abdominal Air Bike (see instructions) 3 15-20

Side Hover 3 45 seconds

Notes

Side hover - hold each side for a count of 45 seconds

Bicycle exercise:

Lie face up on the floor and lace your fingers behind your head.

Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

Switch sides, bringing the right elbow towards the left knee.

Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Day 3 - Abdominals

Abs

Exercise Sets Reps

Floor Crunch 3 20

Floor Reach 3 15

Advanced Hover (see instructions) 1 3 mins

Notes

Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2

Advanced hover instructions:

Regular hover postion for 1 min

Extend right leg out straight for 30 seconds

Extend left leg out straight for 30 seconds

Extend right arm out straight for 30 seconds

Extend left arm out straight for30 seconds

5 Intense Exercises For Strong, Shapely Legs And Glutes!

This is a great workout I found in bodybuilding.com Please see below and enjoy!

While many people have the top goal of achieving a set of six pack abs, your primary goal might be toning the legs and glutes. Here are five intense lower body exercises that will do just that! Give them a try. By: Shannon ClarkFeb 12, 2009 EMAILMORE Article Summary: When the legs show good definition, it really enhances the overall image of the body. A big mistake that people make when doing squats is shorting the full movement. When it comes to your cardio, there's no better way to tone the legs than uphill walking. While many people have the top goal of achieving a set of six pack abs, your primarygoal might be toning the legs and glutes, giving your lower body a curvier, yet still muscular appearance. When the legs show good tone and definition, it really enhances the overall image of the body, making it well worth your time and effort. In order to maximize both the strengthpotential and appearance of your leg and glute muscles, there are some key exercises you will want to focus on. By doing so, you'll be sure you're getting the most for your time spent as well as see the quickest results possible - because no one wants to spend more time doing leg workouts than they have to.  Click Image To Enlarge. When The Legs Show Good Tone And Definition, It Really Enhances The Overall Image Of The Body. 5 Intense Leg Exercises 1. Full Squats: One of the biggest mistakes that women make when doing the squat exercise is shorting themselves of the full movement. Most will only go down to the point where the knees are parallel with the body, if that. While this is a smart move if you have pre-existing knee pain, if you don't, you should really try and squat a bit lower. The primary reason being it's those last few inches at the very bottom of the squat where you're really going to call the hamstrings and glutes into play, contracting the muscles to maximum tension. To add a little extra intensity to this movement once you've got the basic squat down, try pausing for a second at the bottom before lifting upwards. Once you're comfortable with this, then take a second pause half way through the upwards portion, and then rise back up to the full standing position. Note that if you do it in this manner, they will be incredibly intense, therefore you should consider decreases; both the total reps performed and the weight that's used.  Click Image To Enlarge. Barbell Full Squat Click Here For A Video Demonstration Of Barbell Full Squat. 2. One-Leg Barbell Squats: Another exercise that's fantastic for hitting those leg and glute muscles is one leg barbell squats. To perform this one you simply place one leg up on a bench or box behind you, while standing on the other leg straight underneath you. Hold either a pair of dumbbells at your side or else have a barbell resting across your back and then slowly bend the leg you're standing on to move into the squat position. Try and go as low as you can comfortably, and then straighten the leg again until you're at the top of the position. After you've finished all your reps on that side, you then repeat the exercise standing on the other foot. Note also with this exercise that the further your standing foot is from the leg behind you, the more you will work the hamstring muscles while if it's directly underneath the center of balance, you'll target your quads more.  Click Image To Enlarge. One Leg Barbell Squat Click Here For A Video Demonstration Of One Leg Barbell Squat. 3. Uphill Walking: When it comes to your cardio training, there's no better way to tone the legs than uphill walking (or running if you're in the condition to do so). Since you're now requiring the body to move uphill on the gradient, you're really going to work these muscles in particular, which will pull the body in the uphill direction. Be sure after performing such cardio that you do take the time to really strength hamstring muscles out, as thirty minutes or longer in continuous motion in this manner can cause a high amount of stiffness, particularly if you've never done this type of work before. VIDEO GUIDE: Hill Sprints Hill Sprints! Hill walking or sprinting is perfect for defining your legs and getting you a great cardiovascular workout at the same time! 4. Deadlifts With Feet Slightly Raised: Next up on the list are deadlifts where your feet are slightly raised upon a block or board. Having this extra flexion with the foot will put slightly more tension on the hamstring muscles, upping the intensity of the exercise. Note that if your aim is primary strength development, you may want to go without the block as you will likely lift more weight, but if you aren't as concerned with max strength and more focused on just defining the muscles, this is a good variation to incorporate into your program once in a while.  Click Image To Enlarge. Barbell Deadlift Click Here For A Video Demonstration Of Barbell Deadlift. 5. Dumbbell Step Ups: Finally, the last exercise you can do to target the legs and glutes are dumbbell step ups. These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above. To perform this exercise you basically just stand right behind a box or bench, while either holding a set of dumbbells or while resting a barbell across your back. From there, place one leg directly up on top of the box and use that leg to pull the other one up to meet it. Once you're at the top, you have the option of stepping down with the other leg leading now, or stepping down in the same manner you stepped up. Whichever method you choose to use, be sure you then switch feet after the set is completed, so you balance the tension placed over both the legs.  Click Image To Enlarge. Dumbbell Step Ups Click Here For A Video Demonstration Of Dumbbell Step Ups. Conclusion  So, if you're looking to create a good lower body workout that will develop a great amount of strength, pay particular attention to the above mentioned movements. You likely don't want to do them all in a single session as that could leave you overtrained, but switching between them every so often will allow you to see maximum results.

The Ten-Minute Home Workout

Ten minutes isn’t a long time. It isn’t long enough to reap the long-term benefits of cardiovascular exercise or get in a solid muscle-building session. However, it is long enough to quickly tone your body and do just enough exercise to jump-start your metabolism. Here are some ten-minute workouts that can accomplish a mini fitness-goal: burn a few extra calories, strengthen your body or work on flexibility. The best part of all is that you can do any of these quick workouts right in your apartment. Use them as a compliment to your regular workout or when you can’t fit in a trip to the gym.

Quick Cardio Blast: Burn up to 150 calories

• Minutes one to two: High-intensity cardio, jump rope or run up and down stairs.
• Minutes three to four: Do as many push-ups as you can.
• Minutes five and six: Jump rope or run stairs again.
• Minutes seven and eight: Do squats by standing with your back against a wall and squatting as low as you can. Focus on form rather than speed.
• Minutes nine and ten: Back to the high-intensity cardio, but this time give it your all. Try to get in ten more jumps or stairs in the same amount of time.

Tone and StrengthenDo each of these exercises for about one minute. The goal is to move continuously for the entire series.

• Squats against a wall: Stand with your back against wall and squat down as far as you can.
• Push-ups: Focus on form, not quantity. Knee push-ups are perfectly fine until you have the strength for military style.
• Walking lunges with a front kick: Step forward with one leg and lunge until your knee is above your front foot. Stand and kick up, lower your leg and repeat with the other side.
• Squats/Chest squeeze: Hold a weighted object and pull it in towards your chest as you lift up.
• Dead lifts: Stand with a weighted object in your hands and bend forward until your back is parallel to the floor. Keep your back lifted the entire time. For an extra challenge, stand on one leg and alternate.
• Shoulder raises: Keeping your arms straight, lift the weight to the front of your body and hold. Lower slowly and repeat.
• Side raises: Stand with your upper torso parallel to the floor. Raise your arms to your sides with your thumbs pointing up. Squeeze your shoulder blades together and hold.
• Triceps Dip: Support yourself on a couch or sturdy chair with both hands behind you, facing away from the chair. Bend your knees and lower yourself using only your arms. Lift and repeat.
• Wide-leg squat: Stand with your legs spread open past your shoulders and squat as low as you can.
• Crunch: Lie on the floor and do a set of traditional crunches, with your arms behind your head and your knees bent. Lift up your upper torso, squeeze in your abs, lower slowly and repeat.

Stretch and LengthenThese five stretches will target the major muscles in your body. Hold each stretch for one minute on each side.

• Hamstrings: Sit with your legs in front of you and reach for your toes with your hands, keeping your back straight. Then alternate the same stretch on each leg, bending your other leg inwards.
• Triceps: Hold one arm under your head, bend it and use your other arm to gently push it back, stretching the muscle on the front of your arm.
• Shoulders: Stretch one arm across your chest and hold it in place with your other arm. Gently pull the straight arm towards your chest.
• Quadriceps: Stand up and bend one leg back behind you. Pull the leg in with the same-side arm until you feel a stretch.
• Spinal twist: Sit with one leg straight and the other bent. Twist your torso toward your bent leg, supporting yourself by resting the opposite elbow on your leg. Use your other arm to hold yourself up by resting it on the floor behind you.

Trade fat for muscle workout

If you want to lose your gut, don’t think of lifting weights as an option; consider it a requirement. Why? When dieters don’t pump iron, 22 percent of their weight loss comes from losing muscle, according to a Penn State study. So if you drop 20 pounds without lifting, almost 5 pounds will be from muscle.

That won’t happen with this program. It’s designed to work your muscles intensively 4 days a week so you can banish your belly but keep your biceps. In fact, scientists discovered that men using a similar approach lost 37 percent more fat than those who didn’t hit the weights. The end result: the lean, muscular body you want.

Directions
Perform these workouts 4 days a week. Do the upper-body and lower-body workouts on consecutive days, rest a day, and repeat. For your first upper-body day, use the low-rep workout. For your first lower-body day, follow the high-rep workout. Then switch for your second 2 days of training, so every week you end up performing both high and low reps for your upper and lower body.

For the upper-body workout, alternate between the exercises that have the same number (1A and 1B, for example). Do 1 set of the first exercise and rest, followed by 1 set of the second exercise, and rest again. Complete all your sets for each exercise pair and then move to the next pair (2A and 2B).

For the lower-body workout, do 1 set of exercise 1, rest, and repeat until you’ve finished all the sets. Do the same with 2. Then perform 3A and 3B as pairs, alternating between them as you did with the upper-body workout. Do the same for exercises 4A and 4B.

1. EXERCISE 1A

   

   This exercise targets your chest, shoulders, and triceps.

   exercise	Sets	Reps	Rest	Duration
   Dumbbell Bench Press	3	N/A	N/A	N/A s

2. EXERCISE 1B

   

   This exercise targets your lats, teres major, and biceps. Your core and middle and upper back muscles are also involved.

   exercise	Sets	Reps	Rest	Duration
   Wide-Grip Pullup	3	N/A	N/A	N/A s

3. EXERCISE 2A

   

   This exercise targets your front deltoids, middle deltoids, and triceps.

   exercise	Sets	Reps	Rest	Duration
   Dumbbell Push Press	3	N/A	N/A	N/A s

4. EXERCISE 2B

   

   This exercise targets your upper and middle back, and rear shoulders.

   exercise	Sets	Reps	Rest	Duration
   Barbell Row	3	N/A	N/A	N/A s

5. EXERCISE 3

   

   This exercise targets your quadriceps. It also activates your core and just about every other muscle in your lower body, including your glutes, hamstrings, and calves.

   exercise	Sets	Reps	Rest	Duration
   Barbell Front Squat	3	N/A	N/A	N/A s

6. EXERCISE 4

   

   This exercise targets the muscles of your glutes and hamstrings.

   exercise	Sets	Reps	Rest	Duration
   Barbell Straight-Leg Deadlift	3	N/A	N/A	N/A s

7. EXERCISE 5A

   

   This exercise targets the muscles of your glutes and hamstrings.

   exercise	Sets	Reps	Rest	Duration
   Swiss-Ball Hip Raise and Leg Curl	3	N/A	N/A	N/A s

8. EXERCISE 5B

   

   This exercise targets your your quadriceps. It also activates every other muscle in your lower body, including your glutes, hamstrings, and calves.

   exercise	Sets	Reps	Rest	Duration
   Body-Weight Jump Squat	3	N/A	N/A	N/A s

9. EXERCISE 6A

   

   This is a stability exercise that trains your entire core, including your abdominal, lower-back, and hip muscles.

   exercise	Sets	Reps	Rest	Duration
   Swiss-Ball Plank	3	N/A	N/A	N/A s

10. EXERCISE 6B

    

    This is a stability exercise that trains your entire core, including your abdominal, lower-back, and hip muscles.

    exercise	Sets	Reps	Rest	Duration
    Swiss-Ball Jackknife	3	N/A	N/A	N/A s