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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