Fitness Plan

by: Emily
Chandler
Gaby
Breakfast
Scrambled Eggs- 157 calories
Turkey Bacon- 25 calories
Oranges -53 calories
Total Calories: 235






Monday
Dinner
Grilled Chicken Strips- 60 calories
Brown Rice- 103 calories
Raw Broccoli- 10 calories
Total Calories: 263





Lunch
Grilled Chicken Salad- 286 calories
Balsamic Vinegar- 15 calories
Total Calories: 301


Drink Intake
Vanilla Almond Milk- 90 calories
Apple Juice- 120 calories
Water- 0 calories
Green Tea- 63 calories
Blueberry Soy Smoothie- 230 calories
Total Calories- 503




Morning Snack
Apple- 80 calories
Total Calories- 80
Afternoon Snack
Carrots- 35 calories
Total Calories- 35

Total Calories Consumed on Monday: 1417



Morning Snack
Strawberry Greek Yogurt- 340 calories
Total Calories- 340


Tuesday
Dinner
Tilapia- 110 calories
Green Beans- 25 calories
Brown Rice- 103 calories
Total Calories: 238






Afternoon Snack
Peaches and Cottage Cheese- 267 calories
Total: 267 Calories


Breakfast
Cinnamon Oatmeal- 170 calories
Blueberries- 82 calories
Total Calories: 252




Lunch
Chicken Nuggets- 163 calories
Side Salad-86 calories
Total Calories- 249





Liquid Intake
Water- 0 calories
Raspberry Tea- 47 calories
Vanilla Almond Milk- 90 calories
Total Calories: 137

Total Calories Consumed on Tuesday: 1483
Breakfast
Fried Eggs- 102 calories
Sausage- 100 calories
Total Calories: 202

Wednesday
Lunch
Spaghetti- 104 calories
Sauce- 78 calories
Side Salad- 86 calories
Total Calories: 268
Dinner
Sauteed Shrimp- 170
calories
Corn Niblets- 60 calories
Boiled Cabbage- 82 calories
Total Calories: 312
Morning Snack
Apple- 80 calories
Peanut Butter- 190 calories
Total Calories: 270

Afternoon Snack
Wheat Thins- 140 calories
Total Calories: 140

Liquid Intake
Water- 0 calories
Pink Lemonade- 87 calories
Iced Lemon Tea- 82 calories
Hot Coffee- 20 calories
Iced Tea- 56 calories
Total Calories: 245

Total Calories Consumed on Wednesday: 1437
Breakfast
Breakfast Burrito- 282 calories
Total Calories: 282


Thursday
Lunch
Egg Salad- 260 calories
Tomato Soup- 155 calories
Total Calories: 415

Dinner
Crab- 137 calories
Mashed Potatoes- 152 calories
Corn- 110 calories
Total Calories: 399


Morning Snack
Granola Bar- 117 calories
Total Calories: 117

Afternoon Snack
Celery- 14 calories
Ranch- 50 calories
Total Calories: 64
Liquid Intake
Water- 0 calories
Gatorade- 89 calories
Total Calories: 89


Total Calories Consumed on Thursday: 1445
Friday
Breakfast
Wheaties Whole Wheat Cereal- 100 calories
With Blueberries- 82 calories
Total Calories: 182

Lunch
Chicken Salad w/ grapes- 300 calories
Kiwi- 90 calories
Total calories: 390

Dinner
Halibut-107 calories
Brown rice- 103 calories
Green Beans- 80 calories
Total Calories- 290


Morning Snack
Pomegranate- 104 calories
Total Calories: 104

Afternoon Snack
Apple Croissant-144 calories
Fruit Cup- 120
Total Calories: 264

Liquid Intake
Water- 0 calories
Green Tea- 63 calories
Carrot Juice- 80 calories
Apple Juice- 58 calories
Total Calories: 201

Total Calories Consumed on Friday: 1431
Saturday
Breakfast
Whole wheat apple pancakes- 230
calories
Diet Syrup- 6 calories
Orange- 62 calories
Total Calories: 298

Lunch
Chili-Spiced Salmon Salad-
238 calories
Pineapple- 82 calories
Total Calories: 312

Morning Snack
Banana- 90 calories
Greek Yogurt- 100 calories
Total Calories: 190

Afternoon Snack
Trail Mix- 131 calories
Total Calories: 131

Dinner
Lemon-Garlic Shrimp- 142
calories
Corn on the Cob- 155
Total Calories: 297

Liquid Intake
Tea- 3 calories
Orange Juice- 39 calories
Strawberry Banana Naked
Juice Smoothie- 130 calories
Water- 0 calories
Total Calories: 172


Total Calories Consumed on Saturday: 1400
Sunday
Breakfast
Cream of Wheat- 42 calories
With Brown Sugar- 15 calories
With Evaporated Milk- 40 calories
And Strawberries- 51 calories
Total Calories: 148


Lunch
Italian Wedding Soup- 120 calories
With Crackers- 112 calories
Total Calories: 232
Dinner
Grilled Chicken with Mango Salsa- 110 calories
Tortilla Chips- 90 calories
Pico de Gallo- 22 calories
Total Calories: 222



Morning Snack
Fruit Salad- 179 calories
Total Calories: 179

Afternoon Snack
Mango- 134 calories
Kiwi- 46 calories
Grapes- 90 calories
Total Calories: 270
Liquid Intake
Water- 0 calories
Green Tea with Honey- 60 calories
Orange Juice- 110 calories
Mango Naked Fruit Juice- 150 calories
Activia Yogurt Drink: 100 calories
Total Calories: 420


Total Calories Consumed on Sunday: 1471

Monday: Pilates- 30 minutes
Tuesday: Yoga- 30 minutes
Wednesday: Sprinting- 10 minutes (2 minute intervals)
Thursday: Yoga- 30 minutes
Friday: Pilates- 30 minutes
Saturday: Brisk Walk- 20 minutes
Sunday: Rest
Total Exercise Minutes: 150 minutes
Fitness Plan
1. What does it mean to be healthy?
Being healthy is doing what is best for you body physically and
emotionally. Whether it is reducing stress or eating healthy and exercising.
2. Does your group feel that certain factors play a role in being healthy such
as stress, time management, etc?
All the factors listed play a huge role in the way people eat. With time
management, for people who tend to be running late for work. People usually
grab whatever they can get their hands on just to feed their hunger whether it
be healthy or not.
Questions
Fitbit Official Site: Flex, One and Zip Wireless Activity and Sleep Trackers. Retrieved
,from http://www.fitbit.com

Top 28 Best Healthy Snacks. (n.d.). womenshealthmag.com. Retrieved,
from http://www.womenshealthmag.com/weight-loss/100-calorie-snacks

Healthy Lunches Under 400 Calories. Fitness Magazine. Retrieved
, from http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/
Works Cited
Thank You. Hope You Enjoyed :)