Saturday, January 17, 2009

10 Day Challenge: The Daily Plan

Here is the PLAN! Below I included 10 days of Breakfast, Snacks, Lunch and Dinner, as well as workout plan!
Remember you are eating 5 times a day: Breakfast, Snack, Lunch, Snack, Dinner.

Also: STOP eating 3 hours before you go to bed - so work that into your schedule with when you eat your meals. Eat every 2 to 3 hours.


Eating Schedule Disclaimer: I gave you the meals, but you need to write a schedule out as to which days you will be eating what -- what works best for your schedule. If you eat the EXACT meals I have provided below, you will be a size smaller by the end of the 10 days.

Exercise Schedule Disclaimer: I have written out what type of workouts you should do each day, however, again you must make a schedule that works for you. Look through your workout videos at home and see what can fulfill your workout needs on certain days. If you have a gym pass get the class schedule and see what will work with you to fulfill your workout needs. **Change it up! Work as many parts of your body you can - cardio workouts that also include abs and lower body are an added bonus.

I have also included substitutes for "On the GO" times when you are in a rush or not in a place that you can whip up a quick snack or meal.

Daily Plan:

10 Breakfasts:


  1. 1 cup low-fat cottage cheese, 1/2 cup blueberries, 1 slice whole grain bread (no butter)
  2. 1/2 cup whole grain cereal, 1/4 cup fat free milk, slice(s) grilled lean turkey(equaling 10-12 gms protein and 60-80 calories)
  3. 1 cup cooked plain oatmeal, 1 tbl. raisins, 1 tsp. honey, 6 walnut halves, 1/4 cup fat free milk, soy milk, or rice milk (to mix in).
  4. 1 whole egg and two egg whites cooked scrambled, 1/2 cup green peppers, salt and pepper.
  5. 1 tbl. natural nut butter, 1 slice whole grain bread, 1/2 of an apple
  6. 4 egg whites scrambled, 1 slice low-fat cheese, 1/2 grapefruit or 1/2 orange
  7. 1/2 cantalope (seeds scooped out), fill with 1/2 cup cottage cheese, sprinkle a little granola for a delicious crunch (This breakfast is my favorite!)
  8. 1 whole egg + 1 egg white scrambled, chopped slice(s) lean turkey (same amount as bkfst #2), 1/2 cup of veggies (mushrooms, onions, green peppers)
  9. 1 cup plain cooked oatmeal, 1/2 sliced banana, 6 walnut halves, 1/4 cup fat free milk or water (to mix in)
  10. 1 cup whole grain-high fiber cereal, 1/2 cup skim milk, 1/4 cup berries.

15 snacks to eat between your meals (mix them up - but eat all of these at least once! then choose five of your favorites to have again):

  1. 1 whole fruit (peach, nectarine), 10 raw almonds
  2. 1/2 cup cottage cheese, 1/4 cup blueberries mixed in
  3. 3 cups air-popped popcorn (no butter)
  4. 2 tbl. hummus, celery, cucumber and carrot sticks
  5. 10 raw almonds, celery sticks
  6. 1/2 cup non-fat plain yogurt, 1/4 cup strawberries
  7. 2 tsp. almond butter, 1/2 apple (This snack is my favorite!)
  8. 1 cup fresh fruit (strawberries, blueberries, cantalope)
  9. Sweetness: 1 baked apple (sliced), 1 tsp. sugar/cinnamon
  10. 1/4 cup cottage cheese, 5 whole grain crackers
  11. 1/2 cup shelled edamame or carrot and celery sticks
  12. 1/4 cup cottage cheese, sprinkle of blueberries or 1/4 cup cantalope
  13. 2 tsp. almond butter, celery sticks
  14. 12-15 raw almonds or 23 pistachios
  15. 2 tbl. hummus, 10 baby carrots

(Substitutes for quick "On the Go" snacks: keep a couple things easy to grab, so you don't CAVE! Always have a whole fruit or two in you car or bag, some almonds or pistachios and I also buy protein snack bars-- the best (most balanced and yummy) I have found are the Atkins ones that are 140-160 calories, with 10-12 gms protein(the cookie dough flavor are my favorite). I will get a box and take a picture of it and post it with other pics of some foods)

10 Lunches (these are ideas, but make it simple):

  1. 4 oz. tuna (in water) mix in1 tsp. mayo and celery and onion to taste, 1 to 2 slices whole grain bread
  2. 3 oz. chicken (canned in water) or Lean lunch meat- mix in 1 tbl. honey mustard, lettuce and tomato, stuff it in a mini whole-grain pita (or 1 slice whole grain bread)
  3. 1 cup vegetable soup (clear broth), 2 whole grain crackers, small salad w/veggies, 1 tbl. vinaigrette
  4. yummy salad: 2+ cups romain, green leaf, or red leaf lettuce (or mix), 3 0z. lean lunch meat(cut in pieces), 1/4 cup cottage cheese or 1 oz. lowfat shredded cheese, 1 Tbl. vinaigrette or lite italian dressing
  5. delish salad: 2+ cups lettuce (from #4), 3-4 oz. chopped grilled chicken, 1/2 apple diced, sprinkle about 1 tbl. raisins or craisins, 4 walnut halves. Dressing: 1/2 tbl. lemon juice, 1 tbl. light mayo, 1 tbl. lowfat plain yogurt (mix it together and pour over salad)
  6. 1 slice of veggie pizza
  7. caesar salad: 3 oz. chopped grilled chicken, 2 cups romain lettuce, 2 tbl. parmesan cheese, 1 tbl. light caesar dressing (reg. caesar dressing is fine too)
  8. Sandwich: 1 whole wheat/grain english muffin, 3 oz lean lunch meat, big piece of romain lettuce, 1 slice of tomato, mustard or 1 tsp hummus.
  9. Tuna/egg/potato salad: 3 - 4 oz tuna (in water), 1 hard boiled egg, very small potato (baked or steamed), 10 green beans steamed and chopped, lettuce, 1 tbl. balsamic vinaigrette
  10. Spinach apple salad: 2 cups baby spinach, 3-4 oz chopped grilled chicken, 1/4 diced apple, 4 pecan halves (chopped up), 1 tbl. honey mustard dressing

10 delicious dinners: (you can alternate lunches and dinners, but don't keep eating the same thing!)

  1. Baked chicken and potatoes: 3-4 oz baked chicken (light not dark), 2 cups steamed green beans, 2 mini red potatoes (baked or steamed, or boiled), 50 calorie juice popsicle or 50 drink of fruit juice
  2. Fish: 4 oz grilled or baked Salmon or Halibut, 2 cups steamed broccoli or zuccini, 1/2 cup cooked brown rice
  3. Burger: 4 0z. ground turkey, or veggie burger, 1 whole grain english muffin, onion, lettuce, tomato slice, mustard. Dessert: 4 oz frozen low-fat yogurt
  4. Kabobs: 2 oz shrimp, 2 oz chicken, onions, green peppers (Thread onto skewers, salt and pepper to taste and grilled until desired doneness), 1/2 cup cooked brown rice
  5. Chicken: 4 oz grilled chicken (salt/pepper to taste), 1 cup steamed asparagus
  6. Salmon: 4 oz grilled or baked salmon, 2 cups steamed veggies (broccoli, snow peas, carrots)
  7. Tuna: 4 oz. grilled or baked Tuna Steak, 2 cups steamed mixed veggies. Dessert: 1 oz dark chocolate
  8. Boca: 1 Boca Burger pattie (heated), top with 1 tsp ketchup, 1 tsp mustard, lettuce, tomato slice, onion, and no bun.
  9. Chicken: 1/2 cup cooked brown rice topped with 4 oz. cubed grilled chicken and 2 cups assorted steamed veggies
  10. Lean Round: 4 oz. lean top round, broiled or baked, 1 cup asparagus or zuccini. Dessert: 1/2 cup low-fat yogurt

Exercise Plan for 10 days:

Monday start with Cardio, Tuesday do weight training, and so on, alternating every other day.

  • Cardio Tips: Do workouts that are full body workouts, such as Step, Cycling/Spin, Kick boxing, Power 90, Check out the free workouts on Comcast Ondemand if you have it, Buy a $10 workout video that is versatile and don't need a lot or any props.

  • Weight Training Tips: Remember do 10 Min of Cardio before you start your weight training. When you start your muscle works do upper and lower body for 20 min. 10 min upper, 10 min lower.

---Upper: Alternate between and Repeat these workouts until you reach 10 min. and pick a weight that is hard, but still can do the reps - Challenge yourself.

  • 15 reps of working biceps, triceps, chest, and back. Use free weights or machines at gym.

---Lower: Also alternate and repeat until 10 min is up

  • Squats changing width of legs every 15 reps. On hands and knees doing leg lifts 20 each leg. 30 lunges! Use machines at gym or bands for leg workouts.

** If you don't have weights or a gym pass, do push-ups. Alternate between regular, wide arms, and tricep ones with hand right under shoulders keeping elbows next to ribs. Also, for lower body do squats and lunges!

Okay --- There you GO! One Day and 10 Day Challenge begins. Don't pig out Sunday night - it will only make it harder and you will just feel sick after :)

Here we go!

lovelovelove! have a heal-thy day!

7 comments:

Marie {Make and Takes} said...

I'm in! I soooo need this push right now!

Love the meal & exercise break down, super helpful.

You're awesome Amy!

beck said...

thanks ame! am so glad i will have some sort of a plan . . . :)

love ya!

Becks

Alisha K said...

I am so in! You are so great to break it out like this. I can't wait to see the results!

Amy and The Mack Pack said...

I am so excited to hear about all your results. Also let me know if there are any questions!

10 days! Bring it on!

KaufusiFamily said...

I am way excited! I'll let you know how it all turns out.

Tara said...

I am totally gonna try this!! Thanks for all the work you did and posting it! :)

Karly Barker said...

Hey Amy - it's karly - cami's friend from high school. I saw this on Beckys blog and I think I may give it a try. I love the idea!