Week 1

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Vegetables
  • Caulifower
  • Lettuce
  • Potatoes
  • Red leaf lettuce
  • Spinach
  • Celery
  • Green onion
  • Zucchini
  • Green beans
  • Vegetable soup, reduced-calorie
  • Broccoli
  • New potatoes
  • Onion
  • Cucumber
Fruit
  • Dried apricots
  • 1 Grapefruit
  • 2 Bananas
  • 2 Oranges
  • 3 Pears
  • 5 Apples
  • Grapes
  • Carrot salad
  • Tomatoes
  • Crushed pineapple
  • Carrots
  • Fresh fruit salad
Dairy
  • Fat-free milk
  • Jack cheese
  • Fat-free cream cheese
  • Parmesan cheese
  • Cheddar cheese
  • Non-fat sour cream
Fats
  • Olive oil
  • Reduced-fat mayo
  • Chopped walnuts
  • Honey-dijon dressing
  • Italian dressing
Protein
Grain
  • French bread
  • Whole wheat bread
  • Flour tortillas
  • Breadsticks
  • Sesame seed bagels
  • Frankfurter roll
  • Spaghetti
  • Corn tostada
  • Rice
  • Italian bread
  • Cornbread
Condiments
  • Horseradish sauce
  • Lemon juice
  • Ketchup
  • Spaghetti sauce
  • Green salsa
  • Capers
  • Jam, reduced-sugar
Herbs
  • Parsley, chopped
  • Dried oregano
  • Spicy mustard
Beverages
  • Lemon-flavored seltzer water
  • Berry-flavored seltzer water
  • Diet lemon-lime soda
  • Orange juice
Sweets
  • Brown sugar
  • Honey
WEEK 1

Day 1

Nutrition And Supplementation

Lunch

2, 3 oz. sliced grilled chicken breasts with spicy mustard
1/2 cup grated carrot salad
2 tbsp. crushed pineapple
1 cup fat-free milk

Snack

1 GNC Total Lean® Lean Shake, Lean Shake 25 or Lean Shake Ready-To-Drink
1 apple

Dinner

4 oz. lean roast beef
1 tsp. horseradish sauce
Steamed cauliflower with lemon juice and dried oregano
1 cup roasted potatoes with 1 tsp. olive oil and chopped parsley
1 slice french bread
1/2 grapefruit

Exercise

Warmup

10 minutes brisk walking

Circuit

2 sets of 15-20 reps with 45-60 sec. rest between each

Ball Squats, Push-Ups (on knees if needed), Dumbbell Shoulder Press, Superman, Crunches

The Extra Mile

10 minutes jogging

WEEK 1

Day 2

Nutrition And Supplementation

Lunch

Turkey sandwich 3 oz. turkey breast on 2 slices whole wheat bread with mustard and 1 tsp. reduced fat mayonnaise, lettuce and tomato slices
1 cup carrot sticks
1 cup fat-free milk

Snack

1 GNC Total Lean® Lean Shake, Lean Shake 25 or Lean Shake Ready-To-Drink
1 orange

Dinner

4 oz. grilled swordfish with lemon juice
Baked potato
2 cups of spinach
1/2 cup sliced apples with celery, chopped walnuts
1/2 grapefruit

Exercise

Warmup

10 minutes cycling

Circuit

2 sets of 15-20 reps with 45-60 sec rest between each movement

Dumbbell/Kettlebell Swings, Dumbbell Curl, Jumping Jacks, 30 sec Wall Sit, Bird Dog

The Extra Mile

10 minutes on elliptical

WEEK 1

Day 3

Nutrition And Supplementation

Lunch

Swordfish salad 3 oz. of last night’s fish with red leaf lettuce, sliced celery, 17 grapes, 1 1/2 tsp. honey-dijon dressing
3 slices whole wheat toast
Lemon flavored seltzer water

Snack

1 GNC Total Lean® Lean Shake, Lean Shake 25 or Lean Shake Ready-To-Drink
1 pear

Dinner

Grilled quesadilla 4 oz. cooked chicken and 1 oz. jack cheese melted on an 8-inch flour tortilla
Tomatoes with 1/4 cup orange juice and 1 tsp. brown sugar
1 cup carrot sticks
1/2 cup fresh fruit salad

Rest Day

WEEK 1

Day 4

Nutrition And Supplementation

Lunch

Tuna salad stuffed tomato
Add 3 oz. drained canned tuna with 1 tbsp. reduced-fat mayonnaise, chopped celery, chopped green onion into 1/2 seeded tomatoes 2 breadsticks
Berry flavored seltzer water

Snack

1 GNC Total Lean® Lean Shake, Lean Shake 25 or Lean Shake Ready-To-Drink
1 small pear

Dinner

3 oz. extra lean ham steak with grilled onion and zucchini slices, tomato slice and 1/2 cup green beans
2 toasted sesame seed bagels
2 tbsp. fat-free cream cheese
1 cup fat-free milk

Exercise

Warmup

10 minutes walking on incline

Circuit

2 sets of 15-20 reps with 45-60 sec rest between each movement

Dumbbell Roman Deadlift, Incline Push Ups, 30 sec Plank (on knees if needed), 50 Jump Rope or Air Rope, Dumbbell Bent Over Row

The Extra Mile

Alternate 1 minute intervals of walking and jogging for total of 10 minutes

WEEK 1

Day 5

Nutrition And Supplementation

Lunch

Tuna salad stuffed tomato
2 oz. turkey frankfurter
2 tsp. ketchup Frankfurter roll
1 cup reduced-calorie vegetable soup
Diet lemon-lime soda

Snack

1 GNC Total Lean® Lean Shake, Lean Shake 25 or Lean Shake Ready-To-Drink
1 apple

Dinner

1 cup cooked spaghetti with 1 1/2 cups sauce
Steamed zucchini with 1 tsp. grated parmesan cheese
1 cup fat-free milk

Rest Day

WEEK 1

Day 6

Nutrition And Supplementation

Lunch

Bean tostada
Spread 2 tbsp. fat-free refried black beans on a corn tostada topped with green salsa, lettuce, 1 oz. cheddar cheese and 1 tbsp. nonfat sour cream
1 cup carrot and celery sticks
Lemon flavored seltzer water

Snack

1 GNC Total Lean® Lean Shake, Lean Shake 25 or Lean Shake Ready-To-Drink
1 banana

Dinner

4 oz. grilled salmon with fresh lemon juice and capers
Spinach
1 cup steamed rice mixed with grated carrot and chopped parsley
Lemon flavored seltzer water

Exercise

Workout

Whether it’s hiking a trail, biking or a walk around the neighborhood, get out and get your heart rate up for 30 minutes today. Grab friends and/or family to join you!

WEEK 1

Day 7

Nutrition And Supplementation

Lunch

3 oz. drained canned tuna
Cucumber and tomato slices with 1 1/2 tsp.
Italian dressing
1 slice Italian bread with 1 tsp. reduced-sugar jam
Lemon flavored seltzer water

Snack

1 GNC Total Lean® Lean Shake, Lean Shake 25 or Lean Shake Ready-To-Drink
1 orange

Dinner

4 oz. lean roast pork
1 cup boiled new potatoes with 2 tsp. olive oil
Steamed broccoli with lemon juice
2 squares cornbread with 1 tsp. honey
1 cup fat-free milk

Rest Day