1 cup fat-free milk
1 sliced kiwi

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

5 slices melba toast
1 cup vegetable soup

4 oz. salmon
1 tsp. horseradish sauce
Steamed Broccoli with lemon juice and dried oregano
1 cup roasted red skin potatoes with 1 tsp. olive oil and chopped parsley
1 slice french bread
1 cup raspberries drizzled with calorie-free chocolate syrup

Superset x4:

6-8 Dumbbell Bench Press (5 sec lowering), 6-8 Dumbbell Bent Over Row, Rest 60 sec

Superset x3:

10-12 Push Ups (on knees if needed), 12-15 Dumbbell Fly, Rest 60 sec

Superset x3:

10-12 Pull Up/Pull Down, 12-15 Face Pull, Rest 60 sec

5 minutes stretching

1 cup skim milk

1 GNC Total Lean^® Lean Shake^™, Lean Shake^™ 25 or Lean Shake^™ Ready-To-Drink
1 cup carrot sticks

1/2 cup apple juice mixed with club soda
3 graham crackers

6 oz. grilled chicken with 2 tbsp. low-fat cheddar
1 tsp. margarine
2/3 cup quinoa
Tossed green salad with 1 1/2 tsp. Italian dressing
1/2 cup sliced apples with celery, chopped walnuts and 1 tsp. reduced-fat mayonnaise
3 cups popcorn with butter-flavored sprinkles

Superset x4:

6-8 Squat, 6-8 Dumbbell Single Leg Deadlift (each), Rest 60 sec

Superset x3:

10-12 Dumbbell or Kettlebell Swing, 12-15 Prisoner Split Squat, Rest 60 sec

Superset x3:

10-12 Step Ups (total), 12-15 Glute Kicks (each Leg), Rest 60 sec

5 minutes stretching

1 cup yogurt

1 GNC Total Lean^® Lean Shake^™, Lean Shake^™ 25 or Lean Shake^™ Ready-To-Drink
17 grapes

1 granola bar
1 cup of carrot juice

Grilled quesadilla
4 oz. cooked chicken and 1 oz. jack cheese melted on a 6-inch flour tortilla with tomatoes
1 tbsp. nonfat sour cream
1/2 cup fresh fruit salad with 1/4 cup orange juice and 1 tsp. brown sugar
1 cup carrot sticks with 1 tsp. fat-free cream cheese
Low-fat chocolate frozen yogurt

5 vanilla wafers

1 GNC Total Lean^® Lean Shake^™, Lean Shake^™ 25 or Lean Shake^™ Ready-To-Drink
3 graham crackers

5 vanilla wafers

6 oz. grilled hamburger with grilled onion, zucchini slices, tomato slice and 2 slices avocado
Toasted wheat roll
1 tbsp. fat-free mayo
1 cup fat-free milk

Alternate between 5 minutes of walking followed by 5 minutes running for total of 60 minutes

5 minutes walking

5 vanilla wafers

1 GNC Total Lean^® Lean Shake^™, Lean Shake^™ 25 or Lean Shake^™ Ready-To-Drink
3/4 cup blueberries

1 cup celery sticks
1 cup orange juice

1 cup whole wheat pasta, tossed with steamed zucchini, carrots and broccoli
Top with 1 tbsp. grated parmesan cheese
1 cup fat-free milk

Superset x1:

15 Squats x2, Rest 60 sec, 15 walking Lunges x2, Rest 60 sec, 10 Step Ups (each Leg) x2, Rest 60 sec, 10 Kettlebell Swings x2, Rest 60 sec

Superset x2:

10-12 Dumbbell Bench Press, 10-12 Bicep Curls (each arm)

Superset x2:

10-12 Dumbbell Shoulder Press, 10-12 Triceps Dips

10 minutes elliptical

1 cup celery sticks
1 cup fat-free milk

1 GNC Total Lean^® Lean Shake^™, Lean Shake^™ 25 or Lean Shake^™ Ready-To-Drink
1 cup carrot and celery sticks with 1 tsp. of low-fat cream cheese

1 apple
1 cup orange juice

6 oz. grilled shrimp with fresh lemon juice and capers
Tossed green salad with 1 1/2 tsp. ranch dressing
1 cup steamed brown rice mixed with stir-fried veggies, 1 tbsp. soy sauce
1 cup fat-free milk

1 cup yogurt

1 GNC Total Lean^® Lean Shake^™, Lean Shake^™ 25 or Lean Shake^™ Ready-To-Drink
1 cup raspberries

1 orange
1 granola bar

6 oz. lean roast pork
2 cups boiled new potatoes with 1 tsp. olive oil
Steamed broccoli with lemon juice
1 square cornbread with 1 tsp. honey
1 cup fat-free milk
1/2 cup lemon sorbet