Week 2

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Vegetables
  • Cucumber
  • Green beans
  • Mushrooms
  • Lentil soup, canned
  • Celery
  • Zucchini
  • Spinach
  • Sweet red pepper
  • Vegetable soup, reduced-calorie
  • Asparagus
  • Potato
  • Green salad
  • Zucchini
  • Green onions
Fruit
  • 6 Apples
  • 2 Oranges
  • 5 Bananas
  • 3 Pears
  • Tomatoes
  • Strawberries
  • Carrots
  • Raspberries, fresh
  • Blueberries
  • Grapefruit
  • Grapes
Dairy
  • Jack cheese
  • Sour cream, non-fat
  • Fat-free milk
  • Cottage cheese, 2%
  • Parmesan cheese, grated
Fats
  • Italian dressing
  • Olive oil
  • Blue cheese dressing
  • Ranch dressing
Protein
Grain
  • Noodles
  • Flour tortilla
  • Rice
  • Popcorn
  • Pita bread
  • Wheat english muffin
  • Couscous
  • Frankfurter roll
  • Spaghetti
  • Brown rice
Condiments
  • Butter-flavored sprinkles
  • Lemon juice
  • Apricot jam, reduced-sugar
  • Ketchup
  • Spaghetti sauce
  • Capers
  • Balsamic vinegar
Herbs
  • Thyme, fresh
  • Oregano, dried
  • Black pepper
  • Parsley
Beverages
  • Cranberry juice
  • Berry-flavored seltzer water
Sweets
  • Chocolate pudding, reduced-calorie
  • Frozen yogurt, low-fat
  • Frozen grape juice bars
Week 2

Day 1

Nutrition And Supplementation

Lunch

3 oz. drained canned tuna
Cucumber and tomato slices drizzled with 1 1/2 tsp. Italian dressing
Reduced-calorie chocolate pudding, 1/2 cup
1 small banana

Snack

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

Dinner

3 oz. grilled veal chop rubbed with fresh thyme
2/3 cup cooked noodles with 2 tsp. olive oil
Steamed green beans and mushrooms
1/2 cup baked pear with low-fat frozen yogurt

Exercise

Warmup

5 minutes rowing

Circuit

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

Step Ups (6”-8”), Inch Worms, Dumbbell Curl, Leg Spreaders, Push-Ups (on knees if needed)

The Extra Mile

10 minutes on stair step machine

Week 2

Day 2

Nutrition And Supplementation

Lunch

Grilled quesadilla
1 oz. Jack cheese melted on an 8-inch flour tortilla, tomatoes, 1 tbsp. nonfat sour cream
1/2 cup lentil soup canned
1/3 cup cranberry juice

Snack

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

Dinner

6 oz. roasted chicken
2/3 cup steamed rice with 1 tbsp. each grated carrot and celery
Steamed zucchini with dried oregano
1 cup fresh raspberries

Exercise

Warmup

10 minutes brisk walking

Circuit

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

Box Squats, Dumbbell Bent- Over Row (on knees if needed), Skaters, 30 sec Plank (on knees if needed), 50 Jump Rope or Air Rope

The Extra Mile

10 minutes on elliptical

Week 2

Day 3

Nutrition And Supplementation

Lunch

Spinach salad
Combine torn spinach leaves, 1 chopped hardcooked egg, 3 oz. roast chicken from day 9 dinner, sweet red pepper, 1 tsp. olive oil and balsamic vinegar
Berry flavored seltzer water 1 cup fat-free milk

Snack

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

Dinner

1 bean burrito
1 small orange
3 cups popcorn with butter-flavored sprinkles

Rest Day

Week 2

Day 4

Nutrition And Supplementation

Lunch

1 cup reduced-calorie vegetable canned soup
Pita bread sandwich
1 cup carrot and celery sticks
1 cup fat-free milk

Snack

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

Dinner

6 oz. broiled filet of flounder with oregano and lemon juice Steamed asparagus topped with 1 tsp. reduced-sugar apricot jam 6 oz. roast potato with 2 tsp. olive oil & black pepper
1 frozen grape juice bar

Exercise

Warmup

10 minutes cycling

Circuit

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

Lunges (Regular), Dumbbell Shoulder Press, Crunches, Incline Push Ups, Sit Ups

The Extra Mile

10 minutes walking on incline

Week 2

Day 5

Nutrition And Supplementation

Lunch

1 wheat english muffin with 1 tsp. reduced-sugar jam
1 small banana
1/2 cup 2% cottage cheese
Frozen grape juice bar

Snack

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

Dinner

4 oz. lean roast beef
1/3 cup steamed couscous with 1 tsp. olive oil
Tossed green salad with 1 1/2 tsp. blue cheese dressing
1/2 cup glazed carrots with chopped parsley
1/2 grapefruit

Rest Day

Week 2

Day 6

Nutrition And Supplementation

Lunch

2 oz. turkey frankfurter
2 tsp. ketchup
Frankfurter roll
1 cup fat-free milk

Snack

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

Dinner

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

Exercise

Workout

Choose any cardio exercise or sport and do it for 30 minutes today. It doesn’t matter what it is, just get out and get moving!

Week 2

Day 7

Nutrition And Supplementation

Lunch

Broccoli
1/2 cup cottage cheese
Stuffed baked potato with 1 tsp. ranch dressing
1 apple
1 cup fat-free milk

Snack

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

Dinner

5 oz. grilled halibut with capers and lemon juice
Tossed green salad with 2 tsp. olive oil and balsamic vinegar
2/3 cup steamed brown rice with 1 tbsp. sliced green onions and 2 tsp. olive oil
1 orange
3 cups popcorn with butter-flavored sprinkles

Rest Day