Week 3

Download

Shopping List

Vegetables
  • Vegetable soup
  • Broccoli
  • Potatoes, red skin
  • Green salad
  • Celery
  • Onion
  • Zucchini
  • Veggies
  • New potatoes
Fruit
  • Cantaloupe
  • 3 Apples
  • 2 Kiwis
  • 2 Bananas
  • Raspberries
  • Carrots
  • Blueberries
  • Grapes
  • Tomatoes
  • Fresh fruit salad
  • Orange
Dairy
  • Milk, fat-free
  • Cheddar cheese, low-fat
  • Yogurt
  • Jack cheese
  • Sour cream, non-fat
  • Cream cheese, fat-free
  • Parmesan cheese, grated
Fats
  • Olive oil
  • Margarine
  • Italian dressing
  • Walnuts
  • Mayonnaise, reduced-fat
  • Avocado
  • Ranch dressing
  • Fat-free mayo
Protein
Grain
  • Melba toast
  • French bread
  • Quinoa
  • Popcorn
  • Granola bars
  • Flour tortilla
  • Wheat roll
  • Whole wheat pasta
  • Brown rice
  • Cornbread
Condiments
  • Horseradish sauce
  • Lemon juice
  • Butter-flavored sprinkles
  • Capers
  • Soy sauce
Herbs
  • Parsley, chopped
  • Dried oregano
Beverages
  • Apple juice
  • Club soda
  • Carrot juice
  • Orange juice
Sweets
  • Chocolate syrup, calorie-free
  • Graham crackers
  • Brown sugar
  • Chocolate frozen yogurt, low-fat
  • Vanilla wafers
  • Honey
  • Lemon sorbet
Week 3

Day 1

Nutrition And Supplementation

Snack

1 cup fat-free milk
1 sliced Kiwi

Lunch

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

Snack

5 slices melba toast
1 cup vegetable soup

Dinner

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

Exercise

Warmup

10 minutes on cardio machine of choice

Circuit

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

Box Squats, Reverse Crunches, Incline Pushups, Jumping Jacks, Cable Pull-Down

The Extra Mile

1 minute intervals of jogging and walking for 12 minutes on treadmill

Week 3

Day 2

Nutrition And Supplementation

Snack

1 cup skim milk

Lunch

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

Snack

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

Dinner

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

Exercise

Warmup

10 minute jog

Circuit

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

Wall Sit 30 sec, Scissors, Kettlebell / Dumbbell Swings, Jumping Jacks, 30 sec Plank (on knees if needed)

The Extra Mile

Rowing for 12 minutes

Week 3

Day 3

Nutrition And Supplementation

Snack

1 cup yogurt

Lunch

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

Snack

1 granola bar
1 cup of carrot juice

Dinner

Grilled quesadilla
4 oz. cooked grilled flank steak, 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

Rest Day

Week 3

Day 4

Nutrition And Supplementation

Snack

5 vanilla wafers

Lunch

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

Snack

5 vanilla wafers

Dinner

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

Exercise

Warmup

10 minutes cycling

Circuit

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

Dumbbell Roman Deadlift, Superman, Push-Ups (on knees if needed), Skaters, Dumbbell Pull Over

The Extra Mile

12 minutes jogging

Week 3

Day 5

Nutrition And Supplementation

Snack

5 vanilla wafers

Lunch

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

Snack

1 cup celery sticks
1 cup orange juice

Dinner

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

Rest Day

Week 3

Day 6

Nutrition And Supplementation

Snack

1 cup celery sticks
1 cup fat-free milk

Lunch

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

Snack

1 apple
1 cup orange juice

Dinner

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

Exercise

Warmup

10 minutes brisk walking

Circuit

5 minutes jogging, 5 minutes cycling, 5 minutes rowing. Repeat 2x for total of 30 minutes

Week 3

Day 7

Nutrition And Supplementation

Snack

1 cup yogurt

Lunch

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

Snack

1 orange
1 granola bar

Dinner

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

Rest Day