Day 3: Meal Plan & Exercise

Day 3!! Woop woop! You should be well into the swing of things. The cravings for the things you have cut out will be peaking so make sure you have a good stock of healthy snack to munch on. Keep yourself busy and drink lots of water. If you're a late-night snacker like me, go to bed early!

MY MEAL PLAN:

Friday 3rd October 2014
Breakfast	Soaked Oats: 50g Rolled Oats 100g Natural Yoghurt 10g Almonds 10g Raisins	341 Calories
Snack	50g Cottage Cheese 2 Wholegrain Crisp Breads	148 Calories
Lunch	Mini Ham & Cheese Frittata	278 Calories
Snack	1 can Tuna in spring water 50g Yoghurt Chopped chives and spring onions seasoning 1 crispbread	214 Calories
Dinner	Thai Fish Red Curry: 170g Red Snapper 1 Tsp Thai Red Curry 50g Courgettes 80ml coconut milk 1 tsp coconut oil	221 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 1 small banana 50ml low fat milk 1 or 2 cups raw baby spinach	302 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1510 Calories Protein 118g

EXAMPLE WORKOUT: Full Body Toner (you will need dumbbells for this)

Warm Up: 5 minute walk

Jog; 15 minutes (if you can't jog, walk briskly or alternate walking and jogging)

Weight Circuit:

Weighted squats - 15

source

Weighted Lunges - 15 each leg

source

Wall Pushups - 15

source

Front Raise -15 each arm



Bicep Curls - 15

source

Tricep Dips - 15

source

50 Jumping Jacks

50 High Knees

Rest for 45 seconds, drink water

Repeat the weight circuit two more times

Cool Down

Stretch

Total Time: 60 minutes