Breakfast: Oatmeal with Protein Powder and 500 ml of water
Snack 1: 1/2 cup to 1 cup nonfat cottage cheese. You can add fresh fruit for more flavor. Enjoy with 500 ml of water.
Lunch: Turkey Burger on Whole Wheat and 500 ml to one liter of water
Snack 2: Orange and 500 ml of water
Snack 3: 1/2 cup walnuts and dried cranberries and 500 ml of water
Dinner: Chicken Salad and 500 ml to one liter of water

Exercise: Flexibility, Core Strength
If you're at home, do a 45-minute pilates or yoga workout. If you're at the gym, do 45 to 75 minutes of yoga or Pilates. Your target calorie expenditure is 300 to 500 Kcal.

Seven Days for a Healthy You

• Get Back on Track
• Monday's Plan
• Tuesday's Plan
• Thursday's Plan
• Friday's Plan
• Saturday's Plan
• Sunday's Plan