Goals:

Primary:
Weight: 100 pounds
Waist: 22 inches
Thighs: 17 inches
Clothes size: 0

Secondary:
Weight: 90 pounds
Waist: 20 inches
Thighs: 15 inches
Clothes size: I don’t know what that is, but it’s small!

Begin after ISW—eat a normally as possible, but healthily until then. Remember, you can
eat sweet as rewards—it’s not like you’ll never eat chocolate again!

Reward for following plan: 1 mug of hot chocolate with whipped cream OR 1 scoop of
ice cream with sauce per week

Reminders:
o Stick to the plan. Free days:
o Gain weight
o Make the next day harder
o Make the next free day easier to justify
o Make you feel fat and disgusting
o Vitamins. Every day. Without fail.
o 8 cups + of water a day. You can always pee the liquid out, there are no calories
o Gum. Occupy the mouth. It has so few calories, we’ll count them as none
o Tea. More water. Don’t over-sweeten, but we can forgive 1 T of honey or 2 t of
sugar and ½ t half and half
o Exercise: Core, cardio. Aim for 500 calories 3-5 times a week of cardio, plus a
core routine, or a total of 2000 calories of cardio a week plus four core routines.
Minimum.
o Keep an eye on the scale—if it goes up, adjust, but don’t obsess about the scale.

Meal Plans:

100 Calorie
200 Calorie
300 Calorie
400 Calorie
500 Calorie
Day 1:

o ½ cup oatmeal w/ 2 t brown sugar—180 calories

o 2/3 of a Greek yogurt—80 calories
Total: 260

Lunch: skip—0 calories

Total: 0 calories

Dinner:
o 1 cup chicken noodle soup—100 calories
o 1 pita pocket—140 calories
Total: 240

Day Total: 500

Day 1:
Breakfast:
o 1 Greek yogurt--150
Total: 150 Calories

Lunch:
o Granola bar--190 calories
Total: 190 Calories

Dinner:
o 1 cup chicken noodle soup
o 1 cup frozen strawberries
Total: 150 Calories

Day Total: 490 calories

Day 2:
Breakfast:
o 1 apple
o 1 cup milk
Total: 170 calories

Lunch:
o 150 or less bar
o 1 clementine
Total: 185 calories

Dinner:
o Chicken noodle soup
o 1 clementine
o 2 T salsa
Total: 145 calories

Day Total: 500 calories

Day 3:
Breakfast:
o 1 slice banana bread
o 150 calories of Greek yogurt
Total: 300 calories

Lunch:
o Seed & nut cake
Total: 25 calories

Dinner:
o 1 cup chicken noodle soup
o 1 clementine
o 1 Seed and nut cake
o 3 T salsa
Total: 175 calories

Day Total: 500 calories

Day 4:
Breakfast:
o 1 piece toast, no toppings
o 1 clementine
Total: 135 calories

Lunch:
o 1/2 granola bar
o 1 seed and nut cake
Total: 130 calories

Dinner:
o 1/3 jar tuna, no mayo
o 150 calories of Greek yogurt
o 15 raspberries
Total: 235 calories

Day Total: 500

Day 5:
Breakfast:
o 1/2 grapefruit w/1/4 t sugar
o 1/2 cup Greek yogurt
Total: 115 calories

Lunch:
o 1/2 granola bar
Total: 95 calories

Dinner:
o Bangkok curry
o 1/2 cup frozen raspberries
 Total: 285

Day Total: 495 calories

Day 6:
Breakfast:
o 1 clementine
Total: 35 calories

Lunch:
o 1 seed and nut cake
o 1 apple
Total: 105

Dinner:
o 1 pita w/ 4 T hummus and 4 oz turkey
Total: 360 calories

Day Total: 500 Calories

Day 7
Breakfast:
o 1/2 cup granola
o I/2 cup milk
o 5 strawberries
Total: 230 calories

Lunch:
o 1/2 granola bar
o 1 clementine
Total: 130 calories

Dinner:
o 1 cup chicken noodle soup
o 30 raspberries
Total: 130 calories

Day Total: 500 calories

Day 8:
Breakfast:
o 1 apple w/ 1 T peanut butter
Total: 180 calories

Lunch:
o 1/2 granola bar
Total: 95 calories
Dinner:
o 1 cup chicken noodle soup
o 1 cup milk
o 1 clementine
Total: 225 calories

Day: Total: 500 calories

Day 9:
Breakfast:
o 1/2 cup oatmeal w/2 t brown sugar
o 6 strawberries
Total: 210 calories

Lunch:
o 1 rice cake
o 1 seed and nut cake
o 1 apple
Total: 140 calories

Dinner:
o 1 cup chicken noodle soup
o 1 cup frozen strawberries
Total: 150 calories

Day Total: 500 calories

Day 10
Breakfast:
o 1 serving honey nut Cheerios w/ 1/2 cup milk
Total: 150 calories

Lunch:
o 1 apple w/ 1 T peanut butter
Total: 180 calories

Dinner:
o 1 cup chicken noodle soup
o 1/2 cup Greek yogurt
Total: 165 calories

Day Total: 495 calories

Day 11
Breakfast:
o 1 apple
o 1 cup Greek yogurt
Total: 210 calories
Lunch:
o 1/2 granola bar
o 1 clementine
Total: 130 calories

Dinner:
o 1/3 can tuna
o 1 cup frozen strawberries
Total: 120 calories

Day 12:
Breakfast:
o Oatmeal w/ 2 t brown sugar
o 80 calories of Greek yogurt
Total: 260 calories

Dinner:
o 1 cup chicken noodle soup
o 1 piece toast, no topping
o 1 clementine
Total: 235 calories

Day Total: 495 calories

Day 13:
Breakfast:
o Granola bar
o 1 clementine,
o 1/2 cup Greek yogurt
Total: 290 calories

Lunch:
o 2 seed and nut cakes
o 1 clementine
Total: 85 calories

Dinner:
o 1/3 can tuna
o 1 cup frozen strawberries
Total:120 calories

Day Total: 495

Day 15:

Day 16:

Day 17:

Day 19:
Day 20:

Day 21:

Day 22:

Day 23:

Day 24:

Day 25:

Day 26:

Day 27:

Day 28:

Day 29:

Day 30:

Day 31:

Day 31:

Day 33:

Day 34:

Day 35:

Day 36:

Day 37:

Day 39:

Day 40:

Day 41:

Day 42:

Day 43:

Day 44:

Day 45:
Day 46:

Day 47:

Day 48:

Day 49:

Day 50:

Day 51:

Day 52:

Day 53:

Day 54:

Day 55:

Day 56:

Day 57:

Day 58:

Day 59:

Day 60:

Weekend 1:

Weekend 2:

Weekend 3:

Weekend 4:

Weekend 5:

Weekend 6:

Weekend 7:

Weekend 8:

Weekend 9:

Weekend 10:

Weekend 12:
Weekend 13:

Weekend 14:

Weekend 15:

Weekend 16:

Weekend 17:

Weekend 18:

Weekend 19:

Weekend 20:

Weekend 21:

Weekend 22:

Weekend 23:

Weekend 24:

600 Calorie
700 Calorie
800 Calorie