You want a healthy lifestyle. You want to eat right, get the proper nutrition and make sure to get plenty of exercise. There are no magic pills, no short cuts, no easy ways to get the body you want. So if you’ve made up your mind to change your body and change your life then the QUICK & GO Diet program can help you get on the road to achieve your body shaping goals. Let’s get started!
First some general weight loss and body shaping tips………..
Consult your physician before going on any weight loss & exercise program.
Week One: | |||||
Activity Level | Warm Up | Exercise | Cool Down | Total Time (minutes) | Times Per Week |
Minimum | Slow-Walk 5 min. | Brisk-Walk 15 min. | Slow-Walk or Stretch 5 Min. | 25 | Daily |
Maximum | Slow-Walk 5 min. | Brisk-Walk/Jog 30 min. | Slow-Walk or Stretch 5 Min. | 40 | Daily |
Week Two: | |||||
Activity Level | Warm Up | Exercise | Cool Down | Total Time (minutes) | Times Per Week |
Minimum | Slow-Walk 5 min. | Brisk-Walk 15 min. | Slow-Walk or Stretch 5 Min. | 30 | Daily |
Maximum | Slow-Walk 10 min. | Brisk-Walk/Jog 45 min. or Jog 20 min./ Run 5 min./ Jog 20 min. | Slow-Walk or Stretch 5 Min. | 60 | Daily |
DIET PLAN 1 | |||||||
Week 1 | |||||||
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
1 multi grain waffle w/fruit (230) | 1 cup hot oatmeal w/fruit (110) | 2 egg whites (160) | 1 whole grain waffle (210) | 1 cup yogurt w/granola (225) | 1 cup hot oatmeal w/fruit (110) | 3 tablespoons wheat germ w/1/2 cup skim milk (120) | |
Breakfast | 1 slice multi grain toast (70) | 1 slice whole wheat toast (55) | 1/2 cup unsweetned apple sauce (50) | 1 slice multi grain bread (80) | 1 slice rye toast (70) | 1/2 cup raspberries (40) | |
1 apple (70) | 1/2 grapefruit (35) | Orange juice (78) | 1 slice whole wheat toast (55) | ||||
Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | |
tea (6) | tea (6) | tea (6) | tea (6) | tea (6) | tea (6) | tea (6) | |
Calories | 271 | 256 | 250 | 260 | 311 | 264 | 221 |
Snack | 1 fig bar | 1 cup cashews | 1 apple | 1 cup popcorn | low fat granola bar | 1 cup of mixed nuts | 1 cup low fat yogurt |
Calories | 55 | 60 | 70 | 40 | 110 | 100 | 120 |
30 Minutes Before Lunch | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET |
3 oz. turkey (148) | 3 oz. grilled chicken (150) | 3 oz. Natural salmon w/brown rice (259)) | Grilled chicken spinach salad w/zucchini, raisins, asparagus, carrots, beets, low fat dressing, (364) | Tuna Salad over lettuce, brussels sprouts, carrots (161) | 3 oz. natural salmon grilled over lettuce (152) | 3 oz. turkey w/vegetables over wild rice (265) | |
Lunch | Salad - lettuce, cucumber, carrots, peppers, peas, tomato, low fat dressing (190) | Salad - lettuce, broccoli, carrots, peppers, beets, light dressing (223) | Salad w/carrots, broccoli, beets, onions (85) | 1 whole wheat pita (110) | 1/2 cup wild rice (130) | 1/2 cup berries (40) | |
1 apple (70) | 1/2 cup applesauce (53) | ||||||
Calories | 338 | 373 | 344 | 364 | 341 | 335 | 305 |
Snack | 1cup dried figs | 1 apple (70) | 1 low fat granola bar | 1 low fat granola bar | 1 cup popcorn | 1 cup cashews | 1 banana |
Calories | 95 | 70 | 110 | 110 | 40 | 60 | 105 |
30 Minutes Before Dinner | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET |
3 oz. natural salmon broiled (155) | 3 oz. chicken breast or tofu (145) | 3 oz. sirloin steak 209 | 3 oz. tuna steak over wild rice (245) | 3 oz. roast chicken w/1 sweet yam (268) | 3 oz. roast turkey (169) | 1 cup minestrone soup (160) | |
Grilled vegetables - | Steamed vegetables, | Steam vegetables, | |||||
broccoli, carrots, mushrooms, peas, onions, | 1/2 cup multi grain rice (130) | 1 sweet potato or yam (120) | peas, broccoli, carrots, peppers, brussels sprouts, | broccoli, artichokes, brussels sprouts, | 1 baked potato (120) | 3 oz. natural salmon over wild rice (271) | |
Dinner | peppers (145) | Mixed greens salad w/ | (140) | asparagus (109) | Steamed vegetables, | Grilled vegetables, | |
1 cup mixed berries w/low fat cream (112) | 1 cup cooked asparagus (19) | mushrooms, carrots, cauliflower, peas, low fat | 1 cup mixed berries w/cream (112) | 1 cup gelatin (80) | artichokes, broccoli, carrots, eggplant, peas | broccoli, cauliflower, brussels sprouts, onions, | |
salad dressing (176) | (170) | (97) | |||||
1/2 cup sugar free | |||||||
sherbet or sorbet (135) | |||||||
Calories | 412 | 429 | 505 | 497 | 457 | 459 | 528 |
Total Daily Calories | 1171 | 1188 | 1279 | 1271 | 1259 | 1218 | 1279 |
Week 2 | |||||||
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
Orange juice (78) | 1 cup yogurt w/granola (225) | 1 multi grain waffle w/fruit (230) | Whole grain cereal (110) | 1 slice french toast (153) | 3 egg whites (48) | Whole grain cereal w/fruit (110) | |
Hot oatmeal (70) | 1 slice multi grain toast (70) | 1 slice of multi grain toast (70) | 1 cup fruit (40) | 1 slice of multi grain toast (70) | 1 slice of multi grain toast (70) | ||
Breakfast | 1 slice multi grain bread (80) | 1/2 cup apple sauce (53) | 70 | Orange juice (78) | 1 cup fruit (40) | Orange Juice (78) | |
1/2 cup of berries (40) | Deca einated co ee or tea (6) | 1 apple (81) | Deca einated co ee or tea (6) | 1 banana (105) | |||
Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | Deca einated co ee or | |||
tea (6) | tea (6) | tea (6) | tea (6) | tea (6) | |||
Calories | 274 | 354 | 236 | 267 | 277 | 229 | 264 |
Snack | 1 low fat granola bar | 1 apple | 1 cup dried figs | 1 cup yogurt | 1 banana | 1 low fat granola bar | 1 cup grapes |
Calories | 110 | 70 | 95 | 125 | 105 | 110 | 60 |
30 Minutes Before Lunch | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET |
1 whole wheat pita (110) | tuna over lettuce w/mixed vegetables (181) | 3 oz. natural salmon w/ wild rice (246) | Grilled chicken pasta salad (275) | Spinach salad w/grilled natural salmon (164) | Turkey Salad on whole wheat pita (270) | Spinach quiche (220) | |
Lunch | 3 oz. turkey (148) | 1 whole pita (110) | Salad, iceberg lettuce, tomato peppers, carrots, low fat dressing (143) | 1 whole wheat pita (110) | 1 cup wild rice (100) | 1 cup chicken rice soup (60) | |
Spinach salad, carrots, | |||||||
peppers, brussels sprouts, | 1 cup apple sauce (53) | 1/2 cantaloupe (60) | 1 cup peaches (60) | 1/2 honeydew (60) | |||
low fat dressing, (165) | |||||||
Calories | 313 | 344 | 389 | 385 | 324 | 330 | 340 |
Snack | 1 apple | 1 cup dried figs | 1 low fat granola bar | 1 scoop peanut butter w/2 crackers | 1 cup popcorn | 1 cup mixed berries | 1 low fat granola bar |
Calories | 70 | 95 | 110 | 87 | 40 | 40 | 110 |
30 Minutes Before Dinner | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET | QUICK & GO DIET |
3 oz. roast chicken w/1 sweet yam (268) | 1 cup minestrone soup (160) | Veal Chop (150) | 3 oz. roast turkey over 1 cup wild rice (290) | 3 oz. sirloin steak (209) | 3 oz. tuna steak w/steamed vegetables (230) | 3 oz. roast turkey (169) | |
Dinner | Steam vegetables, broccoli, artichokes, brussels sprouts, asparagus (109) | 3 oz. natural salmon over wild rice (271) | Salad, iceberg lettuce, tomato peppers, carrots, low fat dressing (143) | Salad w/spinach, carrots, peppers, brussels sprouts, low fat dressing (165) | 1/2 cup butternut squash (45) | 1/2 cup cream style corn (93) | 1 baked potato (120) |
1 cup gelatin (80) | 1 baked potato 120 | ||||||
Grilled vegetables, | 1 baked potato (120) | Steamed vegetables, | |||||
brocolli, cauliflower, brussels sprouts, onions (97) | 1 cup sugar free sherbet (135) | 1 cup gelatin (80) | 1 cup mixed berries w/cream (112) | 1 sugar free sherbet (135) | artichokes,broccoli, carrots, eggplant, peas (170) | ||
Calories | 457 | 528 | 548 | 535 | 486 | 458 | 457 |
Total Daily Calories | 1224 | 1391 | 1378 | 1389 | 1232 | 1167 | 1231 |