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Quick & Go Diet Program

Quick & Go Diet Weight Loss Formula Helps:

LOSE WEIGHT! BURN FAT! ENHANCE MOOD!

Weight Loss and Body Shaping Tips

Now is the time to get in shape and losing weight is something everyone wants to do. Well, you’ve taken the right step and QUICK & GO Dietary Supplements along with a healthy diet and exercise program can help you achieve the body you want.

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.

DIET

  • Keep focused on losing the weight and stay the course. ü Don’t expect to lose a lot of weight quickly, be patient. ü As you progress you will begin to see increasing results. ü Keep a diary of everything you eat.
  • Maintain portion control when you eat.
  • Don’t overload on carbohydrates.
  • Refrain from sweets, snacks and high calorie, sugar-laden foods.
  • Drink plenty of water.
  • Get plenty of fiber which will help cleanse your body.
  • Avoid fatty foods.
  • Eat more small meals throughout the day.
  • Cut out sugar filled, high-calorie sodas/drinks.
  • Eat lots of fresh fruits and vegetables.
  • Eat moderate amounts of dairy, i.e. milk & cheese products.
  • Fish/Poultry/Beans/Nuts are rich in nutrients.

EXERCISE

  • Exercise in moderation, it does not have to be strenuous.
  • Exercise at least 20 minutes 4-5 times a week.
  • Choose an exercise you will enjoy.
  • Exercise can take many forms.
  • Keep your body in motion.
  • Increasing your metabolism will keep your heart pumping and help burn fat.
  • Tailor your exercise program to fit your lifestyle.
  • Make sure you stay flexible and stretch thoroughly before any exercise.
  • Yoga can be a good form of exercise and helps improve flexibility.

THINK POSITIVE!

  • Stay positive.
  • Maintain a “can-do” attitude.
  • Know that you will lose the weight.
  • Follow the program.
  • Remind yourself of what you need to do every day.
  • Keep your food diary current and it will help you stay focused.

DIET / EXERCISE PLAN


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

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