Menu Plan

Health, Fitness, Diet & Nutrition,

<Your complete independent guide to Health>

A resource for the health conscious family!!

“Mike3602”

Mike Anderson

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Walking To Wellness

The Walking to Wellness program is a proven twelve week way to get fit and lose weight slowly but steadily. Follow the program, maintain a sensible caloric intake, and over the twelve weeks expect to lose 18 to 25 lbs.

If you would like the whole Walking to Wellness program sent to you by email, click on this link

WalkingToWellness

This will send an email to an auto responder, which will first ask you to confirm your request, a step included for your protection. You will then receive a weekly email with that weeks instructions, starting at week one. We promise your address will never be shared with anyone, and you will not receive more than one email a week from us!! If you do sign up, remember to go back to your email and confirm you want to receive the course. Did I mention you can opt out at any time!

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Week 1

Breakfast

Lunch

Dinner

Monday

1 cup oatmeal (not instant) with diced apples & cinnamon or high fiber cereal

1slice low fat cheese or

1slice whole grain toast

1 turkey wrap with 3oz turkey using

1 low-carb. tortilla

1 cup low fat yogurt or

1 cup cottage cheese w/fruit

4oz lean beef patty

1 ½ cup Greek salad

1cup seasoned broccoli

Tuesday

2 scrambled eggs

1slice whole grain toast

Low sugar jelly

½ sliced orange

1 roast beef wrap with 3oz roast beef Use 1 low-carb. tortilla

1cup marinated cauliflower salad

1 small apple or pear

4oz broiled parmesan chicken

1 cup yellow squash & onions

1 cup steamed green beans

½ cup low sugar vanilla pudding

Wednesday

1 cup choice of high fiber cereal

2oz Canadian bacon

1slice melon

3oz chicken salad with

Slivered almonds on mixed greens

1 cup marinated broccoli salad

½ cup red grapes

4oz broiled talapia with chili cream sauce

1cup tossed green salad with

1T low fat dressing

1cup nutty asparagus

Thursday

2 scrambled egg beaters

1sl whole grain French toast with

1T low carb. syrup

½ cup berries

1 lunchmeat wrap (low carb tortilla) with

3oz lunchmeat

1 cup low fat cottage cheese w/fruit or

1 cup low fat yogurt

4oz oven-barbecued pork tenderloin

1 small sweet potato

1 cup Brussels sprouts

½ cup sugar free jello with fruit

Friday

1 cup choice of high fiber cereal

½ cup low fat cottage cheese with

½ cup peaches or pears

3oz tuna salad on lettuce leaf w/ sliced tomato

4 carrot slices with low fat Ranch dressing

1c low fat cottage cheese with fruit or

1 cup low fat yogurt

4oz paprika baked chicken

1 small baked potato with low carb. margarine

1 cup seasoned green beans

Saturday

2 wheat germ pancakes with

1T low carb. syrup

½ cup berries

2oz turkey or soy sausage

1cup split- pea or bean soup

3 slices ham roll-ups on lettuce leaf

½ cup cinnamon apple sauce

4oz turkey meat loaf

1 cup tossed green salad with

1T dressing

1 cup steamed spinach

Sunday

Vegetable omelet (2eggs)

½ sourdough English muffin w/jelly

1 cup vegetable soup

2T peanut butter on 6 whole grain crackers

1 cup fresh fruit

4oz lemon roasted chicken

1 cup Italian vegetables

1 cup tossed green salad with

1T LF dressing

1 low sugar fudgesicle

Drink plenty of water, at least three or four glasses a day.

Beverages. Tea or Coffee with cream, no sugar or milk

Diet soda’s only. No juices.

Use 1% Milk.

Kicker Days

Day 1

2 Scrambled Eggs with

1 oz Canadian Bacon

½ Grapefruit

1 cup Vegetable Soup

Turkey Chef Salad with 3oz lean Turkey

2 cups Salad

2 T low fat Dressing

6 Oz Lean meat, grilled

1 cup Seasoned Green beans

1 cup Steamed Cabbage or 1cup Salad

Day 2

2 Eggs any style

2 Turkey Sausages

½ cup berries

1 cup Minestrone Soup

Ham Chef Salad with 3oz lean Ham

2 cups Salad

2 T low fat Dressing

6 Oz Lean meat, grilled

1 cup Surprise Mashed “Potatoes”

½ cup Carrots & Peas

1 low sugar Popsicle

Week 2

Breakfast

Lunch

Dinner

Monday

1 whole grain waffle with

1T low carb. syrup

½ cup berries

1 cup vanilla yogurt

1 turkey wrap (low carb. tortilla) with

3 oz turkey

1 cup tossed green salad with

1T low fat dressing

1 cup low fat cottage cheese with fruit

4oz grilled beef teriyaki

½ cup rice (long grain or Basmati)

1 cup garlic green beans

½ cup sliced peaches with low carb. Whipped topping

Tuesday

1 “Egg McMuffin” with 1 egg on sourdough English muffin

1oz Canadian bacon

Low sugar jelly

½ cup melon balls

1 ham wrap (low carb. Tortilla) with

3oz low fat ham

1 cup marinated green bean salad

1 cup red grapes or ½ sliced orange

1 salmon cake (no bun) with cucumber dill sauce

1 corn-on-the-cob

1 T low fat dressing

Wednesday

1 cup oatmeal (NOT instant) with diced apples and cinnamon or

High fiber cereal

1 slice low fat cheese on

1 slice whole grain toast

Apple walnut salad with

2 cups mixed salad greens, diced apple, raisins, feta cheese, walnuts

2 T raspberry dressing

1 cup cottage cheese with fruit or

1 cup low fat yogurt

4oz French style chicken breasts

1 cup yellow squash & onions

1 cup Brussel sprouts

Thursday

2 scrambled eggs

1 slice whole grain toast with

Low sugar jelly

1 slice melon

6oz Tuna Pasta salad (use whole wheat pasta)

1 cup tossed green salad with

1T low fat dressing

1 small apple or pear

4oz lean Sirloin Tip Roast

1 cup oven roasted vegetables

1 cup sautéed spinach

½ cup sugar free jello with low carb. Whipped topping

Friday

1 cup choice high fiber cereal

2oz Canadian bacon

1 sliced apple

1 Roast Beef wrap (use low carb. tortilla)

3oz Roast Beef

½ cup low fat coleslaw

1cup low fat cottage cheese with fruit or

1 cup low fat yogurt

4oz Lemon-Dijon Fish Fillet

½ cup new potatoes and chives

1 cup Broccoli Normandy

Saturday

2 scrambled eggs with low fat cheese

1 slice whole grain toasts with low sugar jelly

½ sliced orange

1 cup Vegetable Soup

3 whole grain crackers

Ham Chef Salas with 3 oz lean ham

2 cups salad

2 T low fat dressing

4 oz Chicken Tarragon

½ cup Steamed Cabbage

1 cup Seasoned Asparagus

Sunday

2 oatmeal pancakes with

1 T low carb. Syrup

½ cup Berries

2 oz Turkey or Soy sausage

1 cup minestrone soup

1 Turkey wrap (use low carb. tortilla)

3oz Turkey

5 oz Honey-Roasted Cornish Hen

1 cup Surprise mashed “potatoes”

½ cup carrots & peas

1 low sugar Popsicle

Week 3

Breakfast

Lunch

Dinner

Monday

1 whole grain waffle & 1T low carb. syrup

½ cup Berries

1 cup low fat vanilla yogurt

6 oz Salmon Pasta salad (use whole wheat pasta)

1 cup Fresh Spinach Salad with

1T low carb. Dressing

1 small apple or pear

6 oz Chicken with Rosemary &

Sweet Potatoes

1 cup Collard Greens

½ cup sugar free jello with low carb.

Whipped topping

Tuesday

1 cup oatmeal (not instant) with diced apples and cinnamon or

High-fiber cereal

1 slice low fat cheese on

1 slice whole grain toast

1 Ham Salad wrap (use low carb. Tortilla)

1 cup low fat Waldorf salad with walnuts

1 cup low fat cottage cheese with fruit or I cup low fat yogurt

4 oz Blackened Shrimp over

2 cups Caesar Salad with

2 t low fat dressing

1 cup Broccoli

Wednesday

2 scrambled eggs

1 slice whole grain toast with

Low sugar jelly

½ sliced orange

1 Chicken Salad wrap (use low carb. Tortilla)

3 oz Chicken salad

1 cup Tomato & Chickpea salad

1 small apple or 1 cup red grapes

8 oz Pot-Roasted lean Beef dinner with

Vegetables

1 cup Fresh Spinach Salad with

1 T low carb. Dressing

Thursday

1 cup choice of high fiber cereal

2 oz Canadian Bacon

1 slice melon

1 Roast Beef wrap (use low carb tortilla)

1 cup marinated Cauliflower Salad

1 small apple

4 oz Onion Smothered Chicken

1 cup Surprise “Mashed Potatoes”

1 cup Green Beans

½ low sugar Chocolate Pudding

Friday

2 wheat germ pancakes with

1 T low carb. Syrup

½ cup Berries

2 oz Turkey or Soy Sausage

Turkey Chef salad with

3 oz Turkey

2cups Salad

2 T low fat Dressing

1 cup low fat yogurt or

I cup low fat cottage cheese with fruit

4 oz Cowboy Pork Chop &

½ cup Pinto Beans

½ cup steamed Cabbage or

½ cup Coleslaw

Saturday

1 Egg McMuffin with 1 egg on

Wholewheat English muffin

Low sugar jelly

1 slice Melon

1 cup Split Pea or Bean Soup

3 slices low fat Ham roll-ups on

Lettuce Leaf with Sliced Cucumbers

½ cup Cinnamon Applesauce

3 wedges Black Bean & Corn Quesadillas

Sliced avocado

1 small Sweet Potato with cinnamon

Sunday

Egg Beaters omelet with diced ham

½ Sourdough English Muffin or

1 slice whole grain toast

Low Sugar jelly

½ sliced orange

1 cup Vegetable Soup

6 Whole grain Crackers with

2 T Peanut Butter

1 cup Fresh Fruit

6 oz Homestyle Tuna Casserole

1 cup Nutty Asparagus

1 low sugar Fudgsicle

Week 4

Breakfast

Lunch

Dinner

Monday

2 Scrambled Egg Beaters with

Low Fat Cheese

1 slice Whole Grain Toast with

Low Sugar Jelly

½ cup Red Grapes

1 low fat Tuna Salad Wrap ( use low carb tortilla)

3 oz Tuna salad

1 cup Tomato & Chickpea Salad

1 small Pear or Apple

4oz Lemon Roasted Chicken

½ cup Rice (long grain or Basmati)

1 cup seasoned Green Beans

Tuesday

1 cup Oatmeal (not instant) with diced apples & cinnamon or

High Fiber cereal

1 slice low fat Cheese on

1 slice Whole Grain Toast

6 oz Ham & Pasta Salad

(use whole wheat pasta)

1 cup Waldorf Salad with Walnuts

4 oz Baked Salmon or Garlic Shrimp

1 Corn-on-the–Cob

1.2 low fat Coleslaw or

Seasoned Cabbage

½ cup Fresh Fruit

Wednesday

1 “Egg McMuffin” with 1 Egg

1 oz Canadian bacon on

1 Sourdough English Muffin

Low sugar jelly

1 slice melon

Chef Salad with 3 oz Lunchmeat

2 cups salad with 2 T low fat dressing

1 cup low fat Cottage Cheese with fruit

or 1 cup low fat yogurt

4 oz herb marinated Chicken

1cup Tossed Green Salad with

1 T low fat Dressing

1 cup Sautéed Spinach

Thursday

1 cup Choice of High Fiber Cereal

½ cup low fat Cottage Cheese with

½ cup Peaches or Pears

1 Turkey Wrap (use low carb. Tortilla)

3 oz Turkey

1 cup marinated Green Bean Salad

1 small Apple or Pear

4 oz easy Salisbury Steak

1 small or 1./2 Large Baked Potato

1 cup Broccoli Normandy

Friday

2 Oatmeal Pancakes with

1 T low carb. syrup

½ cup Berries

2 oz Turkey or Soy Sausage

1 Roast Beef Wrap(use low carb tortilla)

3 oz Roast Beef

1 cup Cucumbers & Onion in non fat sour cream

1 small Apple

4 oz Baked Pork Chop or Tenderloin

1 small Sweet Potato

1 cup Brussel Sprouts

½ cup low sugar pudding

Saturday

2 Scrambled Eggs with

1 oz Canadian Bacon

1 slice Whole grain Bread with

Low Sugar Jelly

½ Sliced Orange

1 cup Vegetable Soup

3 Whole grain Crackers

Ham Chef Salad with 3oz lean Ham

2 cups Salad

2 T low fat Dressing

1 Tangy Tuna Melt

1 cup Seasoned Green beans

Sunday

2 slices Whole grain French Toast witj

1 T low carb. syrup

½ cup berries

1 cup Vanilla Yogurt

1 cup Minestrone Soup

1 Turkey Wrap (use low carb. tortilla)

3 oz Turket

4oz barbecue Meat Loaf

1 cup Surprise Mashed “Potatoes”

½ cup Carrots & Peas

1 low sugar Popsicle

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