The Diet Plan (that fits most)

Goal: To strive for balance with a variety of foods from the nutrition rich food groups. These include the following:


Lean meat, low fat and low sugar dairy, beans, nuts, eggs

Serving size – 1oz meat, 1 cup milk, ½ cup beans, 1oz nuts, 1 egg.


Try different brightly colored vegetables to get the best balance of nutrients

Serving size – ½ cup


Pick whole fruits when possible instead of plain juices to get more fiber. Use whole fruits and veggies when making smoothies to keep all of the good stuff

Serving size – 1 medium size fruit, ½ cup juice


Whole grain breads, cereal, rice, pasta , and potatoes

Serving size – 1 slice bread or roll, ½ cup cereal, rice, pasta, or potatoes.

Daily Menu Plan

For proper nutrition, it is not recommended to eat fewer than 1200 calories per day. The plan as written will provide approximately 1500 calories per day. Increasing or decreasing servings in the food groups will allow you to modify daily calories to achieve desired goals.


Protein Servings


Vegetable Servings


Fruit Servings


Grain Servings

Exercise Plan


Another important part of a healthy lifestyle is motion. You have to get moving and keep moving. The more active you are, the better. If you are already exercising regularly, which is at least 3 times per week for 30 minutes, that’s great. Keep challenging yourself by increasing the intensity of the exercises and by doing a variety of exercises including both cardiovascular and toning.


If you are not the exercise type of person, start with some simple moves that will fit into your lifestyle. These are movements that can be done while watching TV, cooking, cleaning, or even during your lunch break at work. Start with some walking or marching in place. Check to see how many calories you burn during these activities. You will be surprised.

I suggest a fitness tracker for everyone. It is like having your own personal trainer all of the time. A fitness tracker will keep up with the calories you burn and the calories you eat. Tracking your heart rate will identify the best exercise for you. Although they may not be completely accurate, after you collect a few weeks’ data and compare the changes in your weight, you will be able to get usable information.

Although the goal is a 30 minute workout, it is ok to break it into smaller 10-15 minute sessions however they fit best into your day. Just try to get it in. It all counts. Your tracker will keep up with it for you. So get your music and get to stepping!

Our program is designed for persons with above normal BMI scores who are otherwise healthy.

Menu Ideas