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Lesson 2.2: Week 2 Eating and Exercise plan

Eating and Exercise Plan

This is your eating and exercise plan for week 2.

Day 1

EATING

	Breakfast Eggs, Avocado and Rye
	Lunch Quick Tuna Salad
	Dinner Fried Cauliflower Rice with Pork

EXERCISE

Beginner:	Walk/jog/or exercise machine 15 minutes (50% of MaxHR)
Intermediate:	Jog/Exercise machine/bike or swim 25 minutes medium to high intensity (60% – 70% of MaxHR).
Advanced:	Jog/Exercise machine/bike or swim 30 minutes medium to high intensity (>80% of MaxHR).
please do stretches as per video before starting

Day 2

EATING

	Breakfast Zucchini, Ham and Chive Pikelets
	Lunch Leftovers: Fried Cauliflower Rice with Pork (or chicken or tofu)
	Dinner Poached Salmon with Asparagus

EXERCISE

Beginner:	Walk/jog/or exercise machine 20 minutes (50% of MaxHR)
Intermediate:	Jog/Exercise machine/bike or swim 25 minutes medium to high intensity (60% – 70% of MaxHR). Please choose a different activity to Day 1
Advanced:	Jog/Exercise machine/bike or swim 20 minutes medium (>80% of MaxHR). Please choose a different activity to Day 1
please do stretches as per video before starting

Day 3

EATING

	Breakfast 2 boiled eggs
	Lunch Mushroom and Capsicum and Walnut Salad
	Dinner Soy Sauce Chicken Stir Fry

EXERCISE

Beginner:	Walk/jog/or machine 20 minutes (50% of MaxHR). Please choose a different activity to Day 2
Intermediate:	Jog/Exercise machine/bike or swim 25 minutes medium to high intensity (60% – 70% of MaxHR). Please choose a different activity to Day 2
Advanced:	Jog/Exercise machine/bike or swim 20 minutes high intensity (>80% of MaxHR). Please choose a different activity to Day 2.
please do stretches as per video before starting

Day 4

EATING

	Breakfast 1/2 cup Greek Yogurt, with 1/4 cup blueberries and 1/4 cup raspberries or strawberries
	Lunch Leftovers: Soy Sauce Chicken Stir Fry
	Dinner Zesty Roast Beef

EXERCISE

Rest Day. Do a mindful walk in your lunch break today.

Day 5

EATING

	Breakfast Oats with Blueberry and Walnuts
	Lunch Greek Salad with Beef (leftovers from last night’s dinner)
	Dinner Sesame Tofu Salad

EXERCISE

Beginner:	Walk/jog/or exercise machine 20 minutes (50% of MaxHR)
Intermediate:	Jog/Exercise machine/bike or swim 25 minutes medium to high intensity (60% – 70% of MaxHR).
Advanced:	Jog/Exercise machine/bike or swim 25 minutes high intensity (>80% of MaxHR). Please choose a different activity to Day 4.
please do stretches as per video before starting

Day 6

EATING

	Breakfast Ham Omelette
	Lunch Brown Rice Salad with Smoked Salmon
	Dinner Middle Eastern Salad with Yogurt

EXERCISE

Beginner:	Walk/jog/or exercise machine 20 minutes (50% of MaxHR)
Intermediate:	Jog/Exercise machine/bike or swim 25 minutes medium to high intensity (60% – 70% of MaxHR). Please choose a different activity to Day 5
Advanced:	Jog/Exercise machine/bike or swim 25 minutes high intensity (>80% of MaxHR). Please choose a different activity to Day 5.
please do stretches as per video before starting

Day 7

EATING

	Breakfast Smoked Salmon, cucumber slices on 2 pieces of rye bread
	Lunch Middle Eastern Salad with Yogurt (leftovers from dinner)
	Dinner Seafood Marinara Bisque

EXERCISE

Beginner:	Walk/jog/or exercise machine 20 minutes (50% of MaxHR)
Intermediate:	Jog/Exercise machine/bike or swim 25 minutes medium to high intensity (60% – 70% of MaxHR). Please choose a different activity to Day 6
Advanced:	Jog/Exercise machine/bike or swim 30 minutes high intensity (>80% of MaxHR). Please choose a different activity to Day 6
please do stretches as per video before starting

Snack List

You may choose a snack from this list either for morning tea or afternoon tea

1/2 punnet berries

3 pieces of shaved ham

1/2 avocado

1 small can of tuna

2-3 pieces of roasted chicken

small tub Greek yogurt