Diet and Exercise Plan Information 2022

Running head: DIET AND EXERCISE PLAN
DIET AND EXERCISE PLAN
Name of the Student:
Name of the University:
Author note:

1DIET AND EXERCISE PLAN
Part A: Customized Diet and Workout Plan
Table 1: Client Details
Gender Female
Age 24 years
Height Not Specified
Weight Not Specified, but diagnosed by doctor as
overweight for age.
Body Type (as per information given by the
client)
Possesses both endomorphic and mesomorphic
qualities due to abdominal fat as well due to
being energetic, active and muscular in arm,
leg and chest areas.
Body Goals  To reduce abdominal fat
 To achieve and obtain a normal or
health weight
 To tone and maintain muscles in arm,
leg, chest and abdominal regions
Diet Goals  To achieve proper meal intakes
throughout the day (especially
breakfast)
 To consume all foods from all food
groups especially fruits and vegetables
 To consume adequate quantities of all
nutrients
 To cut down on sugary beverage
consumption
 To adhere to a meal plan which aligns
to busy work and home schedule
Exercise Goals  To reduce abdominal fat
 To maintain muscle tone in abdominal,
leg, arm and chest regions using home
based, convenient exercise.
Table 2: Daily Meal Ideas
Client information: Client hardly has time to eat proper meals like breakfast. She also
needs to enhance her nutrient intake and inclusion of all food groups in the diet.
Key principles:

2DIET AND EXERCISE PLAN
 High fiber foods to enhance satiety
 Small and frequent meals to regulate metabolism
 Low to moderate fat diet to reduce abdominal fat (lean or vegetable proteins, green leafy
vegetables instead of starchy vegetables, whole grains instead of refined grains,
unsaturated fats instead of saturated fat sources)
Early
Morning
snack at
4am
Meal
1(Breakfast)
Meal 2
(Snack)
Meal 3
(Lunch)
Meal 4
(Snack)
Meal 5
(Dinner)
Nut and fruit
trail mix 1
(Roasted
almonds and
raisins): One
Handful
Nut and fruit
trail mix 2
(Roasted
walnuts and
gojiberries):
One handful
1 cup low fat
yoghurt with
blueberries and
strawberries
2 whole
wheat/multigrain
toasts with 1 tsp
peanut butter
Overnight oats
with fruits of
choice (apples,
pears, plums,
apricots)
Quinoa, baby
Spinach and
boiled egg salad
with olive oil,
lemon dressing :
1 small bowl
Handful of
dried dates
Grilled
carrot sticks
Baked kale
and sweet
potato chips
Whole
wheat
crackers
with
avocado
Chicken and
vegetable
brown rice
bowl: 1
small bowl
1 bowl
toasted,
Cranberry
and Apple
salad with
boiled eggs
Steamed rice
(preferably
brown) with
sweet and
sour chicken
1 plate
Vegetable
aglio-olio or
pesto pasta
Roasted
chickpeas: 1
small bowl
Cinnamon,
oat and
apple/banana
smoothie: 1
glass
Chia seed and
yoghurt
pudding with
nuts and
fruits of
choice: 1
small bowl
Chicken and
broccoli
tortilla roll: 1
big roll cut
into two
Whole wheat
pasta cooked
with chicken
(boneless,
skinless) and
vegetables: 1
large cup
Whole wheat
sandwich with a
filling of
crumbled feta,
steamed salmon
and lettuce: 1
sandwich cut
into 4 pieces
1 bowl Chicken
and vegetable
soup with 2
whole wheat
toast
Chicken and
vegetable
coleslaw
sandwich

3DIET AND EXERCISE PLAN
Table 3: Four Week Diet Plan
Snack at 4am before going to work: Nut and fruit trail mix 1 (Roasted almonds and raisins): One Handful
OR
Nut and fruit trail mix 2 (Roasted walnuts and gojiberries): One handful
Weeks Monday Tuesday Wednesda
y
Thursda
y
Friday Saturda
y
Sunday
Week
1
Meal 1: 1
cup low
fat yoghurt
with
blueberries
and
strawberri
es
Meal 2:
Handful of
dried dates
Meal 3:
Chicken
and
vegetable
brown rice
bowl: 1
small bowl
Meal 4:
Roasted
chickpeas:
1 small
bowl
Meal 5:
Whole
wheat
pasta
cooked
with
chicken
(boneless,
skinless)
and
vegetables
Meal 1: 2
whole
wheat/multigra
in toasts with 1
tsp peanut
butter
Meal 2:
Grilled carrot
sticks
Meal 3: 1 bowl
toasted,
Cranberry and
Apple salad
with boiled
eggs
Meal 4:
Cinnamon, oat
and
apple/banana
smoothie: 1
glass
Meal 5: Whole
wheat
sandwich with
a filling of
crumbled feta,
steamed
salmon and
lettuce: 1
sandwich cut
into 4 pieces
Meal 1:
Overnight
oats with
fruits of
choice
(apples,
pears,
plums,
apricots)
Meal 2:
Whole
wheat
crackers
with
avocado
Meal 3:
Steamed
rice
(preferably
brown)
with sweet
and sour
chicken
Meal 4:
Chia seed
and
yoghurt
pudding
with nuts
and fruits
of choice:
1 small
bowl
Meal 5:
Meal 1:
Quinoa,
baby
Spinach
and
boiled
egg salad
with
olive oil,
lemon
dressing
: 1 small
bowl
Meal 2:
Whole
wheat
crackers
with
avocado
Meal 3:
1 plate
Vegetabl
e aglio-
olio or
pesto
pasta
Meal 4:
Chicken
and
broccoli
tortilla
roll: 1
big roll
cut into
two
Meal 1: 2
whole
wheat/multigra
in toasts with 1
tsp peanut
butter
Meal 2: Baked
kale and sweet
potato chips
Meal 3:
Chicken and
vegetable
brown rice
bowl: 1 small
bowl
Meal 4:
Roasted
chickpeas: 1
small bowl
Meal 5: Whole
wheat pasta
cooked with
chicken
(boneless,
skinless) and
vegetables: 1
large cup
Meal 1:
Quinoa,
baby
Spinach
and
boiled
egg
salad
with
olive oil,
lemon
dressing
: 1 small
bowl
Meal 2:
Handful
of dried
dates
Meal 3:
1 bowl
toasted,
Cranberr
y and
Apple
salad
with
boiled
eggs
Meal 4:
Chicken
and
broccoli
tortilla
roll: 1
Meal 1: 1
cup low fat
yoghurt
with
blueberries
and
strawberrie
s
Meal 2:
Whole
wheat
crackers
with
avocado
Meal 3: 1
plate
Vegetable
aglio-olio
or pesto
pasta
Meal 4:
Cinnamon,
oat and
apple/banan
a smoothie:
1 glass
Meal 5: 1
bowl
Chicken
and
vegetable
soup with 2
whole