Hello Healthy

Day 1: Breakfast

Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.

Day 1: Lunch

Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.

Day 1: Dinner

Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy 1 fat-free pudding cup for dessert.

Day 2: Breakfast

Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk into a smoothie. Grab 1 or 2 hard-boiled eggs on your way out the door.

Day 2: Lunch

Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a 100% whole-grain pita and 1 cup of grapes.

Day 2: Dinner

Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato (as desired).

Day 3: Breakfast

In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon.

Day 3: Lunch

To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana.

Day 3: Dinner

Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

Day 4: Breakfast

Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on high. Serve with 2/3 cup plain, unsweetened Greek yogurt sprinkled with 1 tablespoon slivered almonds.

Day 4: Lunch

Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.

Day 4: Dinner

Serve 3 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon each of rice vinegar and olive oil. Add spices, herbs, and seasoning as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.

Day 5: Breakfast

Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces plain, unsweetened Greek yogurt in a bowl.

Day 5: Lunch

Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on high. Serve with 1/2 cup low-fat cottage cheese topped with 2 clementines and cucumber spears.

Day 5: Dinner

Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with 1 tablespoon of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert (100 to 150 calories).

Day 6: Breakfast

Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.

Day 6: Lunch

Make a tuna pita with 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, cucumber, and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.

Day 6: Dinner

Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added black or navy beans. Heat through. Eat with 3 cups spinach sauteed with garlic in 1 tablespoon olive oil.

Day 7: Breakfast

Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg. Serve with 1 grapefruit.

Day 7: Lunch

Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup mandarin orange sections, chopped red bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon vinegar. Serve over salad greens. Serve with 1 100% stone ground corn tortilla and a piece of fruit.

Day 7: Dinner

Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon butter; 1 cup steamed zucchini; and 1 1/2 cup berries.

Sources

This indoor cardio workout takes less than 30 minutes to complete to give you long-lasting fitness and strength benefits. It teaches you 6 of the best cardio exercises you can do at home with zero equipment required. This quick workout is so effective, it is easy to fit it into your day and will yield amazing results. The perfect combination ofstrength and cardio to tone and tighten.

30 Minute Indoor Cardio Workout

Jumping Jacks
Crunches
Squats
Jump Lunges
Push ups
Burpees
Crunches

Keep reading for a step by step guide with pictures and descriptions of each of these exercises.

If you’re anything like me, you’re usually pretty strapped for time.

Between work life, home life, community happenings, social life, etc – sometimes fitting in a workout can feel like “one more thing”.

Here’s the thing – workouts don’t have to be super long and require a huge chunk of time out of your day to be effective.

In fact, they don’t even require any equipment to yield amazing results and help you in your fitness progression.

Today’s workout is actually one of my favorites. I’ve got 6 of the best bodyweight exercises you can do at home with zero equipment required.

You should be able to knock this one out in 30 minutes or less, so it’s convenient to get in, get it done, and get on with your day.

Try it out and let me know what you think of it.

Here are some other quick workouts to make sure you fit in exercise in your busy schedule:

Get in some intense cardio with 10 Minute At Home HIIT Workout.

Check out the 20 Minute Fat-Blast Cardio Workout.

Don’t forget the abs with a 10 Minute Shredded Ab Routine.

WHICH CARDIO BURNS THE MOST FAT?

I’ve got dozens of at home cardio workouts on my site – all are effective at burning fat. Mix it up and try something new. Check them out here.

WHAT CARDIO CAN YOU DO AT HOME?

Click the link above to see dozens of great workouts that can be done in the comfort of your living room.

IS WALKING A GOOD CARDIO WORKOUT?

Walking is a great cardio workout. Anything that gets your heart rate up and keeps it there for an extended period of time is a great cardio workout.

IS CARDIO THE BEST WAY TO LOSE BELLY FAT?

Cardio, combined with consistent strength training and regular core exercise are great ways to HELP you lose belly fat; but it’s really only one half of the answer. Eating cleanconsistently is the most important when it comes to losing weight. Read more about that right here: How to Lose Weight – The One Secret You Need to Drop Pounds Now.

Warm up
First thing’s first – we need to get the blood flowing.

Take a few laps up and down the stairs; some high-knees marching in place and some arm circles are also good.

If you’ve got about 3 minutes I have a really great warm up YouTube video for this exact purpose. It includes simple exercises that are going to get blood flowing to all your major muscle groups and prep them for the moves we’ll be doing in this workout.

Push play on the video below for the warm up; otherwise scroll down a little further for the 30-minute Indoor Cardio burner.

The Workout

We’re going to be doing alternating sets of jumping jacks and cardio/strength moves in a “countdown” format.

You’ll perform each exercise according to the numbers I have indicated below; we’restarting high and finishing low on this one.

It may look simple on the surface, but I promise you’re going to be feeling this one. Give it a try.

Grab your towel and water bottle and hit play on the video below.

You can also keep scrolling for descriptions and pictures of each of the exercises.

Here’s a graphic representation of the sets and reps of the exercises performed in this video with descriptions below.

Jumping Jacks

Start with your feet together and your arms relaxed.
Jump and separate your feet while bringing your arms up overhead.
Jump again and return your feet and arms to the starting position.

Crunches

Lay down on your back with knees bent and feet flat on the floor.
Engage your core and lift shoulder blades off the floor while stretching your hands toward your knees.
Lower back down and repeat.

Squats

Stand with legs hip-width distance apart. Keep hands in front of you or on your hips.
With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
Lower until your thighs are parallel with the floor.
Straighten and stand up.

Jump Lunges

Step forward on one leg and drop your weight straight down toward the floor, keeping your knee just above the toe.
Leap and alternate legs quickly in a jumping motion.

Push ups

Come to the ground in push up position- place palms and toes on the floor, with arms straight.
Keep back neutral and flat.
Drop chest until it comes close to touching the ground.
Raise back up into starting position.

Burpees

Start in a standing position
Quickly drop down and touch the floor with your hands just beside your feet.
Jump your feet straight back behind you.
(Optional – do a push up at this point)
Jump your feet back up towards your hands, return to the starting position, and jump 6 inches off the floor with hands raised high.

Sources

If you're looking for a diet to help you lose weight, burn fat, improve your health, there is a perfect diet called keto.

Keto short for ketogenic diet is a high-fat, low-carb meal plan that drives the body into ketosis.

It's a natural metabolic state where the body uses fat as its primary source of fuel instead of glucose.

Ketosis is the main purpose of the ketogenic diet.

In ketosis, your body becomes incredibly effective at burning fat.

And the more stored fat is used as a fuel, more fat and weight you'll lose.

It may sound unconventional to eat a high-fat diet to burn fat and lose weight.

But the diet is in fact well studied and proven.

Over 20 studies show that the keto diet can help you lose weight and improve your health and fitness (1).

But getting to this state of ketosis requires you to follow a keto diet meal.

A keto diet meal plan is what enables your body to enter ketosis

It focuses on limiting carbohydrates intakes and upping fat, and some protein.

Keto Diet Food List

It'll be a handy guide for food shopping for the meals.

The following keto foods are part of this 7-day meal plan.

Protein:

Grass-fed beef (organic preferred, eggs).
Fish and seafood (salmon, shrimps )
Dark meat chicken (organic preferred).
Bacon
Beef (organic preferred)
Tuna

Even though 75% of calories come from fat on the keto diet, you still need protein. Just make sure you consume them in moderation.

Oil and Fats:

Avocado oil
Coconut oil
Olive oil
Ghee butter
Butter
Heavy cream
Full-fat Greek yogurt
Cheese

Fruits and Veggies:

Avocado
Leafy greens (kale, spinach, bell pepper broccoli, lettuce, and arugula)
Celery
Asparagus
Cauliflower
Blackberries
Cilantro
Tomatoes
Bell peppers
Mushroom
Zucchini
Watercress

Nuts and Seeds:

Walnuts
Almonds
pecans
Brazil nuts
Macadamias
Hazelnuts
Almonds
pistachios
Pine nuts
cashews
Flax seeds
Chia seeds
Nut butter
Coconut chips

Dairy Products:

Cheddar cheese
Feta cheese
Other cheese of your choice

Beverages:

Water
Almond milk
Bone Broth
Plain tea
Black coffee

This is not a comprehensive keto diet food list. It just covers the foods in this 7-day meal plan.

7-Day Keto Diet Menu Sample

Here's your 7-Day sample Keto Diet meal plan for weight loss. The key is to stay high-fat, low-carb, with a moderate amount of protein.

Day 1:

Breakfast: Scrambled egg lettuce wrap with avocado and cilantro
Snack: Nuts Lunch: kale salad with grilled chicken with olive oil dressing.
Snack: bell pepper with guacamole
Dinner: Steak with cauliflower rice

Day 2:

Breakfast: Baked egg in an avocado cup
Snack: Macadamia nuts
Lunch: Tuna salad with a side of green salad
Snack: Sliced cheese or cold cut turkey roll-ups
Dinner: Chinese Beef and broccoli

Day 3:

Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts
Snack: Turkey jerky (look for no added sugar type)
Lunch: Cauliflower fried rice
Snack: Sliced cheese
Dinner: Roast beef with sautéed mushroom and zucchini

Day 4:

Breakfast: Blackberry protein shake with kale and almond butter
Snack: Zucchini parmesan chips
Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Bacon deviled eggs
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5:

Breakfast: Fried eggs with bacon and a side of greens.
Snack: 1/2 cup coconut chips
Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad.
Snack: Celery sticks dipped in almond butter.
Dinner: Meatloaf on a bed of watercress salad

Day 6:

Breakfast: Feta cheese and spinach omelet.
Snack: Bacon wrapped asparagus.
Lunch: Chicken wings with celery sticks.
Snack: Cocoa Coconut milk smoothie
Dinner: Grilled chicken with bell peppers and tomatoes

Day 7:

Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds
Snack: Cheese crisp
Lunch: Chicken salad wraps
Snack: Peanut butter fat bombs
Dinner: Grilled salmon with a side of cauliflower rice

Final Thoughts

The keto or ketogenic diet is great for people who are looking to lose weight and improve their health.

This sample 7-day keto diet plan is a great way to see if the diet is right for you.

But, as with any diet, you should always check with your doctor first before starting.

If you're looking to burn fat, it's important that you incorporate some form of exercise with the diet.

In the comment below, let us know if you have any questions.

Good luck!

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