THE 14 DAY HOLIDAY SHRED

FOOD PLAN

monday

tuesday
mixed berries smoothie

wednesday
2 slices wholemeal toast with marmite carrot sticks with salsa jacket potato with chilli con carne

thursday
portion of pineapple

friday
alpen with fruit carrot sticks with salsa homemade burger with salad

saturday

sunday
bowl of strawberries with yoghurt carrot sticks with salsa jacket potato with cheese (small amount) and coleslaw (3.5) yoghurt wholemeal pitta pizza with bbq chicken with cheese (small amount) and jalapeos portion of fruit

breakfast

bowl of grapes

bowl of grapes

snack

alpen light bar jacket potato with cheese, beans and salad carrot sticks with salsa grilled chicken with vegetables and savoury rice

apple

alpen light bar jacket potato with cheese, beans and salad carrot sticks with salsa homemade burger with slimming world chips

yoghurt

lunch

chicken and sweetcorn pasta

wholemeal cheese and marmite toastie

snack

mug shot

portion of fruit

yoghurt

carrot sticks with salsa

dinner

chilli con carne with rice

breaded cod (7) with potatoes and vegetables

quorn chicken style dippers (4) with grilled vegetables options (2.5) and raspberry milkshake

spaghetti bolognese

snack

alpen light bar

portion of fruit

smoothie ice lolly

alpen light bar

quark with options (2.5)

B items, A items, (syns)

monday

tuesday
mixed berries smoothie

wednesday
2 slices wholemeal toast with marmite carrot sticks with salsa jacket potato with quorn chilli con carne portion of fruit

thursday
portion of pineapple

friday
alpen with fruit carrot sticks with salsa pasta with tomato and basil sauce yoghurt quorn southern fried chicken style bites (4) with grilled vegetables options (2.5) and coconut milkshake

saturday

sunday
bowl of strawberries with yoghurt carrot sticks with salsa toasted ryvita with cheese and tabasco quark with options (2.5)

breakfast

bowl of grapes

bowl of grapes

snack

alpen light bar jacket potato with cheese, beans and salad carrot sticks with salsa

apple chicken and sweetcorn pasta mug shot

alpen light bar jacket potato with cheese, beans and salad carrot sticks with salsa

yoghurt wholemeal cheese and marmite toastie carrot sticks with salsa

lunch

snack

dinner

chicken kebab with cous cous and salad

wholemeal quorn burrito

sausages with potatoes and vegetables

bacon, egg, beans and slimming world chips

spaghetti bolognese

jacket potato with bolognese and salad

snack

alpen light bar

portion of fruit

smoothie ice lolly

alpen light bar

quark with options (2.5)

portion of fruit

B items, A items, (syns)

EXERCISE PLAN

at THE GYM
choose your own level
10:00 on a treadmill with a 10% incline 10:00 on an exercise bike 10:00 on an elliptical 5:00 on a rowing machine 20 x leg press 20 x leg extension 20 x seated leg curl 20 x hip adduction 20 x hip abduction 20 x calf press 20 x tricep extension 20 x lateral pulldown 20 x converging shoulder press 20 x diverging seated row 5:00 ON A ROWING MACHINE 10:00 ON AN ELIPTICAL 10:00 ON AN EXERCISE BIKE 10:00 ON A TREADMILL WIL A 10% INCLINE

out and about

nd a track or a beach front or somewhere close to you and walk/jog/run for an hour. try this twice a week, especially on non-gym days

AT HOME
warm up 8 x abdominal crunch 8 x abdominal crunch with knees 8 x crossover crunch (each side) abdominal stretch 8 x jack knife 8 x v ins 8 x bicycle crunch abdominal stretch 8 x russian twist 8 x reverse crunch 8 x russian twist with medicine ball 25 x oblique bend with weight (each side) plank for 30 seconds 8 x mountain climber (each side) 8 x donkey kick (each side) 8 x squat 8 x side leg lift (each side) leg stand for 8 counts (each side) 8 x skater stretch 8 x lunge (each side) 8 x standing jump 8 x amingo squat 8 x seated leg raise (each side) 8 x squat with front kick 8 x scissor kick (Each side) cool down