Wellness Plan

Monday
Breakfast
1 serving Egg, whole, cooked, scrambled- 102 calories
3 medium sizes Pork, cured, bacon- 103 calories
1 Pancakes, plain, dry mix, complete, prepared- 149
calories
cup Aunt Jemima syrup- 210 calories
total calories: 564 calories

Snack
1 Orange- 62 calories
1 Twinkie- 150 calories
total calories: 212 calories

Lunch
1 Ham and cheese sandwich- 352 calories
total calories: 352 calories


Snack
1 oz Baked cheetos (cheese)- 130 calories
1 Brownie- 243 calories
total calories: 373 calories

Dinner
1 cup Salad, vegetable, tossed- 33 calories
2 tablespoons Ranch dressing- 148 calories
total calories: 181 calories

Liquid Intake
1 cup Orange juice- 112 calories
1 cup Water- 0 calories
1 serving Iced tea- 0 calories
8 fl oz Coca- cola- 95 calories
total calories: 207 calories

Daily calorie count =1,889
Tuesday
Breakfast-
1 Large Egg omelet - 93 Calories
Turkey Bacon (4 slices) - 70 calories
Total Intake: 163

Snack -
Fruit Yogurt - 230 Calories
Total Intake: 230

Lunch -
Tuna Salad - 480
Baked Cheetos - 200 Calories
Total Intake: 680


Total Daily Intake:1981

Snack -
Two cups of fruit salad: 216 Calories
Total Intake: 216

Dinner -
Oven Roasted Turkey Breast (6 ounces)- 150
one and a half cup of vegetable fried rice - 240
Total Intake: 390

Liquid Intake-
One cup of Orange Juice - 112 Calories
One cup of Arizona Green Tea- 0 Calories
8 oz of Sweet Tea - 190 Calories
Total Intake: 302

Wednesday
Breakfast-
Two buttered pancakes with syrup - 520 calories
Total Calorie Intake: 520

Snack-
Peanut butter Granola bar - 112 calories
Total Calorie Intake: 112

Lunch-
Grilled Chicken Salad - 265 calories
Lays Baked potato Chips (per package) - 160 calories
Total Calorie Intake: 425

Daily Intake: 1,926


Snack-
Grilled Cheese Sandwich - 291 calories
Total Calorie Intake: 291

Dinner-
2 grilled fish fillets- 246 Calories
2 servings of steamed broccoli- 70 Calories
Total Calorie Intake: 316

Liquid Intake
One cup of 2% non-fat milk - 122 Calories
One cup of Gatorade - 50 Calories
Water - 0 Calories
Arizona Southern Style Sweet Tea - 90 Calories
Total Calorie Intake: 262

Thursday
Breakfast
1 cup Oat Bran, Oatmeal - 231 calories
1 cup of whole fresh strawberries - 46 calories
1 Buttered Toast Wheat Bread - 210 calories
3 packets of splenda no calorie sweetener - 6 calories
total calories: 493 calories

snack
1 serving (15 crisps) Lay's Baked! Original Potato Crisps -
120 calories
total calories: 120 calories

Lunch
1 Subway Low-Fat, Turkey Breast Sub on Wheat Bread -
280 calories
1 serving (16 oz) SunChips Original Multigrain Snack - 140
calories
total calories: 420 calories


















snack
1 Pop-Tarts Frosted Strawberry Pastry - 200 calories
total calories: 200 calories

Dinner
1 Packet of Spaghetti, with Meat Sauce, frozen - 255
calories
1 serving Garlic Toast - 160 calories
3 oz. Marinara Dipping Sauce- 45 calories
total calories: 460 calories

Liquid Intake
1 cup Reduced-Fat Milk (2% fat)- 122 calories
1 eight 8oz glass of water - 0 calories
1 cup V8 V-Fusion Strawberry Banana Juice - 110 calories
1 cup of Diet Coke - 1 calories
total calories: 233 calories

Daily calorie count = 1926 calories

















Friday
Breakfast
2 slices of French Toast - 251 calories
1 ounce of Maple Syrup- 74 calories
1 scrambled egg - 80 calories
total calories: 405 calories

snack
1 oz Raw Pecans - 196 calories
total calories: 196 calories

Lunch
1 hotdog with ketchup - 315 calories
1.1 oz of fries - 101 calories
total calories: 416 calories

snack
Strawberry Yogurt Chewy Granola Bar - 140 calories
total calories: 140 calories













Dinner
1 (3 oz) Roasted Chicken Breast - 142 calories
1 serving of mashed potatoes - 120 calories
1 (9 oz) serving Creamy Broccoli & Cheese Soup - 160
calories
total calories: 422 calories

Liquid Intake
1 cup of Diet Dr. Pepper - 0 calories
1 cup of fresh orange juice - 112 calories
1 cup of coffee - 2 calories
1 cup sweet tea - 88 calories
1 pepsi soda can - 150 calories
total calories: 352 calories

Daily calorie count = 1931 calories








Saturday
Breakfast
2 Eggo Chocolate Chip Waffles- 210 calories
1 Plain Bagel, toasted- 69 calories
Salted Butter, one tablespoon- 102 calories
1 ounce of Maple Syrup- 74 calories
total calories: 577 calories

snack
1 Quaker S'mores Chewy Granola Bar- 100 calories
total calories: 100 calories

Lunch
3 cups of spinach- 21 calories
7 croutons- 8 calories
1 cup shredded,lettuce- 8 calories
3 plum tomatoes- 33 calories
1 cup elbow shaped,Plain Pasta, cooked- 221 calories
1 cup Marinara Pasta Sauce- 129 calories
total calories: 420
snack
1 Nutri-Grain Strawberry Cereal Bar- 120 calories
total calories: 120 calories
Dinner
2 slices 14" Pizza, Cheese Topping, Thin Crust- 383 calories
2 Breadsticks- 49 calories
3 oz. Marinara Dipping Sauce- 45 calories
total calories: 477 calories
Liquid Intake
1 cup Reduced-Fat Milk (2% fat)- 122 calories
eight 8oz. glasses of water daily- 0 calories
Classic Coca-Cola- 90 calories
AriZona Green Tea with Ginseng & Honey- 70 calories
total calories: 282

Daily calorie count = 1,976 calories

Sunday
Breakfast
1 cup Cheerios- 107 calories
1 cup Strawberries- 47 calories
1 tablespoon Sugar, granulated- 16 calories
total calories: 170 calories

Snacks
Medium Banana- 105 calories
3 oreo cookies- 480 calories
total calories: 585 calories

Lunch
I cup Macaroni and cheese- 340 calories
cup Broccoli, cooked, boiled, drained, without salt- 27
calories
total calories: 367 calories






Snack
1 Jell-o sugar free pudding- 60 calories
1 bar Chewy chocolate chip granola bar with 25% less
sugar- 100 calories
total calories: 160 calories

Dinner
1 cup Spaghetti, cooked, enriched, added salt- 220 calories
1 oz Parmesan, grated cheese- 90 calories
cup Tomato sauce- 20 calories
total calories: 330 calories

Liquid Intakes
1 cup Milk, lowfat, fluid, 1% milkfat- 102 calories
1 serving Fruit punch juice drink- 120 calories
8 fl oz Coca- cola- 95 calories
1 cup Water- 0 calories
total calories: 317 calories

Daily calorie count =1, 929 calories
Exercise Schedule
Monday- 20 minutes at the gym
Tuesday- 20 minutes of cycling
Wednesday- 20 minutes of cycling
Thursday- 30 minutes at the gym
Friday- 20 minutes of running
Saturday- 20 minutes at the gym
Sunday- 20 minutes yoga
Total 150 minutes
What does it mean to be healthy?

It means that you take care of your body physically
and mentally

You watch what you put into your body

If you stay healthy you wont get sick that often

Youll live longer as well
Does your group feel that certain
factors play a role in being healthy?
Yes
Stress
high blood pressure which can create a heart attacks or strokes.
It can also be overwhelming and drive you to a mental breakdown.

Time management
If youre are always tight on time and always rushing to get things
done, you can overwork your body and it breaks down because it
needs rest.
When it breaks down you are at risk to get sick more often.
Sources
www.calorieking.com/
http://www.medicalnewstoday.com/articles/150999.php
http://www.helpguide.org/mental/stress_signs.htm
http://caloriecount.about.com/