Dr. Mimms 28 Day Challenge Week 1

Day 1

Exercise

Beginner: Walk Briskly 60 minutes Daily

Non Beginner: Elliptical 30 min, Chest and Tri 30 min

Breakfast: Whole Grain Raisin Bread, 1/2 Apple, 2 Tblspns Peanut butter

Lunch: Meal Replacement Shake

Snack: Celery, Carrots & Red Bell Peppers

Dinner: chicken Baked Wings (4)/legs (2) with broccoli

Day 2

Exercise

Beginner: Walk Briskly 60 minutes Daily

Non Beginner: Elliptical 30 min, Back and Bi 30 min

Breakfast: Oatmeal (4 oz) and blue berries & Strawberries (4 oz)

Lunch: chicken Baked Wings (4)/legs (2) with broccoli

Snack: Premier Protein Shake

Dinner: Salmon (4 oz), Spinach (4 oz)

Day 3

Exercise

Beginner: Walk Briskly 60 minutes Daily

Non Beginner: Elliptical 30 min, Legs 30 min

Breakfast: 3 scrmbled eggs with spinach and red peppers, 2 slices whole grain toast

Lunch: Meal Replacement Shake

Snack: Celery, Carrots & Red Bell Peppers

Dinner: Lasagna 4oz, green beans 4 oz

Day 4

Exercise

Beginner: Walk Briskly 60 minutes Daily

Non Beginner: Elliptical 30 min, Shoulders 30 min

Breakfast: Whole Grain Raisin Bread, 1/2 Apple, 2 Tblspns Peanut butter

Lunch: Lasagna 4oz, green beans 4 oz

Snack: Premier Protein shake

Dinner: chicken Baked Wings (4)/legs (2) with broccoli

Day 5

Exercise

Beginner: Walk Briskly 60 minutes Daily

Non Beginner: Elliptical 30 min, Abs 30 min

Breakfast: Whole Grain Cereal with premier shake

Lunch: Meal Replacement Shake

Snack: Celery, Carrots & Red Bell Peppers

Dinner: Salmon (4 oz), Spinach (4 oz)

Day 6

Exercise

Beginner: Walk Briskly 60 minutes Daily

Non Beginner: Elliptical 60 min

Breakfast: Oatmeal (4 oz) and blue berries & Strawberries (4 oz), Two patties of Turkey sausage, or bacon (4)

Lunch: Salmon Cake, sweet potato, broccoli

Snack: Premier protein shake

Dinner: Lasagna 4oz, green beans 4 oz

Day 7

Exercise

Beginner: none

Non Beginner: none

Breakfast: 3 scrmbled eggs with spinach and red peppers, 2 slices whole grain toast, Two patties of Turkey sausage, or bacon (4)

Lunch: Meal Replacement Shake

Snack: Celery, Carrots & Red Bell Peppers

Dinner: chicken Baked Wings (4)/legs (2) with broccoli

© Updated 2018 by Advanced Surgery of Indiana. All rights reserved.

To Schedule An Appointment

Call 317.598.0094

ext 202​