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Advanced Surgery of Indiana
"Be Healthy And Live Better From The Inside Out!!!
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