WHAT TO EAT
Sample Meal Planner for one day
LETS GET STARTED
BMI, or body mass index, is a way of checking if your weight is
good for your height. Your ideal BMI should be around 22.
For you to reach you preferred BMI you must loose 6kg but
don't worry our carefully selected meal planner and exercise
time table will help you do it in no timejust simply follow our
10 week course !
Diet Day 1
Food Calories per 100g Portion Size (g) Calories
Breakfast All Bran 100 50 50
Skimmed milk 47 20 9.4
N/A 0 50 0
Lunch Cheese sandwich 315 150 472.5
Fruit yoghurt 94 50 47
bannana 89 100 89
Tea
Grilled Chicken
Breast 195 300 585
white rice 129 100 129
frozen peas 77 50 38.5
Total Calories 1420.40
An Exercise Plan has been created from the activities you have
chosen, that fit around your life style and commitments..
YOUR EXERCISE PLAN
Personal Details
Name Warren Malpass
Date of Birth 02/03/1975 Age 39 Years
Gender Male
Weight (Kg) 77.00 Weight Band 82
Height (Cm) 170.0
Catagory Male Moderatley active 31 -50
Calories used in living 2400
Starting BMI 26.6 BMI Score Over weight
Activity Plan
Sunday Monday Tuesday Wednes Thurs- Friday Satur- Total
Chosen
Activity
Walking
3.0 mph,
moder-
ate
Cycling,
12-13.9
mph,
moder-
ate
Cycling,
12-13.9
mph,
moder-
ate
Cycling,
12-13.9
mph,
moder-
ate
Cycling,
12-13.9
mph,
moder-
ate
Cycling,
12-13.9
mph,
moder-
ate
Mow-
ing
lawn,
walk,
power
mower
Durac-
tion
(mins) 180 60 60 60 60 60 60 540
Calories
Used
696 232 232 232 232 232 232 2088
By following the meal planner (which consists of healthier options of the
foods you like) and sticking to the Exercise Plan (which fits in exercise
around your lifestyle) - you are more likely to stay on target and succeed!
See below a graph of how your weight and BMI should fall to reach your
target weight of 71kg and a BMI of
Get Up Get Moving will help you to achieve your goals, a healthy
weight and BMI and a good level of fitness.makes for a healthier
you!
0.00
10.00
20.00
30.00
40.00
50.00
60.00
70.00
80.00
1 2 3 4 5 6 7 8 9 10
Weight (kgs)
Week Number
Predicted BMI / Weight change
Weight this week
Updated BMI
GET UP GET MOVING
FITNESS REPORT
NAME: Warren Malpass
AGE: 39
BMI: 26.6
