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• Exercise: How Much Do I Need?
• Target Heart Rate: What To Know
• Calories: How Many Should I Eat?
• Understanding BMI & Body Fat

• 1,200 Calorie Meal Plan
• 1,400 Calorie Meal Plan
• 1,300 Calorie Meal Plan
• 1,500 Calorie Meal Plan
• 1,700 Calorie Meal Plan
• 1,600 Calorie Meal Plan
• 1,800 Calorie Meal Plan
• 1,900 Calorie Meal Plan
• 2,000 Calorie Meal Plan
• 2,100 Calorie Meal Plan
• 2,200 Calorie Meal Plan
• 2,300 Calorie Meal Plan
• 2,400 Calorie Meal Plan
• Meal Plan Portion Info
• What's A Cheat?

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  GRAINS

• 1 slice whole grain bread
• 1/2 bagel
• 1 cup whole grain cereal
• 1/2 cup cooked rice, pasta
• 1 oz dry rice, pasta

  VEGETABLES

• 2 cups raw, leafy vegetables
• 1/2 cup cooked vegetables
• 6 oz vegetable juice

  FRUITS

• 1 medium piece of fruit
• 6 oz fruit juice
• 1/2 cup raw fruit
• 1/2 cup cooked fruit
• 1/4 cup dried fruit

  LEAN MEAT / BEANS

• 1 ounce lean meat, fish, poultry
• 1 egg
• 1/4 cup cooked beans
• 1 ounce tofu

  Non-fat DAIRY

• 8 ounces non-fat/1% milk
• 1 cup non-fat yogurt
• 1.5 oz natural low-fat cheese
• 2 oz processed low-fat cheese

  SEEDS / NUTS

• 1 tablespoon peanut butter
• 1.5 oz nuts
• 1/2 oz seeds

  SOFT OILS

• 1 teaspoon soft margarine
• 1 tablepsoon low-fat mayo
• 2 tablespoon light salad dressing
• 1 teaspoon vegetable oil

  SWEETS & CHEATS

• 100 cals of added sugars, fats
• 1 tablespoon butter
• 2 tablepsoon syrup
• 2 tablespoon jelly
• 8 ounces sugary soda
• small candy bar