TO MAKE HEALTHY EXERCISE, eating, skin care, and sleep habits part of your life requires organization and efficiency. For example, below is a week in the lives of four different people. One hasn’t committed to much physical activity (Pre–Level I) and is eating 1,500 calories; the others are a Level I exerciser eating 1,700 calories; a Level II exerciser eating 2,000 calories; and a Level III exerciser eating 2,500 calories.
Note: In many cases, breakfast is listed after exercise. If you find you get too hungry during your workout, have half of your breakfast before you exercise.
This schedule isn’t difficult to follow and leaves plenty of room for more exercise, should you decide to step up your physical activity.
7:00 A.M.
Wake up
7:15 A.M.
Physical activity: Stretches and core strengtheners
Skin care: Cleanse, nourish, sunscreen
7:45 A.M.
Breakfast: Yogurt Pomegranate Parfait; English muffin with Bestlife spread
12:30 P.M.
Lunch: Couscous Peach Salad; Quick Roasted Kale
3:00 P.M.
Snack: Grape, Cardamom, and Yogurt Parfait
6:30 P.M.
Dinner: Creamy Mac and No Cheese; Tomato Salad; Steamed Broccoli with Garlic
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
7:00 A.M.
Wake up
7:15 A.M.
Physical activity: Stretches and core strengtheners
7:30 A.M.
Skin care: Cleanse, nourish, sunscreen
Breakfast: Tofu Scramble; mango and blackberries
12:30 P.M.
Lunch: Open Face Almond Butter Sandwich; Celery Salad
3:00 P.M.
Snack: Green tea with soy milk
6:30 P.M.
Dinner: Salmon Salad with Avocado, Hijiki, Cucumber, and Mushrooms; black rice; grapefruit and raspberries
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
7:00 A.M.
Wake up
7:15 A.M.
Physical activity: Stretches and core strengtheners
7:30 A.M.
Skin care: Cleanse, nourish, sunscreen
7:45 A.M.
Breakfast: Egg White and Spinach Omelet; Wasa multigrain crispbread; blackberries and honey; skim milk
Lunch: Portobello Sandwich; plum salad with pistachios; baby carrots and tahini
3:00 P.M.
Snack: Chocolate Ginger Latte
6:30 P.M.
Dinner: Tofu Vegetable Soup with Kombu; Whole Grain Thin Spaghetti with Peanut Sauce; orange
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
7:00 A.M.
Wake up
7:15 A.M.
Physical activity: Stretches and core strengtheners
7:30 A.M.
Skin care: Cleanse, nourish, sunscreen
7:45 A.M.
Breakfast: Whole Grain Cream of Wheat; skim milk
Lunch: Sesame Shrimp Salad with Napa Cabbage and Bean Sprouts; blueberries and nonfat plain yogurt
3:00 P.M.
Snack: Grape, Cinnamon, and Yogurt Parfait
6:30 P.M.
Dinner: Veggie Chili; Polenta
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
7:00 A.M.
Wake up
7:15 A.M.
Physical activity: Stretches and core strengtheners
7:30 A.M.
Skin care: Cleanse, nourish, sunscreen
7:45 A.M.
Breakfast: Oatmeal with soy milk, strawberries, and slivered almonds
12:30 P.M.
Lunch: Tempeh, Lettuce, and Tomato Sandwich
Snack: Cucumber with Ricotta Dip
6:30 P.M.
Dinner: Poached Chicken Curry; brown rice
10:45 P.M.
Skin care: Polish, cleanse, nourish
12:00 A.M.
Sleep
8:00 A.M.
Wake up
8:15 A.M.
Physical activity:
Stretches and core strengtheners
20-minute walk
9:00 A.M.
Skin care: Cleanse, nourish, sunscreen
9:15 A.M.
Breakfast: Whole grain flake cereal, sunflower seeds, blackberries, and soy milk
1:00 P.M.
Lunch: Tuna Salad; strawberries; Wasa multigrain crispbread
Snack: Mango Smoothie
7:30 P.M.
Dinner: Pork Loin with Turnips, Apples, and Onions; barley and arugula
11:45 P.M.
Skin care: Polish, cleanse, nourish
12:00 A.M.
Sleep
8:00 A.M.
Wake up
8:15 A.M.
Physical activity:
Stretches and core strengtheners
20-minute walk
9:00 A.M.
Skin care: Cleanse, nourish, sunscreen
9:15 A.M.
Breakfast: Blueberry Oatmeal Pancakes; calcium-fortified orange juice
1:00 P.M.
Lunch: Black Bean Salad; Garlic Toast; orange
Snack: Carrots with Spiced Yogurt Dip
6:30 P.M.
Dinner: Baked Penne Pasta with Shrimp; Arugula and Fennel Salad
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
This is the perfect schedule for anyone with a busy week. You can get most of your cardio in on the weekends.
6:00 A.M.
Wake up
6:15 A.M.
Physical activity:
Stretches and core strengtheners
Strength training
6:45 A.M.
Skin care: Cleanse, nourish, sunscreen
Breakfast: Acai Almond Butter Smoothie with whole grain cereal
12:30 P.M.
Lunch: Sardine Salad; whole wheat roll with olive oil; grapes and figs
1:00 P.M.
Physical activity: 20-minute walk
3:00 P.M.
Snack: Fresh Mint Tea with honey
6:30 P.M.
Dinner: Baked Eggplant with Ground Turkey; cracked wheat; baby spinach; cantaloupe
Treat: Graham Cracker with Banana and Walnuts
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
6:15 A.M.
Physical activity: Stretches and core strengtheners
Skin care: Cleanse, nourish, sunscreen
7:00 A.M.
Breakfast: Muesli with skim milk, blackberries, and almonds
12:30 P.M.
Lunch: Chicken, Grapefruit, and Arugula Salad; two Wasa multigrain crispbreads with Bestlife spread
1:00 P.M.
Physical activity: 20-minute walk
3:00 P.M.
Snack: Pomegranate Freeze
6:30 P.M.
Dinner: Poached Trout with Tomato and Basil; Spicy Farro with Mint and Parsley; strawberries
Treat: Zucchini Olive Oil Cake
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
Physical activity:
Stretches and core strengtheners
Strength training
6:45 A.M.
Skin care: Cleanse, nourish, sunscreen
7:00 A.M.
Breakfast: Shredded wheat with flaxseed, walnuts, strawberries, and soy milk
12:30 P.M.
Lunch: Edamame Dip; brown rice cakes; Cabbage Salad; honeydew melon
3:00 P.M.
Snack: Acai Popsicle
6:30 P.M.
Dinner: Braised Chicken Legs in Red Wine with Lentils, Fennel, and Kale; mixed greens with mushrooms and olive oil–lemon dressing; blueberries
Treat: Air-popped popcorn
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
Physical activity: Stretches and core strengtheners
6:30 A.M.
Skin care: Cleanse, nourish, sunscreen
7:00 A.M.
Breakfast: Irish oatmeal with dried apricots, almonds, and skim milk
12:30 P.M.
Lunch: Salmon and avocado sushi roll; pineapple and walnuts
1:00 P.M.
Physical activity: 20-minute walk
3:00 P.M.
Snack: Nonfat yogurt with raspberries, cashews, and graham cracker
6:30 P.M.
Dinner: Slow Cooked Lamb with Tomato, Cauliflower, and Chard; Whole Grain Crostini; orange
Treat: Banana with dark chocolate chips and pine nuts
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
Physical activity:
Stretches and core strengtheners
Strength training
6:45 A.M.
Skin care: Cleanse, nourish, sunscreen
7:00 A.M.
Breakfast: Blackberry Smoothie
12:30 P.M.
Lunch: Lentil soup with Parmesan cheese and baby spinach; Wasa multigrain crispbread; grapefruit and pistachios
1:00 P.M.
Physical activity: 20-minute walk
3:00 P.M.
Snack: Acai Popsicle
6:30 P.M.
Dinner: Spiced Cod; Cracked Wheat Salad
Treat: Pretzels, Golden Raisins, and Dark Chocolate Trail Mix
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
7:00 A.M.
Wake up
7:15 A.M.
Physical activity:
Stretches and core strengtheners
1-hour walk
8:30 A.M.
Skin care: Cleanse, nourish, sunscreen
8:45 A.M.
Breakfast: Yogurt Parfait
1:00 P.M.
Lunch: Cannellini Bean Spread on Whole Grain Pita; Arugula Salad; honeydew melon
3:00 P.M.
Physical activity: Tennis
4:00 P.M.
Snack: Strawberry Milk
7:30 P.M.
Dinner: Sweet Potato and Turkey Shepherd’s Pie; Coleslaw with Mustard Vinaigrette; whole wheat roll with olive oil; raspberries
Treat: Baked Apple
10:45 P.M.
Skin care: Polish, cleanse, nourish
Sleep
7:00 A.M.
Wake up
7:15 A.M.
Physical activity:
Stretches and core strengtheners
1-hour walk
8:30 A.M.
Skin care: Cleanse, nourish, sunscreen
8:45 A.M.
Breakfast: Banana Spice Smoothie; Wasa multigrain crispbread and peanut butter
1:00 P.M.
Lunch: Goat Cheese Sandwich; Citrus Salad
3:00 P.M.
Snack: Cucumber with Yogurt Dip
6:30 P.M.
Dinner: Trout Gumbo; Mixed Baby Green Salad; raspberries
Treat: Dark chocolate sorbet
9:45 P.M.
Skin care: Polish, cleanse, nourish
Sleep
If you prefer to get your cardio in at night, this is a good plan for you.
6:00 A.M.
Wake up
6:30 A.M.
Physical activity: Stretches and core strengtheners
6:45 A.M.
Skin care: Cleanse, nourish, sunscreen
7:30 A.M.
Breakfast: Yogurt Pomegranate Parfait; English muffin with Bestlife spread
12:30 P.M.
Lunch: Couscous Peach Salad; Quick Roasted Kale
3:00 P.M.
Snack: Grape, Cardamom, and Yogurt Parfait
5:00 P.M.
Physical activity:
45 minutes on the elliptical trainer
Strength training
Dinner: Creamy Mac and No Cheese; Tomato Salad; Steamed Broccoli with Garlic and olive oil
Treat: Chocolate Sesame Biscotti with almond butter
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
6:15 A.M.
Physical activity: Stretches and core strengtheners
6:30 A.M.
Skin care: Cleanse, nourish, sunscreen
7:30 A.M.
Breakfast: Tofu Scramble; mango and blackberries
12:30 P.M.
Lunch: Almond Butter Sandwich; Celery Salad
3:00 P.M.
Snack: Green tea with soy milk
5:00 P.M.
45-minute walk
Dinner: Salmon Salad with Avocado, Hijiki, Cucumber, and Mushrooms; black rice; grapefruit and walnuts
Treat: Poached Pear with pecans
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
6:15 A.M.
Physical activity:
Stretches and core strengtheners
Strength training
7:00 A.M.
Skin care: Cleanse, nourish, sunscreen
7:30 A.M.
Breakfast: Egg White and Spinach Omelet; Wasa multigrain crispbread; blackberries and honey; skim milk
12:30 P.M.
Lunch: Portobello Sandwich; plum salad with pistachios; baby carrots and tahini
Snack: Chocolate Ginger Latte
6:30 P.M.
Dinner: Tofu Vegetable Soup with Kombu; Whole Grain Thin Spaghetti with Peanut Sauce; orange; Wasa multigrain crispbreads with Bestlife spread
Treat: Orange with Spices and Pecans
8:00 P.M.
Physical activity: Darts
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
6:15 A.M.
Physical activity: Stretches and core strengtheners
6:30 A.M.
Skin care: Cleanse, nourish, sunscreen
7:30 A.M.
Breakfast: Whole Grain Cream of Wheat; skim milk
Lunch: Sesame Shrimp Salad with Napa Cabbage and Bean Sprouts; brown rice cakes with avocado; blueberries and nonfat plain yogurt
3:00 P.M.
Snack: Grape, Cinnamon, and Yogurt Parfait
5:00 P.M.
Physical activity: 45-minute walk
6:30 P.M.
Dinner: Veggie Chili; Polenta with reduced-fat cheddar cheese; mixed baby greens salad
Treat: Dark chocolate with fresh strawberries and pecans
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
6:00 A.M.
Wake up
6:15 A.M.
Physical activity: Stretches and core strengtheners
6:30 A.M.
Skin care: Cleanse, nourish, sunscreen
Breakfast: Oatmeal with soy milk, strawberries, and slivered almonds
12:30 P.M.
Lunch: Tempeh, Lettuce, and Tomato Sandwich; spinach salad
3:00 P.M.
Snack: Cucumber with Ricotta Dip
5:00 P.M.
Physical activity:
45 minutes on the elliptical trainer
Strength training
6:30 P.M.
Dinner: Poached Chicken Curry; brown rice; Spicy Mango Relish
Treat: Carrot Oatmeal Cookie with almond butter
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
7:00 A.M.
Wake up
7:15 A.M.
Physical activity:
Stretches and core strengtheners
1 hour cycling
Skin care: Cleanse, nourish, sunscreen
9:00 A.M.
Breakfast: Whole grain flake cereal and shredded wheat, sunflower seeds, blackberries, and soy milk
1:00 P.M.
Lunch: Tuna Salad; whole wheat roll; strawberries
3:00 P.M.
Physical activity: In-line skating
4:00 P.M.
Snack: Mango Smoothie
7:30 P.M.
Dinner: Pork Loin with Turnips, Apples, and Onions; barley, pecans, and arugula
Treat: Stuffed Baked Peach and nonfat Greek yogurt
10:45 P.M.
Skin care: Polish, cleanse, nourish
11:00 P.M.
Sleep
7:00 A.M.
Wake up
Physical activity:
Stretches and core strengtheners
1 hour cycling
8:45 A.M.
Skin care: Cleanse, nourish, sunscreen
9:00 A.M.
Breakfast: Blueberry Oatmeal Pancakes topped with blueberries and walnuts; calcium-fortified orange juice
1:00 P.M.
Lunch: Black Bean Salad; Garlic Toast; orange
3:00 P.M.
Snack: Carrots with Spiced Yogurt Dip
6:30 P.M.
Dinner: Baked Penne Pasta with Shrimp; Arugula and Fennel Salad
Treat: Trail mix
9:45 P.M.
Skin care: Polish, cleanse, nourish
10:00 P.M.
Sleep
This is just one example of how to get a substantial amount of exercise in each day. Most people find that they have to get up pretty early to reach their daily goal.
5:30 A.M.
Wake up
5:45 A.M.
Physical activity:
Stretches and core strengtheners
1-hour run
7:00 A.M.
Skin care: Cleanse, nourish, sunscreen
7:15 A.M.
Breakfast: Acai Almond Butter Smoothie with whole grain cereal
10 A.M.
Snack: Apple with sunflower seed butter
12:30 P.M.
Lunch: Sardine Salad; whole wheat roll with olive oil; grapes, figs, and pecans
3:00 P.M.
Snack: Fresh Mint Tea
6:30 P.M.
Dinner: Baked Eggplant with Ground Turkey; cracked wheat; baby spinach; and cantaloupe
Treat: Graham Cracker with Banana and Walnuts
9:15 P.M.
Skin care: Polish, cleanse, nourish
Sleep
5:30 A.M.
Wake up
5:45 A.M.
Physical activity:
Stretches and core strengtheners
Strength training
1-hour swim
7:45 A.M.
Skin care: Cleanse, nourish, sunscreen
8:00 A.M.
Breakfast: Muesli with skim milk, blackberries, and almonds
10 A.M.
Snack: Whole wheat pita with almond butter
12:30 P.M.
Lunch: Chicken, Grapefruit and Arugula Salad; 2 Wasa multigrain crackers with Bestlife spread
3:00 P.M.
Snack: Pomegranate Freeze
Dinner: Poached Trout with Tomato and Basil; Spicy Farro with Mint and Parsley; strawberries
Treat: Zucchini Olive Oil Cake with applesauce
9:15 P.M.
Skin care: Polish, cleanse, nourish
9:30 P.M.
Sleep
5:30 A.M.
Wake up
5:45 A.M.
Physical activity: Stretches and core strengtheners
6:00 A.M.
Skin care: Cleanse, nourish, sunscreen
6:15 A.M.
Breakfast: Shredded wheat with flaxseed, walnuts, strawberries, and soy milk
10:00 A.M.
Snack: Trail mix
12:30 P.M.
Lunch: Edamame Dip; brown rice cakes; Cabbage Salad; honeydew melon and slivered almonds
Snack: Acai Popsicle
5:00 P.M.
Physical activity: Squash
6:30 P.M.
Dinner: Braised Chicken Legs in Red Wine with Lentils, Fennel, and Kale; mixed greens with mushrooms and olive oil-lemon dressing; whole wheat rolls; blueberries
Treat: Air-popped popcorn
9:15 P.M.
Skin care: Polish, cleanse, nourish
9:30 P.M.
Sleep
5:30 A.M.
Wake up
5:45 A.M.
Physical activity:
Stretches and core strengtheners
Strength training
1-hour run
7:45 A.M.
Skin care: Cleanse, nourish, sunscreen
Breakfast: Irish oatmeal with dried apricots, almonds, and skim milk
10:00 A.M.
Snack: 2 Wasa multigrain crispbreads with mozzarella and tomato; grapes
12:30 P.M.
Lunch: Salmon and avocado sushi roll; pineapple and walnuts
3:00 P.M.
Snack: Nonfat yogurt with raspberries, cashews, and graham cracker
6:30 P.M.
Dinner: Slow Cooked Lamb with Tomato, Cauliflower, and Chard; Whole Grain Crostini; orange, blueberries, and macadamia nuts
Treat: Banana and pear with dark chocolate chips and pine nuts
9:15 P.M.
Skin care: Polish, cleanse, nourish
9:30 P.M.
Sleep
5:30 A.M.
Wake up
5:45 A.M.
Physical activity:
Stretches and core strengtheners
1-hour swim
Skin care: Cleanse, nourish, sunscreen
7:15 A.M.
Breakfast: Blackberry Smoothie
10:00 A.M.
Snack: Whole wheat pita with sunflower seed butter
12:30 P.M.
Lunch: Lentil Soup with Parmesan cheese and baby spinach; Wasa multigrain crispbreads; grapefruit, honey, and pistachios
3:00 P.M.
Snack: Acai Popsicle
6:30 P.M.
Dinner: Spiced Cod; Cracked Wheat Salad
Treat: Pretzels, Golden Raisins, and Dark Chocolate Trail Mix
10:15 P.M.
Skin care: Polish, cleanse, nourish
10:30 P.M.
Sleep
6:30 A.M.
Wake up
6:45 A.M.
Physical activity:
Stretches and core strengtheners
Half of the strength training routine
80-minute run
8:45 A.M.
Skin care: Cleanse, nourish, sunscreen
9:00 A.M.
Breakfast: Yogurt Parfait
11:00 A.M.
Snack: Pear with almond butter
1:00 P.M.
Lunch: Cannellini Bean Spread on Whole Grain Pita; Arugula Salad; honeydew melon and pistachios
3:00 P.M.
Physical activity: Tennis
4:00 P.M.
Snack: Strawberry Milk
7:30 P.M.
Dinner: Sweet Potato and Turkey Shepherd’s Pie; Coleslaw with Mustard Vinaigrette; whole wheat roll with olive oil; raspberries with honey and pomegranate seeds.
Treat: Baked Apple with low-fat caramel sauce and pecans
10:45 P.M.
Skin care: Polish, cleanse, nourish
Sleep
6:30 A.M.
Wake up
6:45 A.M.
Physical activity:
Stretches and core strengtheners
Other half of the strength training routine
80 minutes of cycling
8:45 A.M.
Skin care: Cleanse, nourish, sunscreen
9:00 A.M.
Breakfast: Banana Spice Smoothie; Wasa multigrain crispbread and peanut butter
11:00 A.M.
Snack: Wasa multigrain crispbreads with peanut butter, celery, and honey
1:00 P.M.
Lunch: Goat Cheese Sandwich; Citrus Salad with grapes and maple syrup
3:00 P.M.
Physical activity: Ping-Pong
Snack: Cucumber with Yogurt Dip
6:30 P.M.
Dinner: Trout Gumbo; Mixed Baby Green Salad; brown rice; raspberries
Treat: Dark chocolate sorbet with pecans
9:15 P.M.
Skin care: Polish, cleanse, nourish
9:30 P.M.
Sleep