Breakfast: Granola, Yogurt and Fruit
To your favorite low or non-fat plain yogurt, add ½ chopped apple and 2 tablespoons of your favorite granola

Lunch: Green Smoothie
Ingredients:
1 ½- 2 cups very cold, filtered water
6 cups spinach, chopped
5 cups organic romaine lettuce, chopped
2 stalks of organic celery
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
1–2 Tbs. fresh organic lemon juice

Directions:
Place in blender and blend until smooth

Dinner: Creamy Garlic Shrimp & Pasta
Ingredients:
6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper

Directions:
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Yum!

DAY 4


Exercise: Running
Kick up your cardio a notch by running for at least 45 minutes. One hour if possible. If you can’t run for an hour, then run for as many minutes as possible, then eat up the remainder of the time with speed walking.

Breakfast: Green Simple Smoothie
Ingredients:
1 mango
1 cup kale
1 cup water

Directions:
Place in blender and blend until smooth

Lunch: WHOLE Wheat Turkey Sandwich
As long as your bread is 100% WHOLE grain, and your turkey is lean, then feel free to pile any veggie on top to make this the sandwich of your choice and enjoy! Go light on Mayo, and use spicy mustard to give it zest.

Dinner: Boiled Yam and Chicken Veggie Mix
Ingredients:
1 Yam
Frozen mixed vegetables
½ chopped small onion
1 chicken breast cut in small pieces

Directions:
Cut yam approximately ¼ inch thick into rounds and boil for 7 minutes (or until tender)
Heat 1 ½ tablespoons of olive oil; add Italian seasoning; onion and sea salt to taste
Add chicken and sauté for 3 minutes
Add mixed vegetables and sauté all for 7-9 minutes
Enjoy with yam. Delicious!

DAY 5
Exercise: Stadium
You probably live next to a high school or a college. If you do, it’s likely that they have a sports stadium. Use the times that it is not in use to add to your workout routine. “Stadiums” is a great workout! Walk up and down the stadiums doing intervals with running if possible. If you can keep this up for an hour, then you can congratulate yourself on completing one stellar workout! Add in free weights (bicep curls) as you do the ‘walk’ portions of your stadium climbs.

Breakfast: Green Smoothie
Ingredients:
2 cups cold water
1 banana, cut into chunks
1 orange, peeled and separated into segments
½ apple (your favorite variety), peeled, cored, and cut into chunks
½ lemon, peeled and separated into segments
½-inch piece of fresh ginger, peeled and minced
2 cups baby spinach

Directions:
Add all ingredients to a blender and puree until smooth and completely combined.

Lunch: Tuna Salad
Mix a can of tuna with 1 tablespoon of light mayonnaise, sea salt to taste, black pepper to taste and ½ celery stick finely chopped.
Use 1 cup of baby spinach and 1 cup of mixed greens. Add some chopped Kalamata olives if desired.

Dinner: Salmon
5-ounce broiled salmon that you’ve marinated in your favorite marinade
Serve with brown rice
1/2 cup steamed broccoli

Source: http://blog.purematters.com/fitness/fall-fitness-5-day-workout-and-food-plan