WHAT TO EAT & DO
The Two Week Tune Up™ plan is a great start to feeling better about yourself and getting in shape. It’s about smart food choices, fitness, and 33 delicious flavors of Yoplait® Light. To do the Two Week Tune Up plan for yourself, follow the diet plan below, and include 30-40 minutes of walking daily.
For a complete list of food choices and serving sizes, click here.
Breakfast and Lunch
1 Yoplait® Light (6 oz cup)
Choose from any one of 33 delicious flavors 1 Grain Serving*
1 Grain serving*
Have 1 cup of Cheerios, MultiGrain Cheerios® or Rice Chex®, or have 1 Nature Valley® Crunchy Granola Bar
1 Fruit Serving*
Choose any small/medium piece of fruit, or 3/4 cup of berries or cut-up fruit
Snacks
Vegetable Servings*
A serving of vegetables is 1 cup raw or 1/2 cup cooked vegetables, except starchy ones like potatoes, corn and peas
Dinner
6 Lean Protein Servings* (1 oz each)
A serving of lean protein is 1 oz, and includes choices like chicken breast, tilapia and lean pork ham. Remember to select 6-1 oz servings each day.
2 Vegetable Servings*
A serving of vegetables is 1 cup raw or 1/2 cup cooked vegetables, except starchy ones like potatoes, corn and peas
1 Fat Serving*
Use a small amount of fat, like 1 tsp oil or butter, or 1 Tbsp salad dressing
* 1 serving = 1 Food Exchange (American Dietetic Association)
Dairy
Include 3 additional servings of non-fat dairy, like skim milk, throughout the day with meals or snacks.
Beverages
Be sensible. Choose a non-caloric drink like water with a twist of lemon or an un-sweetened iced tea to quench your thirst, or drink skim milk.
Exercise
Walk 30-40 minutes every day.
Consult your physician before starting any weight loss program.
For a complete list of food choices and serving sizes, click here.
