Seven Day Diet Plan

Mars In Virgo 

Take advantage of the help from the stars to make positive changes to the way you live.  We truly are what we eat and the sign of Virgo brings us to an even better understanding of that fact.

My previous work as a Personal Wellness Consultant focused on women’s diet and exercise habits and I always stressed (and still do) making changes you can live with forever.

The diet plan below is one that you can use at regular times throughout the year, such as quarterly (or seasonally), and it is one that you can easily begin right now.

Seven Day Diet Plan Daily Program

You can follow this longer than seven days if you like, depending on your own situation.  Times noted are will not be realistic for everyone, so you may need to adjust accordingly.  Remember, I am suggesting this for one week only, several times per year, so it’s not intended to be ongoing – unless you want it to be.

Always consult with a medical professional before making changes to your diet and/or exercise habits.

7:00AM Early morning stretch and deep breathing. Breathe deeply for about 30 seconds. Raise the arms on the inhale, lower on the exhale.

*Take 10 minutes to do some standing and then some sitting reaches and stretches. Yoga is perfect.

7:15 – 7:20AM Refresh your body with a glass of hot water with a thick slice of lemon squeezed into it. This aids in the natural waste removal process of your digestive system.

8:00AM Go for a brisk 30 minute walk, or use an elliptical, treadmill or exercise step.

“Simple methods. Significant results.”

8:45AM Breakfast. Eat sliced fruit, scrambled eggs or egg substitute topped with a slice of cheese. Tea with honey.

9:30AM Dry brush head to toe and shower. Use an energizing body wash such as peppermint. Apply moisturizer head to toe. Splash on some fragrance.

11:00AM Do some deep, cleansing breathing. Have a slice or small wedge of low-fat cheese, with five whole grain crackers and a cup or so of grapefruit sections.

*Be aware of how much water you are drinking each day and be sure you’re on your way to a total of eight to ten 8oz. glasses. 

1:00PM Lunch. Tomato or other vegetable soup with whole grain bread. Iced tea.

2:15PM Warm up for 1 minute on a machine or step, then do some ab crunches. Aim for 10 reps and two sets.

*Cool down by reaching up/down ten times. When you’re done, make yourself a cup of chamomile tea and relax.

3:00PM Have a container of low-fat yogurt for a snack. Greek style preferred.

4:00PM Take some quiet time to write down a goal you’ve always wanted to reach. Whether or not it’s a fitness goal, write the details in your diary.

Keep an image in mind of you as you’ll be when you have in fact reached that goal. Take a deep, cleansing breath when you’re done.

5:30PM Prepare dinner, keeping it simple and healthy. Fish should be eaten three times per week or more so that’s a great idea for tonight.

*Include a large, green salad and a small whole grain roll. Bake apples for dessert.

7:00PM Enjoy some quality time with your children, if you are a mom. If you’re not a mom, busy yourself with something you like such as a book you’ve been meaning to read, or giving yourself a home pedicure.

For American women, and women around the world, who want to get in shape for life!

8:00PM Use a home facial treatment. Get into the spirit of it and light candles, put on soft music and create your own oasis for an hour.

9:00PM Do some evening stretches. Five or ten minutes of Yoga and some deep breathing.

9:30 PM Make yourself a cup of hot almond milk with cinnamon sprinkled on it to sip while making your diary entry.

*After that watch your favorite TV shows, spend time with your significant other, etc. until bedtime. Don’t eat any snacks or any other foods until breakfast tomorrow. If you feel the urge to eat, try drinking water or hot herbal tea instead of solid food.

When you follow this type of daily schedule, it really can be just seven days to a noticeably slimmer body. It’s not magic.  I don’t promote that nonsense.  But it in just seven days a woman can see those skinny jeans zipping up just a bit easier.


Nancy Welker, Age 58



3 Comments Add yours

  1. Cat says:

    It isn’t that hard at all to implement. I use my own timing but otherwise I love it. Thank you – and LOVE that photo of you!


  2. Nina says:

    Also love this. Using your program as a guideline and it is making a difference for me. Thank you!


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