​​The 30 day walking challenge is a great way to build a consistent workout habit. You will get fitter and stronger over the 30 day walking challenge, as you will progressively walk more as your body adapts to your walking workouts. 

Walking can provide a great cardio workout, particularly if you walk at a brisk pace or haven’t been working out consistently.


Walking also burns calories, so it can help you achieve your ideal body weight, lose body fat, and can reduce blood pressure and cholesterol, among many other physical and mental health benefits.


Walking is a low-impact form of exercise, so if you suffer from joint pain or carry extra weight, starting with walking rather than running can be a more pain-free way to build up your cardiovascular stamina and muscular strength while getting your joints used to exercise again.

 

The goal is NOT to mold you into a champion athlete or marathon walker over the next month, but to help you build a consistent habit of making time for physical activity and enough stamina to handle walking briskly for 30 minutes without stopping, and that’s amazing! 

I want this to be a safe, sustainable program that builds confidence and consistency as much as it does fitness, endurance, and strength.



Please remember that the rest days are an important aspect of your training and of this walking challenge. 

Though many beginners get so excited about their new exercise routine that they want to work out every day, rest days give your body time to rebuild, repair, and recover. 

Regularly taking rest days reduces the risk of injury by allowing sufficient time for your tissues to recover before loading them with the impacts, strains, forces, and stresses of walking again. Taking time off enables you to hit the next walking workout safely with renewed energy and strength. 

 It is  always important to listen to your body.



In good health 

Micki 

1 Mile Walking Plan 
30-day walking plan- walking 1 mile per day, five days a week:

Week 1:

Day 1-5: 1 mile walk, 5 days a week

Week 2:

Day 1-3: 1 mile walk, 5 days a week

Day 4: Rest day

Day 5: 1 mile walk

Week 3:

Day 1-2: 1 mile walk, 5 days a week

Day 3: Rest day

Day 4: 1.5 mile walk

Day 5: 1 mile walk

Week 4:

Day 1-2: 1 mile walk, 5 days a week

Day 3: Rest day

Day 4: 2 mile walk

Day 5: 1 mile walk
​Week 5:

Day 1-3: 1 mile walk, 5 days a week

Day 4: Rest day

Day 5: 2.5 mile walk

Note: This is just an example plan, and you should adjust the frequency and distance of your walks based on your personal fitness level and goals. Additionally, be sure to listen to your body and take rest days as needed.

3 Mile Walking Plan 
30 Day walking plan

30-day walking plan- walking 3 miles per day, five days a week:

Week 1:

Day 1-5: 3 mile walk, 5 days a week

Week 2:

Day 1-3: 3 mile walk, 5 days a week

Day 4: Rest day

Day 5: 3 mile walk

Week 3:

Day 1-2: 3 mile walk, 5 days a week

Day 3: Rest day

Day 4: 3.5 mile walk

Day 5: 3 mile walk

Week 4:

Day 1-2: 3 mile walk, 5 days a week

Day 3: Rest day

Day 4: 4 mile walk

Day 5: 3 mile walk

Week 5:

Day 1-3: 3 mile walk, 5 days a week

Day 4: Rest day

Day 5: 5 mile walk


Note: This is just an example plan, and you should adjust the frequency and distance of your walks based on your personal fitness level and goals. Additionally, be sure to listen to your body and take rest days as needed.


Suggested Meal Plan (vegetarian) 
Find recipes on the blog page


Day 1:

Breakfast: Scrambled eggs with spinach and cheese

 Snack:  Greek yogurt with almonds

 Lunch: Grilled tofu salad with mixed greens, tomatoes, cucumbers, and avocado 

Snack: Celery sticks with natural peanut butter 

Dinner: Baked eggplant with roasted asparagus


Day 2:

Breakfast: Omelette with mushrooms, onions, and cheese 

Snack: Roasted chickpeas 

Lunch: Tofu stir-fry with broccoli and bell peppers 

Snack: Hard boiled egg

Dinner: Curried egg salad on Wheat toast 


Day 3:

Breakfast: Cottage cheese or Greek yogurt with sliced peaches

 Snack: Roasted almonds

 Lunch: Grilled tofu Caesar salad 

Snack: String cheese 

Dinner: Vegetable and lentil soup 


Day 4:

Breakfast: Greek yogurt with mixed berries

Snack: Protein shake

Lunch: Curried egg salad in  lettuce leaves 

Snack: Roasted edamame
 
Dinner: Grilled portobello mushroom with goat cheese and roasted Brussels sprouts

Day 5:

Breakfast: Spinach and cheese omelet 

Snack: Roasted almonds

Lunch: Grilled tofu with roasted red peppers 

Snack: Hard boiled egg 

Dinner: Baked cauliflower with steamed broccoli and Stuffed peppers 


Day 6:
 
Breakfast: Chia seed pudding  with mixed berries 

Snack: Roasted cashews  

Lunch: Grilled tempeh with mixed green salad 
 
Snack: Baby carrots with hummus 

Dinner: Grilled cheese on low carb bread with sautéed kale 


Day 7:

Breakfast: Cottage cheese with sliced strawberries 

Snack: Protein bar 

Lunch: Grilled tofu Caesar salad
 
Snack: Roasted chickpeas

Dinner: Baked spaghetti squash with tomato sauce and grilled tofu


Day 8:

  Breakfast: Greek yogurt with almonds
 
Snack: Protein shake 

Lunch: Grilled tofu salad with mixed greens, tomatoes, cucumbers, and avocado 

Snack: Celery sticks with peanut butter  

Dinner: Black bean Burger, roasted sweet potato wedges  with roasted asparagus


Day 9:

Breakfast: Omelette with mushrooms, onions, and cheese 

Snack: Roasted chickpeas  

Lunch: Quesadilla (low carb tortilla shells) with spinach and bell peppers 

Snack: Hard boiled egg 

Dinner: Cauliflower "rice" with mixed vegetables and chickpeas


Day 10:

Breakfast: Cottage cheese or Greek yogurt with sliced peaches 

Snack: Roasted almonds  

Lunch: Avocado egg salad toast 

Snack: 1 oz hard cheese and wheat crackers   

Dinner: Vegetable and lentil soup


Day 11:

Breakfast: Greek yogurt with mixed berries  

Snack: Protein shake

Lunch: Black Bean Burger Wrap (lettuce, avocado, tomato, and hummus)


Snack: Roasted edamame 

Dinner: Vegetarian Skillet Enchiladas 


Day 12:

Breakfast: Spinach and cheese omelet  

Snack: Roasted almonds  

Lunch: Mixed greens salad with berries, goat cheese, walnuts and vegetarian protein of choice

Snack: Hard boiled egg and celery sticks 

Dinner: Grilled Chickpea Salad Sandwich


Day 13: 

Breakfast: Chia seed pudding   

Snack: Cashews and dried apricots

Lunch: Chickpea Salad over lettuce leaves  

Dinner: Buffalo Tofu Wrap


Day 14:  Breakfast: Avocado and tomato toast (on low carb bread)  

Snack: Low sugar protein bar  

Lunch: Indian Spiced Chickpea Wraps   

Dinner : Cauliflower crust veggie pizza and mixed green salad


Simply repeat this meal plan for additional 14 days or mix and match the meals to make a new plan. 


My suggested meal plans do not offer portion sizes; because proper portion sizes can be unique to every individual. Please consult a nutritionist for your personalized portion sizes. I eat until I feel full and not beyond.

In good health
Micki 

​

Suggested Meal Plan -vegetarian
Find recipes on the blog page

Please note that this is a suggested meal plan that prioritizes protein and reduces simple carbohydrates


Day 1:

Breakfast: Scrambled eggs with spinach and mushrooms and turkey sausage 

Lunch: Grilled chicken breast with roasted vegetables or mixed green salad

Dinner: Baked tofu (or protein of choice) and Kale salad
 
Snacks: Sliced apples and hard cheese


Day 2:

Breakfast: Greek yogurt with berries and chopped nuts 

Lunch: Tuna salad with mixed greens and avocado

Dinner: Grilled salmon with asparagus and rice cauliflower

Snacks: Celery sticks and peanut butter 


Day 3:

Breakfast: Low-carb protein smoothie with almond milk, spinach, and protein powder 

Lunch: Grilled portobello mushroom burger with avocado and tomato 

Dinner: Protein pasta noodles with turkey meatballs and marinara sauce + Roasted broccoli 

Snack: Mixed nuts 


Day 4:


Breakfast: Low carb bread with peanut butter and sliced banana 

Lunch: Grilled chicken Caesar salad 

Dinner: Baked cod with roasted Brussels sprouts and baked sweet potato 

Snack: Edamame


Day 5:

Breakfast: Veggie omelet with cheese, black beans and salsa  

Lunch: Greek salad with grilled tofu and olives, peppers and red onion

Dinner: Turkey and cheese sandwich  on low carb  or sprouted bread with cut raw vegetables 

Snacks: Hummus and Red Bell Pepper Wedges


Day 6:

Breakfast: Low-carb protein pancake with peanut butter and banana 

Lunch: Shrimp salad with mixed greens and cucumber

Dinner: Grilled vegetables with tempeh and cauliflower rice 

Snacks: Air Popped popcorn with olive oil spray and spices of choice 


Day 7:

Breakfast: Scrambled eggs with cheese and avocado 

Lunch: Turkey burger on whole wheat bun and sliced red peppers 

Dinner: Grilled chicken with mixed vegetables

Snacks: Low sugar Greek yogurt 

Day 8:

Breakfast: Low-carb protein smoothie with almond milk, berries, and protein powder 

Lunch:  Grilled chicken with mixed green salad

Dinner: Baked salmon with roasted cauliflower and farro 


Day 9:

Breakfast: Greek yogurt with nuts and berries 
Lunch: Tuna salad with mixed greens and avocado on low carb wheat bread 

Dinner: Zucchini noodles with pesto and grilled chicken

Snacks: Lettuce wraps with lean turkey and vegetables


Day 10:

Breakfast: Veggie omelet with spinach and cheese 

Lunch: Greek salad with grilled fish or protein of choice 

Dinner:Low carb protein pasta with marinara sauce with ground chicken sausage and roasted broccoli 

Snacks: Walnuts and apricot slices


Day 11:

Breakfast: Breakfast sandwich : Turkey sausage patty, egg and avocado on low carb bread

Lunch: Veggie burger (without bun) and Caesar salad. Dinner: Baked cod with roasted asparagus and quinoa 

Snacks: Hummus and veggies 

Day 12:

Breakfast: Low-carb protein pancake with peanut butter and banana

Lunch: Shrimp salad with mixed greens and cucumber and wheat crackers

Dinner: Grilled vegetables with tempeh, tofu or protein of choice

Snacks: Greek yogurt and berries   


Day 13:

Breakfast: Steel cut oats, turkey sausage and berries

  Lunch: Grilled portobello mushroom burger with avocado, tomato and lettuce

Dinner: Grilled fish tacos on corn shells with cucumber salad 

Snacks: Hard cheese and cashews 


Day 14:

Breakfast: Low-carb protein smoothie with almond milk berries and protein powder
 
Lunch: Grilled cheese and tomato on low carb bread with arugula salad 

Dinner: Grilled fish, roasted sweet potato wedges and roasted asparagus 



Simply repeat this meal plan for additional 14 days or mix and match the meals to make a new plan. ​

My suggested meal plans do not offer portion sizes; because proper portion sizes can be unique to every individual. Please consult a nutritionist for your personalized portion sizes. I eat until I feel full and not beyond.

In good health
Micki 




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