Meal Plan
Breakfast
Breakfast
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Option 1: Scrambled eggs (3 eggs) cooked in 1 tsp olive oil, 1/2 avocado, and a handful of spinach.
Option 2: Greek yogurt (plain, unsweetened, 1 cup) topped with a handful of mixed berries and 1 tbsp chia seeds.
Snack
Option 1: A handful of almonds (about 10–12) or a boiled egg.
Option 2: Veggie sticks (carrot, celery) with 2 tbsp hummus.
Lunch
Option 1: Grilled chicken breast (150g) with a large mixed salad (lettuce, cucumber, tomatoes) dressed in olive oil and lemon.
Option 2: Baked salmon (150g) with roasted broccoli and sweet potato (1/2 medium).
Snack
Option 1: A protein shake made with whey protein, almond milk, and a small banana.
Option 2: Cottage cheese (1/2 cup) with cucumber slices.
Dinner
Option 1: Stir-fried tofu (or lean beef) with zucchini noodles and sesame oil.
Option 2: Grilled chicken breast (150g) with steamed asparagus and a small portion of quinoa (1/4 cup cooked).
Optional Evening Snack (if needed)
Herbal tea and a small handful of walnuts or a square of dark chocolate (70%+ cocoa).
Workout Routine
Day 1: HIIT + Core
Warm-Up: 5 minutes brisk walking or light jogging.
HIIT Circuit (Repeat 4x):
30 sec: Sprint or jump rope.
15 sec: Rest.
30 sec: Burpees.
15 sec: Rest.
Core:
Plank (3x 1 min).
Bicycle crunches (3x 20 reps).
Day 2: Strength Training
Warm-Up: Dynamic stretches (arm circles, lunges).
Circuit (3 rounds, 10 reps each):
Squats (with weights or bodyweight).
Push-Ups (modify as needed).
Bent-over rows (with dumbbells or resistance bands).
Day 3: Active Recovery
30–45 minutes of light activity like yoga, stretching, or a brisk walk.
Day 4: HIIT + Upper Body
Similar HIIT circuit as Day 1.
Upper Body Strength:
Dumbbell shoulder press (3x 12 reps).
Push-ups (3x 12).
Tricep dips (on a bench, 3x 12).
Day 5: Full-Body Strength
Deadlifts, lunges, and bench presses (or equivalent bodyweight movements).
Focus on proper form and moderate weights.
Day 6: Cardio + Core
30 minutes of steady-state cardio (e.g., cycling or brisk walking).
Finish with core work: Russian twists and leg raises.
Day 7: Rest or Light Stretching
Warm-Up: Dynamic stretches (arm circles, lunges).
Circuit (3 rounds, 10 reps each):
Squats (with weights or bodyweight).
Push-Ups (modify as needed).
Bent-over rows (with dumbbells or resistance bands).
Day 3: Active Recovery
30–45 minutes of light activity like yoga, stretching, or a brisk walk.
Day 4: HIIT + Upper Body
Similar HIIT circuit as Day 1.
Upper Body Strength:
Dumbbell shoulder press (3x 12 reps).
Push-ups (3x 12).
Tricep dips (on a bench, 3x 12).
Day 5: Full-Body Strength
Deadlifts, lunges, and bench presses (or equivalent bodyweight movements).
Focus on proper form and moderate weights.
Day 6: Cardio + Core
30 minutes of steady-state cardio (e.g., cycling or brisk walking).
Finish with core work: Russian twists and leg raises.
Day 7: Rest or Light Stretching
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