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    Weekly Diet and Exercise Plan

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    sara ali
    Diet

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    © All Rights Reserved
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    Weekly Diet and Exercise Plan

    Uploaded by

    sara ali
    6 views2 pages
    Diet

    Original Title

    Weekly_Diet_and_Exercise_Plan

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    Diet

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    6 views2 pages

    Weekly Diet and Exercise Plan

    Uploaded by

    sara ali
    Diet

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Weekly Diet and Exercise Program

    Diet Program (Sample Week)


    Day Breakfast Snack Lunch Dinner

    Monday Oats with milk, Apple with a Grilled chicken, Lentil soup,
    honey, walnuts handful of salad with olive steamed
    almonds oil vegetables

    Tuesday Boiled eggs, Banana with Fish (grilled), Baked sweet


    whole-grain peanut butter brown rice, potatoes,
    toast, cooked spinach chickpeas, salad
    cucumbers

    Wednesday Greek yogurt, Orange with Beef stew, Grilled chicken,


    dates, and walnuts steamed mashed
    mixed nuts carrots, and potatoes,
    green beans greens

    Thursday Smoothie Handful of Chickpea salad Fish stew,


    (spinach, apple, mixed nuts with quinoa, steamed
    banana) parsley, zucchini, and
    cucumber carrots

    Friday Oats with apple Pear with Lentil and Stuffed bell
    slices and almonds vegetable soup, peppers (rice,
    cinnamon whole-wheat veggies)
    bread

    Saturday Cottage cheese, Banana with Chicken breast, Beef kebabs,


    cucumber, peanut butter bulgur, tomato steamed
    olives cucumber salad vegetables,
    salad

    Sunday Whole-grain Apple with a Steamed fish, Vegetable stew


    toast with handful of brown rice, with lentils
    avocado, egg almonds mixed salad

    Exercise Program (Sample Week)


    Day Type Exercise Duration

    Monday Strength Training Bodyweight 30 mins


    exercises (squats,
    lunges, push-ups)

    Tuesday Cardio Brisk walking or 30 mins


    light jogging

    Wednesday Flexibility Yoga focusing on 20 mins


    stretching and
    breathing

    Thursday Strength Training Dumbbell exercises 30 mins


    (bicep curls,
    shoulder press)

    Friday Cardio Stationary cycling or 30 mins


    brisk walking

    Saturday Flexibility Pilates for core 20 mins


    strength

    Sunday Active Rest Light walking, 20 mins


    gentle stretching

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