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1 Week Healthy Routine Plan

This document outlines a fixed daily routine for one week, designed to be repeated for a full month. It includes specific times for meals, study sessions, exercise, and rest, aiming for a healthy weight gain of 2-3 kg per month. The routine emphasizes balanced nutrition, regular physical activity, and adequate sleep.

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yadavsittu204
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4 views1 page

1 Week Healthy Routine Plan

This document outlines a fixed daily routine for one week, designed to be repeated for a full month. It includes specific times for meals, study sessions, exercise, and rest, aiming for a healthy weight gain of 2-3 kg per month. The routine emphasizes balanced nutrition, regular physical activity, and adequate sleep.

Uploaded by

yadavsittu204
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

1 WEEK FIXED ROUTINE (Repeat for Full Month)

Morning
6:30 am – 1 glass water + 2 boiled eggs
6:40–7:00 am – Exercise (push-ups, squats, dips, plank)
7:30 am – 2 brown bread + peanut butter (+ banana optional)

Study Session 1
8:00–10:00 am – Study (2 hours)

Lunch
12:00 pm – 2 roti + 1 bowl rice + sabzi (+ dal if possible)
12:15–12:25 pm – Light walk
12:25–1:05 pm – Power nap (30–40 min)

Study Session 2
1:15–3:15 pm – Study (2 hours)

Evening Snacks
4:30–5:00 pm – Poha + green moong + 1 cup tea

Evening Walk
5:30–6:00 pm – Walking (25–30 min)

Study Session 3
6:30–8:30 pm – Study (2 hours)

Dinner
Monday & Thursday – Boiled chicken + 2 roti + ½ bowl curd
Other days – Dal/sabzi + 2 roti + ½–1 bowl curd

Night
9:15 pm – Light walk (5–10 min)
10:30–11:00 pm – Sleep (7–8 hours)

Expected Result:
2–3 kg healthy weight gain per month with consistency.

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