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7-Day Diet and Workout Plan

The document outlines a 7-day diet and workout routine that skips breakfast, detailing specific meals and exercises for each day. Each day includes a morning beverage, mid-morning snack, lunch, evening snack, dinner, and a before-bed drink, along with a structured workout plan. The meals focus on a balanced intake of fruits, vegetables, proteins, and healthy fats, while the workouts vary in intensity and type throughout the week.

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vaidyaakanksha12
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7 views3 pages

7-Day Diet and Workout Plan

The document outlines a 7-day diet and workout routine that skips breakfast, detailing specific meals and exercises for each day. Each day includes a morning beverage, mid-morning snack, lunch, evening snack, dinner, and a before-bed drink, along with a structured workout plan. The meals focus on a balanced intake of fruits, vegetables, proteins, and healthy fats, while the workouts vary in intensity and type throughout the week.

Uploaded by

vaidyaakanksha12
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

7-Day Diet + Workout Routine (Skipping Breakfast)

Day 1
Time Plan

Morning Warm water + lemon

10:30 am 1 apple + 5 almonds

Lunch 2 chapatis + dal + sabzi + salad

Evening Green tea + roasted chana

Dinner Grilled veggies + paneer/tofu

Before bed Herbal tea

Workout Jumping jacks 3×30 sec, High knees 3×30 sec, Plank 3×30 sec, Leg raises 3×12, Mountain climbers 3×2

Day 2
Time Plan

Morning Green tea

10:30 am Papaya + walnuts

Lunch 1 bowl rice + rajma + sabzi + salad

Evening Sprouts salad + lemon

Dinner Dal soup + 1 roti

Before bed Turmeric milk

Workout Squats 3×15, Glute bridges 3×15, Side leg raises 3×12 each, Wall sit 3×30 sec

Day 3
Time Plan

Morning Warm water

10:30 am Orange + handful makhana

Lunch 2 chapatis + chicken curry/paneer + sabzi + salad

Evening Green tea + boiled corn

Dinner Mixed veg stir fry + tofu/egg

Before bed Herbal tea

Workout Push-ups/knee push-ups 3×10, Shoulder taps 3×15, Tricep dips 3×12, Chin lifts 3×15, Tongue press 3×1

Day 4
Time Plan

Morning Green tea

10:30 am 1 banana + 6 soaked almonds

Lunch 2 chapatis + dal + sabzi + curd

Evening Roasted makhana + tea

Dinner Grilled veggies + fish/paneer

Before bed Turmeric milk

Workout Russian twists 3×20, Side planks 3×20 sec each, Flutter kicks 3×20, Naukasana 3×20 sec, Surya namas

Day 5
Time Plan

Morning Warm water + lemon

10:30 am Papaya + handful nuts

Lunch 1 bowl rice + chole + sabzi + salad

Evening Green tea + sprouts

Dinner Dal soup + 1 roti

Before bed Herbal tea

Workout Brisk walk/cycling/dance – 30 mins

Day 6
Time Plan

Morning Green tea

10:30 am Orange + roasted chana

Lunch 2 chapatis + paneer bhurji + sabzi + salad

Evening Green tea + 1 boiled corn

Dinner Veg soup + grilled paneer/chicken

Before bed Turmeric milk

Workout Bhujangasana, Setu bandhasana, Balasana, Kapalbhati + anulom vilom 5–10 mins

Day 7
Time Plan

Morning Warm water

10:30 am Seasonal fruit + handful nuts

Lunch 2 chapatis + dal + sabzi + salad


Evening Light snack (makhana/roasted chana)

Dinner Stir-fried veggies + tofu/egg

Before bed Herbal tea

Workout Rest day / light walk / dance

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