Scribd
Upload
7 views1 page

Weekly Health & Energy Routine Guide

The document outlines a weekly health and energy routine that includes a structured morning, lunch, evening snack, and dinner plan, emphasizing healthy foods and practices. It also includes a nightly wind-down routine and weekly add-ons to enhance well-being. Key activities involve yoga, pranayama, and self-care practices throughout the week.

Uploaded by

sbreddy18102
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 views1 page

Weekly Health & Energy Routine Guide

The document outlines a weekly health and energy routine that includes a structured morning, lunch, evening snack, and dinner plan, emphasizing healthy foods and practices. It also includes a nightly wind-down routine and weekly add-ons to enhance well-being. Key activities involve yoga, pranayama, and self-care practices throughout the week.

Uploaded by

sbreddy18102
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

Weekly Health & Energy Routine

Morning Routine
- Wake up by 6:30–7:00 AM
- Drink warm water with lemon or honey
- 10 mins yoga: 5x Surya Namaskar, 3 mins Anulom Vilom, 2 mins deep breathing

Morning Diet
- Choose one:
- - 2 boiled eggs + 4 almonds + banana + tea/milk
- - Sprouts + roti + fruit
- + 1 spoon Chyawanprash or Ashwagandha capsule

Lunch
- Rice + dal or sambar
- 1–2 chapatis + sabzi
- Salad or curd

Evening Snack
- Fruit (banana/apple/guava) OR peanuts/roasted chana
- Herbal tea or milk

Dinner
- Roti + sabzi or khichdi
- Avoid heavy rice, spicy, fried food
- Ashwagandha with milk or Shilajit (2–3x/week)

Before Sleep
- Legs up the wall pose – 2 mins
- Bhramari pranayama – 2–3 mins
- Sleep by 10:30–11:00 PM

Weekly Add-ons
- Monday - No phone after 9 PM
- Tuesday - 20 min walk outdoors
- Wednesday - Massage legs/back with warm oil
- Thursday - Avoid adult content, read something positive
- Friday - Dry fruits + yoga
- Saturday - Relax + watch something motivating
- Sunday - Self-care + plan for next week

You might also like