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Weekly Health Workout Diet Routine

The document outlines a weekly health, workout, and diet plan that includes specific workouts for each day, along with meal suggestions for breakfast, lunch, snacks, and dinner. It also includes a supplement routine and a daily health habits checklist to promote overall wellness. The plan emphasizes balanced nutrition, regular exercise, and healthy lifestyle habits.

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muanzova2001
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4 views3 pages

Weekly Health Workout Diet Routine

The document outlines a weekly health, workout, and diet plan that includes specific workouts for each day, along with meal suggestions for breakfast, lunch, snacks, and dinner. It also includes a supplement routine and a daily health habits checklist to promote overall wellness. The plan emphasizes balanced nutrition, regular exercise, and healthy lifestyle habits.

Uploaded by

muanzova2001
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, Workout & Diet Plan

Monday

Workout: Chest + Triceps

(Bench press, incline DB, dips, triceps pushdowns)

Breakfast: 3 eggs + oats or whey + banana

Lunch: Chicken + rice/roti + veg + salad

Snack: Fruit + almonds

Dinner: Paneer/chicken + roti + veg

Tuesday

Workout: Back + Biceps

(Lat pulldown, rows, curls)

Breakfast: 2 boiled eggs + toast + black coffee

Lunch: Fish/egg curry + rice + veg

Snack: Apple + green tea

Dinner: Grilled paneer/chicken + soup

Wednesday

Workout: Rest or 30-min Cardio (walk/cycle)

Breakfast: Whey shake + banana

Lunch: Dal + roti + sabzi + salad

Snack: Papaya + peanuts

Dinner: Paneer/chicken + salad

Thursday

Workout: Shoulders + Core

(Overhead press, lateral raises, planks)

Breakfast: 3 egg omelet + oats

Lunch: Chicken + brown rice + veg

Snack: Green tea + handful of nuts

Dinner: Paneer bhurji + veg soup

Friday

Workout: Chest Focus (different angles)

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Weekly Health, Workout & Diet Plan

(Incline DB, decline press, cable flys, push-ups)

Breakfast: Whey + banana

Lunch: Chicken + rice/roti + curd

Snack: Apple + black coffee

Dinner: Grilled chicken + salad

Saturday

Workout: Legs + Glutes (no heavy squats)

(Leg press, lunges, glute bridges)

Breakfast: Eggs + toast or oats

Lunch: Egg curry + rice + veg

Snack: Boiled egg + fruit

Dinner: Light roti + sautéed veggies

Sunday

Workout: Rest or Light Walk + Stretching

Breakfast: Light whey shake + fruit

Lunch: Chicken or dal + brown rice + veg

Snack: Herbal tea + few almonds

Dinner: Soup + paneer/tofu + veg

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Weekly Health, Workout & Diet Plan

Supplement Routine

- Morning: Multivitamin + Fish oil (optional)

- Post-Workout: Whey protein (1 scoop)

- Anytime: Creatine (5g daily, with water or shake)

- Pre-Workout (optional): Black coffee or L-carnitine

Daily Health Habits Checklist

- [ ] Wake up by 7 AM

- [ ] Drink 3+ liters water

- [ ] Eat 3 meals + 1-2 healthy snacks

- [ ] Do gym/cardio session

- [ ] Sleep 7-8 hours

- [ ] No junk, fried, or sugary drinks

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