7-Day Diet and Exercise Plan
Day 1
Morning (6:30 - 7:00 AM)
o Drink: Warm water with lemon and 1 tsp honey.
Breakfast (8:00 AM)
o Meal: Vegetable omelette with 2 whole eggs, mixed
vegetables (tomato, spinach, onion), and a slice of whole-grain
toast.
o Drink: 1 cup of green tea or black coffee.
Mid-Morning Snack (11:00 AM)
o Option: 1 apple + 10 almonds.
Lunch (1:00 PM)
o Meal: 1 bowl of dal, 1 multigrain roti, mixed vegetable sabzi,
and a small bowl of curd.
Evening Snack (4:00 PM)
o Option: Roasted chana and a handful of walnuts.
Dinner (7:30 - 8:00 PM)
o Meal: Grilled fish (or paneer for vegetarian) with a bowl of
vegetable soup.
Day 2
Morning (6:30 - 7:00 AM)
o Drink: Warm water with chia seeds.
Breakfast (8:00 AM)
o Meal: 1 bowl of oats with Greek yogurt, topped with fresh fruit
(banana slices, berries) and chia seeds.
o Drink: 1 cup of black coffee or herbal tea.
Mid-Morning Snack (11:00 AM)
o Option: 1 orange or guava + 1 handful of walnuts.
Lunch (1:00 PM)
o Meal: 1 serving of brown rice, vegetable curry, small salad,
and a small bowl of curd.
Evening Snack (4:00 PM)
o Option: 1 boiled egg and cucumber sticks.
Dinner (7:30 - 8:00 PM)
o Meal: Vegetable stew with a small multigrain roti.
Day 3
Morning (6:30 - 7:00 AM)
o Drink: Warm water with ginger and turmeric.
Breakfast (8:00 AM)
o Meal: Poha with mixed vegetables and a sprinkle of peanuts.
o Drink: 1 cup of green tea.
Mid-Morning Snack (11:00 AM)
o Option: Fruit salad (apple, papaya, pomegranate).
Lunch (1:00 PM)
o Meal: 1 bowl of quinoa pulao with mixed vegetables and
paneer, plus cucumber raita.
Evening Snack (4:00 PM)
o Option: A boiled egg and carrot sticks.
Dinner (7:30 - 8:00 PM)
o Meal: Lentil soup with a side of grilled vegetables.
Day 4
Morning (6:30 - 7:00 AM)
o Drink: Warm water with apple cider vinegar.
Breakfast (8:00 AM)
o Meal: Smoothie bowl with Greek yogurt, spinach, banana, and
a handful of chia seeds.
o Drink: 1 cup of herbal tea.
Mid-Morning Snack (11:00 AM)
o Option: 1 banana + 1 tbsp peanut butter.
Lunch (1:00 PM)
o Meal: Brown rice khichdi with moong dal and steamed
vegetables, plus a small bowl of curd.
Evening Snack (4:00 PM)
o Option: Roasted chana and 10 almonds.
Dinner (7:30 - 8:00 PM)
o Meal: Stir-fried tofu or paneer with vegetable soup.
Day 5
Morning (6:30 - 7:00 AM)
o Drink: Warm water with lemon.
Breakfast (8:00 AM)
o Meal: 2 boiled eggs with 1 whole-grain toast and a side of
sliced cucumber and tomatoes.
o Drink: 1 cup of green tea.
Mid-Morning Snack (11:00 AM)
o Option: 1 apple and 1 handful of walnuts.
Lunch (1:00 PM)
o Meal: Multigrain roti, mixed vegetable sabzi, small bowl of
dal, and curd.
Evening Snack (4:00 PM)
o Option: Roasted makhana with a pinch of rock salt.
Dinner (7:30 - 8:00 PM)
o Meal: Grilled chicken or paneer with a side of steamed
vegetables.
Day 6
Morning (6:30 - 7:00 AM)
o Drink: Water with soaked chia seeds.
Breakfast (8:00 AM)
o Meal: Greek yogurt with chopped fruits (banana, berries) and
a handful of chia seeds.
o Drink: 1 cup of black coffee.
Mid-Morning Snack (11:00 AM)
o Option: 1 orange + 10 almonds.
Lunch (1:00 PM)
o Meal: 1 bowl of dal, brown rice, mixed vegetable sabzi, and a
small bowl of curd.
Evening Snack (4:00 PM)
o Option: 1 boiled egg and cucumber sticks.
Dinner (7:30 - 8:00 PM)
o Meal: Vegetable soup with a small multigrain roti.
Day 7
Morning (6:30 - 7:00 AM)
o Drink: Warm water with lemon.
Breakfast (8:00 AM)
o Meal: Moong dal cheela with green chutney and a side of
mixed fruit.
o Drink: 1 cup of green tea.
Mid-Morning Snack (11:00 AM)
o Option: 1 banana + 1 tbsp peanut butter.
Lunch (1:00 PM)
o Meal: 1 bowl of quinoa with grilled vegetables and paneer.
o Side: Small bowl of cucumber raita.
Evening Snack (4:00 PM)
o Option: Roasted chana and a handful of walnuts.
Dinner (7:30 - 8:00 PM)
o Meal: Lentil soup with a side of grilled or steamed vegetables.
7-Day Exercise Routine
1. Day 1: Cardio and Core
o Brisk walk or jog for 30 minutes.
o Core: Plank (3 sets, 30 seconds each), Bicycle Crunches (3
sets, 15 reps each).
2. Day 2: Strength Training (Upper Body)
o Push-Ups: 3 sets of 10-15 reps.
o Dumbbell Rows (or bottles): 3 sets of 12 reps.
o Shoulder Press: 3 sets of 12 reps.
3. Day 3: Cardio and Lower Body
o Brisk walk or cycle for 30 minutes.
o Squats (3 sets of 15 reps), Lunges (3 sets of 12 reps per leg),
Glute Bridges (3 sets of 15 reps).
4. Day 4: Full-Body Stretching or Yoga
o Full-body stretching session (10-15 minutes).
5. Day 5: Cardio and Core
o Brisk walking or jogging for 30 minutes.
o Core: Russian Twists (3 sets, 15 reps each side), Leg Raises (3
sets, 12 reps).
6. Day 6: Strength Training (Lower Body)
o Lunges, Squats, and Glute Bridges as on Day 3.
7. Day 7: Recovery and Light Activity
o Light yoga or stretching for flexibility and recovery.
This meal and exercise plan is designed to help you lose weight while
feeling full and energized. Let me know if you'd like further adjustments!
