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7 Day Weight Loss Plan

The document outlines a 7-day weight loss plan that is breastfeeding friendly, featuring a detailed meal plan with nutritious foods for each day. It also includes a workout plan incorporating skipping rope and walking exercises to promote physical activity. The plan emphasizes consistency, hydration, and listening to one's body throughout the process.

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christellaish
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22 views3 pages

7 Day Weight Loss Plan

The document outlines a 7-day weight loss plan that is breastfeeding friendly, featuring a detailed meal plan with nutritious foods for each day. It also includes a workout plan incorporating skipping rope and walking exercises to promote physical activity. The plan emphasizes consistency, hydration, and listening to one's body throughout the process.

Uploaded by

christellaish
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
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7-Day Weight Loss Plan (Breastfeeding Friendly)

Affordable 7-Day Meal Plan

Day 1:

Breakfast: 1 boiled egg + 1 sweet potato

Snack: 1 banana

Lunch: Beans stew + posho + steamed dodo (greens)

Snack: A handful of roasted groundnuts

Dinner: Boiled cassava + sautéed nakati (greens)

Day 2:

Breakfast: Millet porridge (with little/no sugar)

Snack: 1 small mango

Lunch: Boiled matoke + g-nut sauce + greens

Snack: 1 boiled egg

Dinner: Steamed pumpkin + sautéed sukuma wiki

Day 3:

Breakfast: Boiled cassava + black tea (no sugar)

Snack: A handful of groundnuts

Lunch: Beans stew + 1 scoop posho + cabbage

Snack: 1 orange

Dinner: Light soup made with small dried fish (Mukene) + vegetables

Day 4:
Breakfast: Sweet potato + 1 cup unsweetened tea

Snack: 1 small banana

Lunch: Boiled yams + groundnut sauce + nakati

Snack: Roasted maize (moderate amount)

Dinner: Pumpkin stew + greens

Day 5:

Breakfast: Millet porridge with a spoon of peanut butter

Snack: 1 orange

Lunch: Posho + beans + sautéed sukuma wiki

Snack: 1 boiled egg

Dinner: Cassava + mixed greens

Day 6:

Breakfast: Sweet potatoes + black tea

Snack: Mango slices

Lunch: Boiled matoke + fish stew (small fish or silverfish, Mukene) + greens

Snack: Groundnuts

Dinner: Steamed pumpkin + boiled greens

Day 7:

Breakfast: Millet porridge

Snack: 1 banana

Lunch: Beans + rice (small portion) + cabbage

Snack: Boiled egg

Dinner: Vegetable soup (greens, tomatoes, onions)


7-Day Workout Plan (Skipping Rope & Walking)

Day 1:

- 5 minutes skipping + brisk walk (30 minutes total)

Day 2:

- 7 minutes skipping + house chores (active) (30 minutes total)

Day 3:

- 8 minutes skipping + 20 bodyweight squats (30 minutes total)

Day 4:

- 5 minutes skipping + rest/stretching (20 minutes total)

Day 5:

- 10 minutes skipping + lunges + walk (30-40 minutes total)

Day 6:

- 12 minutes skipping + long walk (45-50 minutes total)

Day 7:

- 7 minutes skipping + fun dancing/playing (30 minutes total)

Stay consistent, hydrate well, and listen to your body!

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