Workout Plan
Day Workout Plan Focus Diet
800–1000 Calories: Lean protein
Dumbbell Circuit + Full Body +
(chicken, eggs), healthy fats (avocado,
Monday Abs Workout + 10 Core +
nuts), complex carbs (sweet potatoes,
mins Skipping Cardio
brown rice).
Active Rest or Light
Recovery + 800–1000 Calories: Fiber-rich veggies,
Tuesday Stretching + 10 mins
Cardio fruits, lean protein sources.
Skipping
Dumbbell Circuit + Full Body +
800–1000 Calories: Balanced intake of
Wednesday Abs Workout + 10 Core +
protein, carbs, and healthy fats.
mins Skipping Cardio
HIIT with Bodyweight 800–1000 Calories: Low-calorie,
Cardio + Fat
Thursday Exercises + 10 mins nutrient-dense foods like greens and
Burn
Skipping lean proteins.
Dumbbell Circuit + Strength +
800–1000 Calories: Maintain protein
Friday Abs Workout + 10 Core +
intake to support muscle recovery.
mins Skipping Cardio
Abs-Focused Circuit Core + Fat
800–1000 Calories: High-protein snack
Saturday (3 Rounds) + 10 mins Burn +
post-workout to aid muscle repair.
Skipping Cardio
800–1000 Calories: Light meals
Rest or Yoga + 10 Recovery +
Sunday focusing on recovery, such as protein
mins Skipping Cardio
shakes or salads with protein.
Dumbbell Circuit (Beginner)
• Goblet Squats (12–15 reps)
• Single-Arm Dumbbell Row (Per Side) (12 reps)
• Dumbbell Deadlifts (12–15 reps)
• Dumbbell Overhead Press (12–15 reps)
• Dumbbell Russian Twists (15–20 reps)
Core/Abs Workout
• Plank (30–60 seconds)
• Leg Raises (12–15 reps)
• Bicycle Crunches (20 reps)
• Dumbbell Weighted Sit-Ups (12–15 reps)
HIIT and Skipping Rope
• 10 minutes of skipping rope: Alternate between 30 seconds of fast skipping and 30
seconds of slow-paced recovery.
• Day-Wise Meal Plan with Portion Sizes and Calories
Calories
Day What to Eat Portion Size
(Approx)
Breakfast: Masala/Veg
1 sandwich (2 slices bread +
Monday Sandwich, Boiled Egg, Milk (Hot ~350 kcal
veggies), 1 egg, 200 ml milk
& Cold)
Lunch: Aloo Gobhi Mutter Dry, 1 bowl veggies, 1/2 bowl dal,
~400 kcal
Dal Masala, Plain Rice, Chapati 1/2 cup rice, 1 chapati
Snack: Masala Maggi + 1 small bowl Maggi, 1 cup
~250 kcal
Tea/Coffee tea/coffee (no sugar)
Dinner: Paneer Bhurji, Dal Fry, 1 bowl paneer, 1/2 bowl dal,
~400 kcal
Chapati, Boondi Raita 2 chapatis, 1/4 cup raita
Breakfast: Tadka Idli, Sambhar, 2 small idlis, 1/2 bowl
Tuesday ~300 kcal
Chutney sambhar, 2 tbsp chutney
Lunch: Bhindi Dry, Dal 1 bowl bhindi, 1/2 bowl dal,
~450 kcal
Makhani, Jeera Rice, Chapati 1/2 cup rice, 1 chapati
Snack: Bread Pakoda + 1 bread pakoda, 1 cup
~300 kcal
Tea/Coffee tea/coffee (no sugar)
Dinner: Methi Malai Matar, 1 bowl matar curry, 1/2 bowl
~400 kcal
Rasam, Chapati rasam, 2 chapatis
Breakfast: Aloo Pyaz Paratha,
Wednesday 1 paratha, 1 egg, 200 ml milk ~400 kcal
Boiled Egg, Milk (Hot & Cold)
Lunch: Black Chana Dry, Dal 1 bowl chana, 1/2 bowl dal,
~400 kcal
Palak, Plain Rice, Chapati 1/2 cup rice, 1 chapati
1 cutlet, 1 cup tea/coffee (no
Snack: Veg Cutlet + Tea/Coffee ~250 kcal
sugar)
Dinner: Aloo Beans Dry, Masala 1 bowl veggies, 1/2 cup
~350 kcal
Khichdi khichdi
Breakfast: Onion Poha, Boiled 1 bowl poha, 1 egg, 200 ml
Thursday ~350 kcal
Egg, Milk (Hot & Cold) milk
Lunch: Aloo Jeera Dry, Dal Fry, 1 bowl aloo, 1/2 bowl dal, 2
~450 kcal
Puris + Chapati puris, 1 chapati
1 vada pav, 1 cup tea/coffee
Snack: Vada Pav + Tea/Coffee ~300 kcal
(no sugar)
Dinner: Pav Bhaji 1 pav, 1 bowl bhaji ~400 kcal
Breakfast: Medu Vada, Sambhar, 2 vadas, 1/2 bowl sambhar, 2
Friday ~350 kcal
Chutney tbsp chutney
Lunch: Soya Dry, Dal 1 bowl soya, 1/2 bowl dal,
~400 kcal
Panchratna, Plain Rice, Chapati 1/2 cup rice, 1 chapati
Snack: Szechwan Roll + 1 small roll, 1 cup tea/coffee
~300 kcal
Tea/Coffee (no sugar)
Dinner: Mushroom Masala, Jeera 1 bowl mushroom curry, 1/2
~400 kcal
Rice, Chapati cup rice, 1 chapati
Breakfast: Puri Bhaji, Boiled 2 puris, 1/2 bowl bhaji, 1
~400 kcal
Egg, Milk (Hot & Cold) egg, 200 ml milk
Calories
Day What to Eat Portion Size
(Approx)
Saturday
Lunch: Gajar Matar Dry, Mutter 1 bowl veggies, 1/2 cup rice,
~400 kcal
Rice, Rasam 1/2 bowl rasam
1 small bowl fries, 1 cup
Snack: French Fries + Tea/Coffee ~350 kcal
tea/coffee (no sugar)
Dinner: Veg Schezwan Fried
1 bowl fried rice ~350 kcal
Rice
Breakfast: Podi Masala Dosa, 1 dosa, 1/2 bowl sambhar, 2
Sunday ~350 kcal
Sambhar, Chutney tbsp chutney
Lunch: Aloo Dum Biryani,
1 bowl biryani, 1/4 cup raita ~450 kcal
Vegetable Raita
1 samosa, 1 cup tea/coffee
Snack: Samosa + Tea/Coffee ~300 kcal
(no sugar)
Dinner: Chicken Biryani 1 bowl biryani ~400 kcal
•
• Total Daily Calories: ~1300–1600 kcal/day.
• Adjust portion sizes slightly if you feel too full or need extra energy for workouts. Let
me know if further tweaks are needed!
