7-DAY FOOD & FITNESS PLAN

Feel strong, energized & confident — in just one week!

How to Use This Plan

• Workouts: 20–30 minutes a day. No special equipment needed (dumbbells optional).

• Meals: Balanced, protein-rich, energizing, and easy to make.

• Hydration: Aim for at least 2 litres water daily.

• Listen to Your Body: Rest when needed, adapt moves if something doesn’t feel right.

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DAY 1 – Full Body Strength & Cardio

Workout:

• Squats – 3×12

• Push-ups (knees or full) – 3×10

• Bent-over Rows – 3×12

• Mountain Climbers – 3×30 sec

• Stretch – 5 mins

Meals:

• Breakfast: Greek yogurt + berries + 1 tbsp chia seeds

• Snack: 12 almonds

• Lunch: Grilled chicken salad with olive oil & lemon dressing

• Dinner: Baked salmon + steamed broccoli + quinoa

Tip: Drink half your daily water before lunch.

DAY 2 – Lower Body & Core

Workout:

• Glute Bridges – 3×15

• Step-ups – 3×10 each leg

• Side Plank – 2×30 sec per side

• Jumping Jacks – 3×30 sec

• Stretch – 5 mins

Meals:

• Breakfast: 2 scrambled eggs + spinach + 1 slice wholegrain toast

• Snack: Apple slices + 1 tbsp peanut butter

• Lunch: Tuna salad wrap with wholegrain tortilla

• Dinner: Grilled turkey burger + sweet potato wedges + green beans

Tip: Add a pinch of sea salt to your water to boost hydration.

DAY 3 – Upper Body & Cardio

Workout:

• Shoulder Press – 3×12

• Bicep Curls – 3×12

• Front Raises – 3×12

• High Knees – 3×30 sec

• Stretch – 5 mins

  

Meals:

• Breakfast: Smoothie with banana, protein powder, almond milk & spinach

• Snack: Greek yogurt + sunflower seeds

• Lunch: Lentil soup + side salad

• Dinner: Grilled chicken + roasted zucchini & carrots + brown rice

Tip: Keep snacks portion-controlled — use small bowls.

DAY 4 – Active Recovery

Activity:

• 20–30 min walk, swim, light bike ride, or gentle yoga

Meals:

• Breakfast: Overnight oats with oats, almond milk, chia seeds & blueberries

• Snack: Carrot sticks + hummus

• Lunch: Avocado toast with poached egg & cherry tomatoes

• Dinner: Baked cod + roasted sweet potato + green peas

Tip: Use today to meal prep for the next 3 days.

DAY 5 – Full Body Burn

Workout:

• Squat to Press – 3×12

• Reverse Lunges – 3×10 each leg

• Push-ups – 3×10

• Burpees – 3×8

• Stretch – 5 mins

Meals:

• Breakfast: Cottage cheese + pineapple + chia seeds

• Snack: Handful of walnuts

• Lunch: Chicken quinoa bowl with spinach & cherry tomatoes

• Dinner: Grilled steak + asparagus + mashed cauliflower

Tip: Eat your protein first at each meal for better satiety.

DAY 6 – Core & Cardio

Workout:

• Plank – 3×30 sec

• Russian Twists – 3×12 each side

• Dead Bugs – 3×12

• Jump Rope or March in Place – 3×45 sec

• Stretch – 5 mins

Meals:

• Breakfast: Protein pancakes with strawberries & Greek yogurt

• Snack: Boiled egg + cucumber sticks

• Lunch: Turkey & avocado salad

• Dinner: Baked chicken thighs + green beans + roasted pumpkin

Tip: Stop eating when you feel 80% full — not stuffed.

DAY 7 – Fun Movement

Activity:

• Choose your favourite: hike, dance, swim, long walk, or light sports

Meals:

• Breakfast: Omelette with mushrooms, spinach & feta

• Snack: 10 cashews + 1 mandarin

• Lunch: Grilled salmon poke bowl

• Dinner: Zucchini noodles with lean beef Bolognese

Tip: Reflect on how you feel today vs. Day 1 — that’s your progress.

Shopping List (For the Week)

Proteins: Chicken breast, turkey mince, steak, salmon, cod, Greek yogurt, cottage cheese, eggs, tuna, protein powder.

Carbs: Quinoa, brown rice, wholegrain wraps, oats, wholegrain bread, sweet potato.

Fats: Olive oil, peanut butter, chia seeds, walnuts, almonds, cashews.

Veggies: Spinach, broccoli, green beans, carrots, zucchini, mushrooms, pumpkin, mixed greens.

Fruits: Berries, apple, banana, pineapple, mandarin, avocado.

Extras: Hummus, almond milk, sunflower seeds, lemon, spices.