wikiHow One Week Exercise and Meal Plan for Weight Loss Monday: Meal plan: * Breakfast (400 calories, 45g carbohydrates, 25g protein, 15g fat): Oatmeal with 1/2 cup mixed berries, 1/4 cup almond milk, and 1 tablespoon almond butter * Snack (150 calories, 15g carbohydrates, 7g protein, 10g fat): Apple slices with 1 tablespoon peanut butter * Lunch (450 calories, 35g carbohydrates, 35g protein, 20g fat): Grilled chicken breast (4 ounces) with 1 cup roasted vegetables (such as carrots, brussels sprouts, and sweet potato) and 1 tablespoon olive oil * Snack (100 calories, 15g carbohydrates, 5g protein, 5g fat): Greek yogurt (6 ounces) with 1/4 cup berries * Dinner (500 calories, 60g carbohydrates, 30g protein, 20g fat): Grilled salmon (4 ounces) with 1 cup quinoa and steamed vegetables (such as broccoli and zucchini) Exercise: * 30-minute brisk walk in the morning * 30 minutes of strength training (e.g., weight lifting, bodyweight exercises) in the evening Tuesday: Meal plan: * Breakfast (400 calories, 40g carbohydrates, 25g protein, 15g fat): Whole grain toast with avocado and a poached egg * Snack (100 calories, 15g carbohydrates, 5g protein, 5g fat): Carrot sticks with hummus * Lunch (450 calories, 45g carbohydrates, 30g protein, 20g fat): Salad greens with grilled chicken (4 ounces), cherry tomatoes, cucumber, and balsamic vinaigrette * Snack (150 calories, 20g carbohydrates, 10g protein, 5g fat): Rice cake with almond butter and banana slices * Dinner (500 calories, 60g carbohydrates, 30g protein, 20g fat): Spaghetti squash with turkey meat sauce (made with ground turkey and tomato sauce) Exercise: * 35-minute jog or run * 25-minute yoga session Wednesday: Meal plan: * Breakfast (400 calories, 45g carbohydrates, 25g protein, 15g fat): Scrambled eggs with whole grain toast and salsa * Snack (150 calories, 15g carbohydrates, 7g protein, 10g fat): Cucumber slices with 1/4 cup hummus * Lunch (450 calories, 35g carbohydrates, 35g protein, 20g fat): Grilled turkey burger with a side salad and 1 tablespoon avocado mayonnaise * Snack (100 calories, 15g carbohydrates, 5g protein, 5g fat): Apple slices with 1 tablespoon natural almond butter * Dinner (500 calories, 60g carbohydrates, 30g protein, 20g fat): Baked sweet potato topped with black beans, salsa, and plain Greek yogurt Exercise: * 30-minute hike or outdoor workout * 30 minutes of HIIT (High-Intensity Interval Training) at home Thursday: Meal plan: * Breakfast (400 calories, 40g carbohydrates, 25g protein, 15g fat): Smoothie bowl made with almond milk, mixed berries, Greek yogurt, and almond butter * Snack (100 calories, 15g carbohydrates, 5g protein, 5g fat): Hard-boiled egg * Lunch (450 calories, 45g carbohydrates, 30g protein, 20g fat): Grilled chicken salad with mixed greens, cherry tomatoes, and a low-fat vinaigrette * Snack (150 calories, 20g carbohydrates, 10g protein, 5g fat): Rice cake with avocado and salsa * Dinner (500 calories, 60g carbohydrates, 30g protein, 20g fat): Baked chicken (4 ounces) with 1 cup roasted vegetables and a side of quinoa Exercise: * 35-minute cycling session * 30 minutes of Pilates or barre class Friday: Meal plan: * Breakfast (400 calories, 45g carbohydrates, 25g protein, 15g fat): Whole grain waffle with sliced banana and 1 tablespoon almond butter * Snack (100 calories, 15g carbohydrates, 5g protein, 5g fat): Carrot sticks with hummus * Lunch (450 calories, 45g carbohydrates, 30g protein, 20g fat): Salad greens with grilled chicken (4 ounces), cherry tomatoes, cucumber, and balsamic vinaigrette * Snack (150 calories, 20g carbohydrates, 10g protein, 5g fat): Rice cake with almond butter and banana slices * Dinner (500 calories, 60g carbohydrates, 30g protein, 20g fat): Spaghetti squash with turkey meat sauce (made with ground turkey and tomato sauce) Exercise: * 40-minute swim or water aerobics * 30 minutes of stretching or foam rolling Saturday: Meal plan: * Breakfast (400 calories, 45g carbohydrates, 25g protein, 15g fat): Oatmeal with 1/2 cup mixed berries, 1/4 cup almond milk, and 1 tablespoon almond butter * Snack (150 calories, 15g carbohydrates, 7g protein, 10g fat): Cucumber slices with 1/4 cup hummus * Lunch (450 calories, 35g carbohydrates, 35g protein, 20g fat): Grilled turkey burger with a side salad and 1 tablespoon avocado mayonnaise * Snack (100 calories, 15g carbohydrates, 5g protein, 5g fat): Apple slices with 1 tablespoon natural almond butter * Dinner (500 calories, 60g carbohydrates, 30g protein, 20g fat): Baked sweet potato topped with black beans, salsa, and plain Greek yogurt Exercise: * 35-minute jog or run * 30 minutes of strength training Sunday: Meal plan: * Breakfast (400 calories, 40g carbohydrates, 25g protein, 15g fat): Whole grain toast with avocado and a poached egg * Snack (150 calories, 15g carbohydrates, 7g protein, 10g fat): Apple slices with 1 tablespoon peanut butter * Lunch (450 calories, 35g carbohydrates, 35g protein, 20g fat): Grilled chicken breast (4 ounces) with 1 cup roasted vegetables (such as carrots, brussels sprouts, and sweet potato) and 1 tablespoon olive oil * Snack (100 calories, 15g carbohydrates, 5g protein, 5g fat): Greek yogurt (6 ounces) with 1/4 cup berries * Dinner (500 calories, 60g carbohydrates, 30g protein, 20g fat): Grilled salmon (4 ounces) with 1 cup quinoa and steamed vegetables (such as broccoli and zucchini) Exercise: * Rest day Note: It's important to consult with a doctor before starting a new exercise program, especially if you have any pre-existing medical conditions. Additionally, it's essential to listen to your body and avoid overtraining, as this can lead to injury and burnout. Page