Here’s a sample weekly meal plan and exercise schedule designed for weight loss and maintenance. It emphasizes balanced nutrition, realistic portions, and sustainable activity.
🥗 Sample Weekly Meal Plan
Target: ~1500–1800 calories/day (adjust based on your needs)
Day 1
- Breakfast: Oatmeal with almond milk, banana slices, and chia seeds
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, olive oil & vinegar
- Snack: Greek yogurt with berries
- Dinner: Baked salmon, quinoa, and steamed broccoli
Day 2
- Breakfast: Scrambled eggs with spinach and whole-grain toast
- Lunch: Turkey and hummus wrap with a side of baby carrots
- Snack: Apple with almond butter
- Dinner: Stir-fried tofu with brown rice and vegetables (low-sodium soy sauce)
Day 3
- Breakfast: Smoothie (protein powder, spinach, banana, frozen berries, oat milk)
- Lunch: Lentil soup with a small whole-grain roll
- Snack: Handful of mixed nuts
- Dinner: Grilled shrimp with couscous and a side salad
(Repeat or mix-and-match similar patterns for Days 4–7)
Tips:
- Stay hydrated (aim for 8+ glasses of water/day)
- Limit added sugars, sodium, and alcohol
- Prep meals in advance to reduce decision fatigue
🏃 Sample Weekly Exercise Schedule
Goal: Fat loss + fitness + muscle preservation
| Day | Activity | Duration |
|---|---|---|
| Monday | Strength Training (Full Body) | 45 mins |
| Tuesday | Brisk Walking or Jogging | 30–45 mins |
| Wednesday | HIIT (Bodyweight or Gym-based) | 30 mins |
| Thursday | Yoga or Stretching + Light Walking | 30 mins |
| Friday | Strength Training (Upper/Lower Split) | 45 mins |
| Saturday | Outdoor Activity (Hike, Bike, Dance, etc) | 60 mins |
| Sunday | Rest or Active Recovery (Gentle walk) | 20–30 mins |
Would you like a printable version of this plan or a version tailored to a specific dietary preference (e.g., vegetarian, low-carb, Mediterranean)?
