Your Complete Plan

Breakfast

Oatmeal with berries & almonds420

Lunch

Grilled chicken with quinoa & vegetables580

Snack

Greek yogurt with honey180

Dinner

Salmon with sweet potato & broccoli620

Breakfast

Protein pancakes with banana450

Lunch

Turkey wrap with avocado & salad550

Snack

Apple with almond butter200

Dinner

Lean beef stir-fry with brown rice650

Breakfast

Scrambled eggs with whole grain toast400

Lunch

Tuna salad with mixed greens520

Snack

Protein shake220

Dinner

Chicken breast with roasted vegetables600

Breakfast

Smoothie bowl with granola430

Lunch

Grilled fish with wild rice & asparagus560

Snack

Mixed nuts & dried fruits190

Dinner

Turkey meatballs with zucchini noodles590

Breakfast

Avocado toast with poached eggs440

Lunch

Chicken Caesar salad540

Snack

Cottage cheese with berries180

Dinner

Baked cod with quinoa & green beans610

Breakfast

French toast with fresh fruit460

Lunch

Beef and vegetable soup with bread570

Snack

Protein bar210

Dinner

Grilled steak with sweet potato fries680

Breakfast

Veggie omelet with whole wheat toast410

Lunch

Salmon poke bowl590

Snack

Hummus with carrot sticks170

Dinner

Chicken tikka with basmati rice630

• Bench Press4 × 8-10
• Incline Dumbbell Press3 × 10-12
• Cable Flyes3 × 12-15
• Tricep Dips3 × 10-12
• Tricep Pushdowns3 × 12-15

• Pull-ups4 × 6-10
• Barbell Rows4 × 8-10
• Lat Pulldowns3 × 10-12
• Barbell Curls3 × 10-12
• Hammer Curls3 × 12-15

Rest day - Focus on recovery and light stretching

• Squats4 × 8-10
• Romanian Deadlifts4 × 8-10
• Leg Press3 × 12-15
• Leg Curls3 × 12-15
• Calf Raises4 × 15-20
• Plank3 × 60s hold

• Military Press4 × 8-10
• Lateral Raises3 × 12-15
• Front Raises3 × 12-15
• Face Pulls3 × 15-20
• Cable Crunches3 × 15-20
• Russian Twists3 × 20 each

• Burpees4 × 12-15
• Kettlebell Swings4 × 15-20
• Box Jumps3 × 10-12
• Battle Ropes3 × 30s
• Mountain Climbers3 × 20 each

Active recovery - Light yoga or walking recommended