Effective 7-Day Workout & Nutrition Plan for Weight Loss

7 day workout routine and nutrition plan for weight loss

Detailed 7-day workout routine with nutrition plan for weight loss:

Day 1:

  • Workout: 30-40 minutes of moderate-intensity cardio (running, cycling, or swimming)
  • Strength Training: Bodyweight squats, lunges, push-ups, planks (3 sets of 15 reps)
  • Nutrition: High-protein breakfast (eggs or Greek yogurt with fruit), grilled chicken salad with greens for lunch, and salmon with steamed vegetables for dinner. Snacks can include an apple, carrot sticks, or a handful of nuts.

Day 2:

  • Workout: 30-40 minutes of moderate-intensity cardio (running, cycling, or swimming)
  • Strength Training: Leg presses, seated rows, dumbbell curls, dumbbell shoulder presses (3 sets of 15 reps)
  • Nutrition: Whole grain toast with peanut butter and banana for breakfast, turkey and avocado wrap for lunch, grilled steak with sweet potato and asparagus for dinner. Snacks can include hummus with veggies or a protein shake with almond milk.

Day 3:

  • Workout: 30-40 minutes of moderate-intensity cardio (running, cycling or swimming)
  • Strength Training: Push-ups, squats with dumbbells, tricep dips, bicep curls with dumbbells (3 sets of 15 reps)
  • Nutrition: Spinach and feta omelet for breakfast, grilled shrimp with quinoa and roasted vegetables for lunch, baked fish with brown rice and steamed broccoli for dinner. Snacks can include a hard-boiled egg, apple with almond butter, or mixed berries.

Day 4:

  • Workout: Rest day
  • Nutrition: Breakfast can be a smoothie with almond milk and fruit, turkey and cheese sandwich with whole grain bread for lunch, and grilled chicken with roasted root vegetables for dinner. Snacks can include celery with peanut butter or an avocado with whole grain crackers.

Day 5:

  • Workout: 30-40 minutes of moderate-intensity cardio (running, cycling, or swimming)
  • Strength Training: Dumbbell squats, dumbbell lunges, dumbbell rows, dumbbell chest press (3 sets of 15 reps)
  • Nutrition: Greek yogurt with granola and fruit for breakfast, turkey chili with mixed vegetables for lunch, grilled fish with roasted Brussels sprouts for dinner. Snacks can include a protein bar or a handful of trail mix.

Day 6:

  • Workout: 30-40 minutes of moderate-intensity cardio (running, cycling or swimming)
  • Strength Training: Glute bridges, hamstring curls with stability ball, side plank with hip dips, dumbbell deadlifts (3 sets of 15 reps)
  • Nutrition: Open-faced breakfast sandwich with a whole-grain bagel, turkey, and cheese. Quinoa and sweet potato salad with chicken for lunch. Grilled chicken with mixed vegetables and baked sweet potatoes for dinner. Snacks can include a mixed fruit bowl or a low-sugar protein shake.

Day 7:

  • Workout: Rest day
  • Nutrition: Breakfast can be a spinach and mushroom omelet with whole-grain toast, turkey wrap with hummus for lunch, and grilled fish with a vegetable stir-fry for dinner. Snacks can include an apple with almond butter or a hard-boiled egg.

Remember, this is just an example of a workout and nutrition plan. Make sure to personalize the plan according to your specific needs and preferences. Consult with a registered dietitian or certified personal trainer if you need guidance or professional help.