Weekly Weight Loss Plan: Exercise + Meals
Table of Content
Losing weight isn’t just about cutting calories or spending hours at the gym. The key is a structured plan that balances nutrition, exercise, and consistency.
This 7-day plan will guide you with:
✅ Daily meal recommendations to fuel your body and burn fat
✅ A simple but effective workout routine (only 30-45 min/day)
✅ Pro tips to avoid common mistakes and boost your results
MONDAY: KICKSTART YOUR METABOLISM
Monday is all about setting the tone for the week. A balanced diet and a mix of cardio and strength training will activate your metabolism and help you burn more calories throughout the day.
🍽️ MEAL PLAN
| Meal | Options |
|---|---|
| Breakfast | Whole wheat toast with tomato & avocado + black coffee |
| Lunch | Grilled chicken with quinoa & steamed broccoli |
| Dinner | Lentil soup with mixed greens |
| Snacks | A handful of almonds + one apple |
🏋️ WORKOUT PLAN
| Exercise | Sets & Reps |
|---|---|
| Jump rope | 3 min |
| Squats | 3 sets of 12 reps |
| Push-ups | 3 sets of 10 reps |
| Plank hold | 3 sets of 30-60 sec |
⚡ PRO TIP: Start your day with a big glass of water to boost digestion and energy levels.
TUESDAY: BUILDING STRENGTH & ENDURANCE
On Tuesday, we focus on building muscle and endurance. Strength training is essential for fat loss because the more muscle you have, the more calories you burn at rest.
🍽️ MEAL PLAN
| Meal | Options |
|---|---|
| Breakfast | Scrambled eggs with spinach + whole wheat toast |
| Lunch | Baked salmon with brown rice & roasted vegetables |
| Dinner | Chickpea salad with hummus & cucumber slices |
| Snacks | Greek yogurt + walnuts |
🏋️ WORKOUT PLAN
| Exercise | Sets & Reps |
|---|---|
| Burpees | 3 sets of 8 reps |
| Lunges | 3 sets of 12 reps per leg |
| Pull-ups (or assisted pull-ups) | 3 sets of 5 reps |
| Side plank | 3 sets of 30 sec per side |
⚡ PRO TIP: Eat slowly and chew properly to improve digestion and prevent overeating.
WEDNESDAY: FAT-BURNING & CORE STRENGTH
Midweek is perfect for cardio and core training to burn stored fat and sculpt your abs.
🍽️ MEAL PLAN
| Meal | Options |
|---|---|
| Breakfast | Oatmeal with banana & peanut butter |
| Lunch | Turkey wrap (whole wheat) with side of veggies |
| Dinner | Stir-fried tofu with mixed vegetables & basmati rice |
| Snacks | A handful of cashews + a square of dark chocolate |
🏋️ WORKOUT PLAN
| Exercise | Sets & Reps |
|---|---|
| Jump squats | 3 sets of 10 reps |
| Dumbbell shoulder press | 3 sets of 10 reps |
| Russian twists | 3 sets of 20 reps |
| Plank walkouts | 3 sets of 6 reps |
⚡ PRO TIP: Avoid processed sugar—it slows down fat loss.
THURSDAY: ACTIVE RECOVERY & LIGHT CARDIO
Recovery is just as important as workouts. This day is about low-intensity cardio and stretching to keep your body active without overtraining.
🍽️ MEAL PLAN
| Meal | Options |
|---|---|
| Breakfast | Smoothie (banana, protein, oats, almond milk) |
| Lunch | Grilled shrimp with quinoa & asparagus |
| Dinner | Vegetable soup + lean beef patties |
| Snacks | A handful of walnuts + cottage cheese |
🏃 CARDIO & RECOVERY
| Activity | Duration |
|---|---|
| Brisk walking or light jogging | 30-40 min |
| Stretching & mobility | 15 min |
⚡ PRO TIP: Prioritize 8 hours of sleep for muscle recovery and optimal fat loss.
FRIDAY: FULL-BODY STRENGTH TRAINING
Strength training continues with a focus on compound movements to maximize muscle engagement and fat burning.
🍽️ MEAL PLAN
| Meal | Options |
|---|---|
| Breakfast | Omelet with mushrooms & feta cheese |
| Lunch | Grilled chicken sandwich (whole wheat bread) + side salad |
| Dinner | Baked cod with roasted sweet potatoes & steamed kale |
| Snacks | A handful of pistachios + dark chocolate |
🏋️ WORKOUT PLAN
| Exercise | Sets & Reps |
|---|---|
| Deadlifts | 3 sets of 10 reps |
| Push-ups | 3 sets of 15 reps |
| Hanging leg raises | 3 sets of 12 reps |
| Plank rotations | 3 sets of 10 reps |
⚡ PRO TIP: Meal prep your weekend meals to stay on track.
SATURDAY: HIGH-INTENSITY INTERVAL TRAINING (HIIT)
Saturday is all about explosive movements to burn the most calories in the shortest time.
🏋️ HIIT WORKOUT
🔄 Repeat for 4-5 rounds:
✔️ Jump rope: 1 min
✔️ Burpees: 30 sec
✔️ Mountain climbers: 30 sec
✔️ Rest: 30 sec
⚡ PRO TIP: Reduce salt intake to avoid bloating.
SUNDAY: REST & RECOVERY
Sunday is for relaxation and muscle recovery.
🏃 RECOVERY & MOBILITY
| Activity | Duration |
|---|---|
| Light stretching | 15-20 min |
| Yoga or meditation | 10-15 min |
| Outdoor walk or bike ride | 30 min |
⚡ PRO TIP: Plan next week’s meals & workouts to stay consistent.
No! This is a guideline. You can adjust meals and workouts based on your preferences and schedule. The key is to stay consistent with your calorie intake and exercise.
Yes, but exercise speeds up fat loss and helps maintain muscle. If you can't work out daily, at least stay active by walking, stretching, or doing light movements.
Listen to your body. If you're exhausted, take a rest day or do light activities like stretching or yoga. Recovery is just as important as training.
Absolutely! Carbs are a great energy source. Focus on complex carbs like whole grains, quinoa, and oats, and avoid processed ones like white bread and sugary cereals.
Drink water—sometimes thirst feels like hunger. Eat protein-rich meals to stay full longer, and allow yourself an occasional treat in moderation to avoid binge eating.
Yes, but in moderation. Choose lean cuts like sirloin and avoid processed meats with high fat and sodium content.
STAY CONSISTENT & ENJOY THE JOURNEY
Weight loss isn’t about perfection, it’s about progress. Stick to these habits and in just a few weeks, you’ll feel stronger, leaner, and more energized.
