Example output
Breakfast: 3 scrambled eggs with spinach and peppers, 1 slice of whole grain toast, and 1 cup of coffee or tea.
Mid-morning snack: 1 apple and 1 oz of almonds.
Lunch:...
Afternoon snack:..
Dinner: ...
Here is a home routine
Dumbbell bench press: 3 sets of 8-10 reps.