Monday Breakfast: • 2 boiled eggs • 1 cup of oatmeal • 1 banana • 1 cup of skimmed milk Snack: • 2 tablespoons of peanut butter • 1 apple Lunch: • 2 cups of cooked brown rice • 2 cups of steamed vegetables • 3 ounces of grilled chicken Snack: • 10 almonds • 1 cup of low-fat yogurt Dinner: • 2 cups of grilled fish • 2 cups of steamed broccoli • 1 cup of cooked quinoa Gym Workout: • 10 minutes of warm-up • 30 minutes of weight training • 15 minutes of core exercises • 10 minutes of stretching Tuesday Breakfast: • 2 slices of whole-wheat toast • 2 tablespoons of almond butter • 1 cup of skimmed milk Snack: • 1 cup of cottage cheese • 1 cup of diced pineapple Lunch: • 2 cups of cooked brown rice • 2 cups of steamed vegetables • 2 ounces of grilled salmon Snack: • 1 cup of low-fat yogurt • 1 orange Dinner: • 2 cups of grilled chicken • 2 cups of steamed asparagus • 1 cup of cooked quinoa Gym Workout: • 10 minutes of warm-up • 30 minutes of aerobic exercise • 15 minutes of core exercises • 10 minutes of stretching Wednesday Breakfast: • 2 scrambled eggs • 2 slices of whole-wheat toast • 1 cup of skimmed milk Snack: • 2 tablespoons of peanut butter • 1 cup of diced melon Lunch: • 2 cups of cooked brown rice • 2 cups of steamed vegetables • 3 ounces of grilled turkey Snack: • 10 almonds • 1 cup of low-fat yogurt Dinner: • 2 cups of grilled steak • 2 cups of steamed spinach • 1 cup of cooked quinoa Gym Workout: • 10 minutes of warm-up • 30 minutes of weight training • 15 minutes of core exercises • 10 minutes of stretching Thursday Breakfast: • 2 boiled eggs • 1 cup of oatmeal • 1 banana • 1 cup of skimmed milk Snack: • 2 tablespoons of almond butter • 1 apple Lunch: • 2 cups of cooked brown rice • 2 cups of steamed vegetables • 3 ounces of grilled tofu Snack: • 10 almonds • 1 cup of low-fat yogurt Dinner: • 2 cups of grilled fish • 2 cups of steamed broccoli • 1 cup of cooked quinoa Gym Workout: • 10 minutes of warm-up • 30 minutes of aerobic exercise • 15 minutes of core exercises • 10 minutes of stretching Friday Breakfast: • 2 slices of whole-wheat toast • 2 tablespoons of peanut butter • 1 cup of skimmed milk Snack: • 1 cup of cottage cheese • 1 cup of diced pineapple Lunch: • 2 cups of cooked brown rice • 2 cups of steamed vegetables • 2 ounces of grilled salmon Snack: • 1 cup of low-fat yogurt • 1 orange Dinner: • 2 cups of grilled chicken • 2 cups of steamed asparagus • 1 cup of cooked quinoa Gym Workout: • 10 minutes of warm-up • 30 minutes of weight training • 15 minutes of core exercises • 10 minutes of stretching Saturday Breakfast: • 2 scrambled eggs • 2 slices of whole-wheat toast • 1 cup of skimmed milk Snack: • 2 tablespoons of almond butter • 1 cup of diced melon Lunch: • 2 cups of cooked brown rice • 2 cups of steamed vegetables • 3 ounces of grilled turkey Snack: • 10 almonds • 1 cup of low-fat yogurt Dinner: • 2 cups of grilled steak • 2 cups of steamed spinach • 1 cup of cooked quinoa Gym Workout: • 10 minutes of warm-up • 30 minutes of light aerobic exercise • 10 minutes of stretching Sunday Breakfast: • 2 boiled eggs • 1 cup of oatmeal • 1 banana • 1 cup of skimmed milk Snack: • 2 tablespoons of peanut butter • 1 apple Lunch: • 2 cups of cooked brown rice • 2 cups of steamed vegetables • 3 ounces of grilled tofu Snack: • 10 almonds • 1 cup of low-fat yogurt Dinner: • 2 cups of grilled fish • 2 cups of steamed broccoli • 1 cup of cooked quinoa Gym Workout: • 10 minutes of warm-up • 30 minutes of light aerobic exercise • 10 minutes of stretching