7-Day Diet and Fitness Routine



Day 1

Breakfast: Veggie egg white omelet with whole wheat or gluten-free toast

Lunch: Turkey slices with sliced tomato, fresh spinach leaves, a teaspoon of crumbled feta cheese, and a dazzle of olive oil on a wrap; serve with grapes

Snack: 1/4 cup of almonds

Dinner: Grilled Bruschetta Tofu with a small salad

Exercise: 30 minutes of cardio or running

Day 2

Breakfast: Greek yogurt with almonds and a handful of berries or a sliced banana

Lunch: Same lunch as DAY 1

Snack: Carrots with hummus

Dinner: Chickpea, feta, and parsley salad

Exercise: 15 minute jog, 20 squats, 20 crunches

Day 3

Breakfast: Oatmeal Berry Smoothie

  • ½ cup oats

  • 1 cup almond milk

  • ½ cup yogurt

  • ½ cup berry of your choice

  • 1 banana​

  • ice

Lunch: Healthy Tofu Salad sandwich

Snack: 1 apple and 1 tablespoon of peanut butter

Dinner: Zucchini Pasta

Exercise: Run for 60 seconds, run for 90 seconds (repeat 8 times)

Day 4

Breakfast: Vanilla yogurt with cinnamon and an apple

Lunch: Same as DAY 1 or DAY 3

Snack: 1 cup of red grapes and string cheese

Dinner: Same as DAY 2

Exercise: 30 minutes to 1 hour of cardio (running, kickboxing, swimming, or step aerobics)

Day 5

Breakfast: Toast topped with 2 sliced up hardboiled eggs served with half of an orange or a banana

Lunch: Same as DAY 1

Snack: Celery with a tablespoon of almond butter and a few raisins

Dinner: A salad with balsamic dressing

Exercise: 20 lunges and 50 jumping jacks

Day 6

Breakfast: Oatmeal with 2 tablespoons of chopped almonds and a glass of dairy-free milk

Lunch: A salad with balsamic dressing

Snack: 1 hardboiled egg with a few whole-grain crackers

Dinner: Cauliflower crust pizza

Exercise: 100 jumping jacks, 20 crunches, 20 squats, 10 pushups, 25 bench dips, 60-second wall sit, 60-second plank (repeat 2 times)

Day 7

Breakfast: half an avocado, sliced, with egg whites

Lunch: Any leftovers from the previous days

Snack: Cucumber slices

Dinner: Vegetable Stir-fry

  • Sauté desired vegetables in a skillet with olive oil and spices over a medium flame.

  • Serve over steamed brown rice

Exercise: 1-hour hike on a steady incline

**If you are maintaining an egg-free diet, replace all egg products in this diet with other protein filled foods: Steak, peanut butter, salmon, and tofu.

#CornFree #eggfree #health #tips #diet #fitness

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© 2018 by Amanda MacGregor. No animals were harmed in the making of this site since 2013.