Morning
- Wake up at 7:00 am
- Exercise for 30 minutes
- Breakfast at 8:00 am
Afternoon
- Lunch at 12:00 pm
- Work on tasks from 1:00 pm to 5:00 pm
Evening
- Dinner at 6:00 pm
- Relax and watch TV at 7:00 pm
Monday
- Breakfast: Oatmeal
- Lunch: Salad
- Dinner: Grilled chicken
Tuesday
- Breakfast: Scrambled eggs
- Lunch: Sandwich
- Dinner: Pasta
Wednesday
- Breakfast: Yogurt with fruits
- Lunch: Soup
- Dinner: Stir-fry vegetables
Thursday
- Breakfast: Smoothie
- Lunch: Sushi
- Dinner: Tacos
Friday
- Breakfast: Pancakes
- Lunch: Burrito
- Dinner: Pizza
Saturday
- Breakfast: Bagel with cream cheese
- Lunch: Wrap
- Dinner: Roast beef
Sunday
- Breakfast: French toast
- Lunch: Quinoa salad
- Dinner: Grilled fish
Cardio
- 30 minutes of running
- 20 minutes of cycling
Strength
- Bodyweight exercises
- Dumbbell workouts
Flexibility
- Stretching exercises
- Yoga practice