If you’re serious about losing weight and getting back to feeling and looking your best, then let’s get right to it.
First things first, let’s talk about those trendy diets that promise the world. You’ve probably heard of them—cutting out entire food groups, surviving on shakes, or eating like a rabbit for a week. Sure, they might offer quick results, but they often leave you feeling hungry, cranky, and right back where you started once you resume normal eating. Sustainable? Not so much.
And then there’s the online circus of YouTube and social media, where everyone’s a self-proclaimed expert. Be wary of those promising miraculous transformations in record time. It’s easy to get swept up in the hype, but real, lasting changes take time and consistency.
Now, our approach is grounded in practicality and proven methods. It’s about making gradual, sustainable changes to your eating habits and incorporating regular physical activity that fits into your routine. No extreme measures or deprivation—just sensible choices that support long-term health and well-being.
Let’s be clear about expectations: results don’t happen overnight. You’ll start feeling more energised and notice small improvements fairly soon, but significant weight loss takes weeks, even months, depending on your starting point and commitment level. The key is persistence and patience.
With that in mind, here’s our free weight loss plan complete with nutrition and exercise routines.
Note: We haven’t given you detailed workouts for Saturday and Sunday, so you can enjoy some time off – but that doesn’t mean you shouldn’t do any exercise at all. Try to get at least 30 minutes of moderate exercise in, even if it’s simply a brisk walk.
Monday
Nutrition
Breakfast
Option 1: Scrambled eggs with spinach, tomatoes, and a sprinkle of feta cheese
Option 2: Whole grain toast
Option 3: A small apple
Lunch
Option 1: Grilled chicken breast marinated in lemon juice and herbs
Option 2: Quinoa pilaf with mixed vegetables (e.g., bell peppers, zucchini, and carrots)
Option 3: Mixed green salad with a light vinaigrette dressing
Afternoon snack
Greek yoghurt with a handful of mixed berries and a drizzle of honey
Dinner
Option 1: Baked salmon with a squeeze of fresh lemon juice
Option 2: Steamed broccoli and cauliflower
Option 3: Brown rice with chopped parsley
Exercise: Full Body Workout
Warm-Up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks).
Circuit (Repeat 3 times):
- Bodyweight Squats: 15-20 reps
- Push-Ups (Modified or on knees if needed): 10-15 reps
- Plank: Hold for 30 seconds to 1 minute
- Walking Lunges: 10-12 reps per leg
- Bicycle Crunches: 15-20 reps per side
Cool Down: 5-10 minutes of stretching (focus on legs, chest, back, and core).
Tuesday
Nutrition
Breakfast
Overnight oats with chia seeds, topped with sliced strawberries, almonds, and a sprinkle of cinnamon
Lunch
Option 1: Turkey and avocado whole wheat wrap with lettuce and sliced cucumber
Option 2: Side salad with mixed greens, cucumber, cherry tomatoes, and a light vinaigrette dressing
Afternoon Snack
Carrot sticks with hummus
Dinner
Option 1: Stir-fried tofu with snap peas, bell peppers, and a light soy sauce
Option 2: Quinoa seasoned with garlic and ginger
Exercise: Cardio and Core
Warm-Up: 5-10 minutes of marching or light jogging in place
Workout:
- Jumping Jacks: 1 minute
- Mountain Climbers: 30 seconds
- High Knees: 1 minute
- Plank with Shoulder Taps: 30 seconds
- Bicycle Crunches: 15-20 reps per side
- Russian Twists: 15-20 reps per side
Cardio Finisher: 10-15 minutes of moderate-intensity cardio (e.g., brisk walking, jogging, cycling)
Wednesday
Nutrition
Breakfast
Green smoothie with spinach, banana, almond milk, and protein powder
Lunch
Grilled shrimp salad with mixed greens, cherry tomatoes, avocado slices, and a light lemon vinaigrette dressing
Afternoon Snack
Cottage cheese with pineapple chunks and a sprinkle of shredded coconut
Dinner
Option 1: Lean beef stir-fry with broccoli, carrots, and snow peas
Option 2: Brown rice with a dash of sesame oil
Exercise
Warm-Up: 5-10 minutes of light cardio (e.g., marching in place, leg swings)
Circuit (Repeat 3 times):
- Bodyweight Squats: 15-20 reps
- Reverse Lunges: 10-12 reps per leg
- Glute Bridges: 15-20 reps
- Calf Raises: 15-20 reps
- Wall Sit: Hold for 30-60 seconds
Cool Down: 5-10 minutes of stretching (focus on legs and lower body)
Thursday
Nutrition
Breakfast
Option 1: Whole grain toast with avocado spread, a poached egg, and a sprinkle of black pepper
Option 2: A small orange
Lunch
Option 1: Lentil soup with diced tomatoes and spinach
Option 2: Whole grain roll with a spread of butter
Afternoon Snack
A handful of almonds and a small piece of dark chocolate
Dinner
Option 1: Baked chicken breast seasoned with Italian herbs and a squeeze of fresh lemon
Option 2: Quinoa with roasted vegetables such as asparagus, bell peppers, and cherry tomatoes
Exercise: Upper Body and Core
Warm-Up: 5-10 minutes of light cardio (e.g., arm circles, shoulder rolls).
Circuit (Repeat 3 times):
- Push-Ups (Modified or on knees if needed): 10-15 reps
- Tricep Dips: 10-15 reps
- Superman (Back Extensions): 12-15 reps
- Plank with Alternating Leg Lifts: 10-12 reps per leg
- Bicycle Crunches: 15-20 reps per side
Cool Down: 5-10 minutes of stretching (focus on arms, chest, back, and core)
Friday
Nutrition
Breakfast
Greek yoghurt with honey, mixed berries, and a handful of granola
Lunch
Whole wheat pasta with marinara sauce, grilled chicken, spinach, and a side of steamed broccoli
Afternoon Snack
Air-popped popcorn sprinkled with a bit of Parmesan cheese and a pinch of garlic powder
Dinner
Option 1: Grilled salmon with a drizzle of balsamic glaze
Option 2: Quinoa salad with cucumber, cherry tomatoes, feta cheese, and a squeeze of lemon
Exercise: Total Body Endurance
Warm-Up: 5-10 minutes of light cardio (e.g., marching in place, dynamic stretches)
Workout:
- Burpees: 10-15 reps
- Jump Squats: 15-20 reps
- Push-Ups (Modified or on knees if needed): 10-15 reps
- Plank Jacks: 15-20 reps
- Mountain Climbers: 30 seconds
- Russian Twists: 15-20 reps per side
Cool Down: 5-10 minutes of stretching (full body focus)
Saturday
Nutrition
Breakfast
Option 1: Scrambled eggs with spinach, mushrooms, and a sprinkle of mozzarella cheese
Option 2: Whole grain toast
Option 3: A small apple
Lunch
Turkey and avocado whole wheat wrap with lettuce, sliced cucumber, and a spread of hummus
Afternoon Snack
Greek yoghurt with a handful of mixed berries and a sprinkle of granola
Dinner (Cheat Meal)
Enjoy a meal of your choice (e.g., pizza, burger, pasta) with a focus on quality ingredients and moderate portion sizes
Sunday
Nutrition
Breakfast
Smoothie with banana, spinach, almond milk, protein powder, and a spoonful of peanut butter
Lunch
Option 1: Grilled chicken breast seasoned with herbs and a squeeze of lime juice
Option 2: Quinoa pilaf with mixed vegetables (e.g., bell peppers, carrots, and peas)
Option 3: Mixed green salad with cherry tomatoes, avocado slices, and a light balsamic vinaigrette dressing
Afternoon Snack
Carrot sticks with hummus and a sprinkle of cumin
Dinner
Option 1: Baked fish (e.g., cod or tilapia) with a sprinkle of dill
Option 2: Steamed vegetables such as green beans and carrots
Option 3: Brown rice seasoned with chopped parsley and a dash of olive oil
Frequently asked questions about weight loss
How long does it take to lose weight safely?
Safe weight loss typically ranges from 0.5 to 2 pounds per week, depending on factors like diet and exercise routine.
What are the best foods for weight loss?
The best foods for weight loss include lean proteins, leafy greens, whole grains, and fruits rich in fibre and nutrients.
How often should I exercise to lose weight?
To lose weight effectively, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, supplemented with strength training sessions.
