Weekly health and fitness plan

A simple 7-day guide to stay healthy, active, and sickness-free. 💪🏾

MONDAY – Fresh Start

Exercise:

• 20–30 mins brisk walk or light jog

• 3 sets of 15 squats

• 2 sets of 10 push-ups

• Stretch 5 mins

Meals:

• Breakfast: Oats + banana + green tea

• Lunch: Rice + beans + vegetables

• Dinner: Fish + boiled yam or sweet potatoes

Tip:

Drink 2–3 liters of water today.

TUESDAY – Body Strength

Exercise:

• 15 mins skipping or dancing

• 3 sets of lunges (10 reps per leg)

• 30-sec planks × 3

• Stretch 5 mins

Meals:

• Breakfast: Boiled eggs + fruit

• Lunch: Plantain + vegetables + grilled chicken

• Dinner: Beans + salad

Tip:

Step outside for 10–15 mins of sunlight ☀️

WEDNESDAY – Midweek Detox

Exercise:

• Gentle walk (20–25 mins)

• Full body stretching or yoga (10 mins)

Meals:

• Breakfast: Fruit smoothie (banana + pawpaw + milk/water)

• Lunch: Rice + steamed veggies + fish

• Dinner: Light – maybe fruit + small nuts

Tip:

Avoid heavy late-night meals. Early dinner helps digestion.

THURSDAY – Core & Balance

Exercise:

• 3 sets of 15 squats

• 3 sets of 20 bicycle crunches

• 3 sets of 10–12 push-ups

• Stretch 5–10 mins

Meals:

• Breakfast: Oats + fruit

• Lunch: Beans + vegetables

• Dinner: Yam porridge + fish

Tip:

Sleep early today; body repair dey happen best at night.

FRIDAY – Feel-Good Fitness

Exercise:

• 30 mins walk/jog

• 2 sets of planks + 3 sets of squats

• End with stretching

Meals:

• Breakfast: Eggs + toast or pap + milk

• Lunch: Rice + stew + veggies

• Dinner: Light soup or okra + fufu (moderate)

Tip:

Play music and enjoy movement — make exercise fun.

SATURDAY – Flex & Recover

Exercise:

• Light stretching or yoga

• Optional: short walk (15–20 mins)

Meals:

• Keep it balanced and colorful — fruits, veggies, lean protein.

• Avoid junk food today.

Tip:

Clean your space, relax mind, breathe deep.

SUNDAY – Rest & Reset

Exercise:

• Rest day — just gentle movement (house chores or walk).

Meals:

• Eat light and fresh, no overfeeding.

• Hydrate well.

Tip:

Reflect, pray/meditate, plan new week in peace. ✨