Mon
Tue
Wed
Thu
Fri
Sat
Sun
🛒 List
Breakfast · 7–8 AM
Oats + Banana
½ cup oats microwaved in water (2 min), top with half a banana.
~280 cal8g protein3 min
Lunch · 12–1 PM
Chickpeas + Rice
1 can chickpeas (drained), ½ cup microwave rice, soy sauce drizzle.
~380 cal18g protein3 min
Dinner · 7–8 PM
Chicken + Rice + Frozen Veg
Pan fry 1 chicken breast (10 min), microwave rice pack + frozen veg (3 min). Season with salt & pepper.
~550 cal48g protein15 min
Day Total
~1,210 cal
Tip: Keep a protein bar in your bag for mid-afternoon (~200 cal) to stay fuelled and not go home starving.
Breakfast · 7–8 AM
Eggs + Toast
2 scrambled eggs (5 min), 1 slice whole wheat bread.
~280 cal18g protein5 min
Lunch · 12–1 PM
Chickpeas + Bread
Mash chickpeas slightly, spread on 2 slices bread with a little olive oil and salt.
~360 cal16g protein2 min
Dinner · 7–8 PM
Eggs + Frozen Veg + Rice
3 eggs scrambled with frozen veg in a pan (8 min), serve over rice.
~500 cal30g protein10 min
Day Total
~1,140 cal
Tip: Add a banana + peanut butter or protein bar to hit your daily target.
Breakfast · 7–8 AM
Oats + Boiled Egg
½ cup oats microwaved, 1 boiled egg on the side (boil night before).
~290 cal14g protein2 min
Lunch · 12–1 PM
Chickpeas + Rice
Same as Monday. Fast and reliable.
~380 cal18g protein3 min
Dinner · 7–8 PM
Chicken + Frozen Veg
Pan fry chicken, microwave frozen veg bag. Salt, pepper, done.
~480 cal46g protein15 min
Day Total
~1,150 cal
Tip: Boil 4–6 eggs tonight — grab them as snacks all week. ~70 cal and 6g protein each.
Breakfast · 7–8 AM
Banana + Boiled Eggs
2 boiled eggs (prep night before), 1 banana. Zero effort morning.
~250 cal14g protein0 min
Lunch · 12–1 PM
Chickpeas + Bread
Chickpeas on bread again. Boring but it works and it's fast.
~360 cal16g protein2 min
Dinner · 7–8 PM
Chicken + Rice + Frozen Veg
Cook double chicken — store the extra for Friday lunch. No extra effort.
~550 cal48g protein15 min
Day Total
~1,160 cal
Tip: Cook extra chicken tonight — tomorrow's lunch is already sorted.
Breakfast · 7–8 AM
Oats + Banana
Microwave oats, half banana. Same as Monday.
~280 cal8g protein3 min
Lunch · 12–1 PM
Leftover Chicken + Rice
Last night's extra chicken, cold or microwaved, with rice. Zero cooking.
~420 cal42g protein0 min
Dinner · 7–8 PM
Eggs + Rice + Soy Sauce
Fry 3 eggs, mix with rice and soy sauce. Simple fried rice, 10 min.
~480 cal26g protein10 min
Day Total
~1,180 cal
Tip: End of week — you're well under calories. A small treat tonight is totally fine.
Breakfast · 9–10 AM
Eggs + Oats
3 scrambled eggs + microwave oats. More time today, slightly bigger breakfast.
~380 cal26g protein8 min
Lunch · 1–2 PM
Chickpeas + Rice
Chickpeas, rice, soy sauce. Quick and clean.
~380 cal18g protein3 min
Dinner · 6–7 PM
Chicken + Frozen Veg
Pan fry chicken, steam frozen veg. Season however you like.
~480 cal46g protein15 min
Day Total
~1,240 cal
Tip: Boil 6 eggs today — snacks and breakfasts sorted for the whole week ahead.
Breakfast · 9–10 AM
Eggs + Toast
3 eggs any style, 1–2 slices bread. Take your time, it's Sunday.
~340 cal24g protein8 min
Lunch · 1–2 PM
Chickpeas + Rice
One more time. You know the drill by now.
~380 cal18g protein3 min
Dinner · 6–7 PM
Chicken + Rice + Frozen Veg
Cook double — store extra for Monday lunch. Prep done for the week.
~550 cal48g protein15 min
Day Total
~1,270 cal
Tip: Tonight: lay out oats in a bowl ready to microwave tomorrow morning. Takes 20 seconds.
SHOPPING LIST
~10 items. Buy once, eat all week.
🥩 Protein
🌾 Carbs
🥦 Veg
🥫 Pantry
🍫 Optional
Est. Weekly Cost
~$50–60 CAD
Where to shop: Walmart or No Frills. Costco for chicken and eggs in bulk — saves money long term.
MON
TUE
WED
THU
FRI
PUSH DAY
Chest · Shoulders · Triceps
01
Barbell Bench Press
Lie flat, grip bar, lower to chest slowly, press up explosively.
4 sets6–8 reps90s rest
02
Incline Dumbbell Press
30–45° incline bench. Press from shoulder height upward. Upper chest focus.
3 sets10–12 reps75s rest
03
Overhead Press
Press dumbbells from shoulders straight overhead. Core tight, don't arch back.
3 sets10–12 reps75s rest
04
Lateral Raises
Raise arms out to shoulder height. Slow and controlled. Light weight. Don't shrug.
4 sets15–20 reps45s restAesthetic key
05
Tricep Pushdown
Elbows at sides, push cable down until arms straight. Squeeze triceps at bottom.
3 sets12–15 reps60s rest
Tip: Start light on bench. For laterals — ego aside, go light and feel the burn. That's what builds width.
PULL DAY
Back · Biceps · Rear Delts
01
Pull-Ups / Lat Pulldown
Hang, pull body up until chin clears bar. Full hang between reps. Best back exercise.
4 sets6–10 reps90s restAesthetic key
02
Barbell Row
Hinge forward, back flat. Pull bar to belly button. Squeeze shoulder blades together at top.
4 sets8–10 reps90s rest
03
Seated Cable Row
Sit tall, pull to stomach. Lean slightly back. Full stretch forward between reps.
3 sets10–12 reps75s rest
04
Dumbbell Curl
Keep elbows at sides. Curl one arm at a time to shoulder. Squeeze at top. No swinging.
3 sets10–12 reps60s rest
05
Hammer Curl
Palms facing each other (neutral grip). Curl both together or alternating.
3 sets12 reps60s rest
Tip: Even 3–4 pull-up reps count. You'll progress fast as a beginner.
LEGS DAY
Quads · Hamstrings · Glutes · Calves
01
Barbell Squat
Bar on traps, feet shoulder-width. Squat until thighs parallel. Drive through heels.
4 sets6–8 reps2 min rest
02
Romanian Deadlift
Hold bar, hinge hips back, back flat. Feel hamstring stretch. Drive hips forward to stand.
3 sets10–12 reps90s rest
03
Leg Press
Feet shoulder-width on platform. Lower to 90° then press. Don't lock knees at top.
3 sets12–15 reps90s rest
04
Leg Curl
Lie face down. Curl heels toward glutes. Squeeze at top. Slow on the way down.
3 sets12–15 reps60s rest
05
Walking Lunges
Step forward, drop back knee toward floor. Push off front foot. Torso stays upright.
3 sets12 each leg60s rest
06
Calf Raises
Rise up on toes as high as possible. Hold 1 second at top. Lower slowly. Full range.
4 sets15–20 reps45s rest
Tip: Leg day burns the most calories. Don't skip it — it's your biggest fat loss tool.
UPPER + ABS
Shoulders · Back · Core
01
Dumbbell Shoulder Press
Sit upright. Press from ear level overhead. Don't arch lower back.
4 sets8–10 reps75s rest
02
Chest Dips
Lean slightly forward. Lower until shoulders below elbows. Press back up. Lean = more chest.
3 sets10–12 reps75s rest
03
Lateral Raises
Every upper session. Shoulder width is the #1 aesthetic marker.
4 sets15–20 reps45s restAesthetic key
Abs
04
Cable Crunch
Kneel at cable, rope at head. Crunch elbows to knees. Feel abs squeeze, not hips.
3 sets15–20 reps45s rest
05
Hanging Leg Raises
Hang from bar. Raise legs to 90°. Lower slowly. No swinging. Bend knees if needed.
3 sets10–15 reps45s rest
06
Plank
Forearms down, body straight. Squeeze abs and glutes. Don't let hips sag.
3 sets30–60 sec45s rest
Tip: Abs are revealed by diet. Your meal plan is already doing that work.
CARDIO DAY
Fat Burn · 45–60 min · Pick one
🔥 Incline Treadmill Walk
10–12% incline, 5–6 km/h. Walk 45 min. Burns fat without losing muscle. Best option.
⚡ HIIT (20 min)
20 sec sprint, 40 sec walk × 10 rounds. Done fast. Burns fat for hours after.
🚴 Stationary Bike
45 min moderate pace. Low impact. Good if legs are sore from Wednesday.
Sat & Sun: Full rest. Sleep well, eat your meals, recover. Your body burns fat during rest too.