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Diet Plan


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Diet plan and workout Table


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Diet plan
0
Name
Age
Current Weight
Target Weight
Height(ft)
Any Allergies
Do you eat Non-veg
ingredients
Diet Plan
Workout per day
Recipy
Notes
1
barbie
21
62
50
5.3
No
Yes
Chicken,egg,paneer,vegtables
| Day | Breakfast | Lunch | Dinner | | --- | --- | --- | --- | | Monday | Scrambled eggs with veggies | Grilled chicken with roasted veggies | Paneer tikka with salad | | Tuesday | Oatmeal with fruits | Chickpea salad | Grilled fish with stir-fried veggies | | Wednesday | Greek yogurt with granola | Grilled chicken wrap with veggies | Grilled paneer with roasted veggies | | Thursday | Smoothie bowl with nuts and seeds | Lentil soup with salad | Stir-fried tofu with veggies | | Friday | Avocado toast with poached eggs | Quinoa salad with veggies | Grilled chicken with stir-fried veggies | | Saturday | Protein pancakes with berries | Grilled fish with roasted veggies | Paneer tikka with salad | | Sunday | Scrambled eggs with smoked salmon | Grilled chicken with stir-fried veggies | Grilled paneer with roasted veggies | This diet plan takes into consideration the user's age, current weight, height, target weight, allergies, non-veg preference, and preferred ingredients. The meals are designed to be healthy, balanced, and satisfying while helping the user reach their weight loss goals. All non-veg options are included in the plan, but can be substituted with vegetarian options if preferred. Additionally, the plan avoids any ingredients that the user may be allergic to.
Monday:
Warm-up: 5 minutes of light cardio
Strength training: 3 sets of 10 reps of bodyweight squats, push-ups, and lunges
Cardio: 20 minutes of moderate-intensity jogging
Cool-down: 5 minutes of stretching
Tuesday:
Warm-up: 5 minutes of light cardio
Strength training: 3 sets of 10 reps of dumbbell curls, tricep extensions, and lateral raises
Cardio: 20 minutes of high-intensity interval training (30 seconds sprint followed by 30 seconds rest)
Cool-down: 5 minutes of stretching
Wednesday:
Rest day
Thursday:
Warm-up: 5 minutes of light cardio
Strength training: 3 sets of 10 reps of dumbbell squats, dumbbell rows, and bench press
Cardio: 20 minutes of moderate-intensity cycling
Cool-down: 5 minutes of stretching
Friday:
Warm-up: 5 minutes of light cardio
Strength training: 3 sets of 10 reps of calf raises, leg curls, and leg extensions
Cardio: 20 minutes of moderate-intensity stair climber
Cool-down: 5 minutes of stretching
Saturday:
Warm-up: 5 minutes of light cardio
Strength training: 3 sets of 10 reps of pull-ups, chin-ups, and dips
Cardio: 20 minutes of moderate-intensity rowing
Cool-down: 5 minutes of stretching
Sunday:
Rest day
Note: This workout plan is a general guideline and should be adjusted based on individual fitness level, health conditions, and personal preferences. Always consult with a healthcare professional before starting a new exercise program.
Lemon Garlic Chicken
Spicy Egg Masala
Paneer Tikka Masala
Veggie Stir Fry with Chicken
Chicken and Veggie Soup
Egg Fried Rice with Veggies
Spicy Chicken Curry
Paneer and Veggie Kebabs
Chicken and Veggie Skewers with Peanut Sauce
Egg and Veggie Breakfast Bowl
Open
2
Namita
20
70
60
5.2
Color Allergy
No
Paneer,dal,vegtables,fruits
| Day | Breakfast | Lunch | Dinner | |-----|----------------------|-----------------------|-----------------------| | Mon | Oatmeal, Banana | Brown Rice, Dal, Salad | Grilled Paneer, Veggies | | Tue | Yogurt, Berries | Quinoa Salad | Stir-Fried Vegetables, Brown Rice | | Wed | Scrambled Eggs, Toast | Lentil Soup, Salad | Baked Fish, Steamed Vegetables | | Thu | Smoothie | Chickpea Salad | Stuffed Bell Peppers | | Fri | Avocado Toast | Lentil Stew, Brown Rice | Grilled Chicken, Stir-Fried Vegetables | | Sat | Greek Yogurt, Granola | Grilled Vegetable Sandwich | Baked Tofu, Steamed Vegetables | | Sun | Fresh Fruit Salad | Vegetable Soup | Quinoa Bowl with Roasted Vegetables | Note: All the meals are vegetarian as per the user's preference. The ingredients used in the diet plan are paneer, dal, vegetables, and fruits. The plan takes into account the user's age, current weight, height, target weight, allergies, and non-veg preference to create a balanced and healthy diet plan for a week. The plan also includes a variety of dishes to prevent monotony and ensure that the user receives all the necessary nutrients.
Day 1:
Warm up: 10 minutes of stretching exercises
Cardio: 20 minutes of jogging or cycling
Strength training: 3 sets x 10 reps of squats, lunges, push-ups, and tricep dips
Cool down: 5 minutes of stretching exercises
Day 2:
Warm up: 10 minutes of stretching exercises
Cardio: 20 minutes of high-intensity interval training (HIIT)
Strength training: 3 sets x 10 reps of deadlifts, shoulder presses, bicep curls, and leg press
Cool down: 5 minutes of stretching exercises
Day 3:
Rest day
Day 4:
Warm up: 10 minutes of stretching exercises
Cardio: 20 minutes of swimming or rowing
Strength training: 3 sets x 10 reps of bench press, pull-ups, calf raises, and planks
Cool down: 5 minutes of stretching exercises
Day 5:
Warm up: 10 minutes of stretching exercises
Cardio: 20 minutes of running or jumping jacks
Strength training: 3 sets x 10 reps of glute bridges, dumbbell rows, lateral raises, and crunches
Cool down: 5 minutes of stretching exercises
Day 6:
Rest day
Day 7:
Warm up: 10 minutes of stretching exercises
Cardio: 20 minutes of dancing or kickboxing
Strength training: 3 sets x 10 reps of leg curls, pull-downs, hammer curls, and Russian twists
Cool down: 5 minutes of stretching exercises
Note: This workout plan is a general guideline and should be adjusted to fit individual needs and abilities. Please consult with a healthcare professional before beginning any new exercise program.
Paneer and Vegetable Stir Fry
Dal and Vegetable Soup
Grilled Vegetable and Fruit Kabobs
Lentil and Vegetable Curry
Grilled Paneer and Vegetable Skewers
Vegetable and Fruit Salad with Balsamic Dressing
Paneer and Vegetable Kebabs with Mint Chutney
Vegetable and Lentil Stew
Roasted Vegetable and Paneer Salad
Vegetable and Fruit Smoothie Bowl
Open
3
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Summarizes the Diet and Workout plan to reduce the weight

Here are two diet and workout plans based on user preferences:

Kiran Khanna

Age: 22
Current Weight: 80 kg
Target Weight: 60 kg
Height: 5.3 ft
Any Allergies: No
Do you eat Non-veg: Yes
Preferred Ingredients: Chicken, egg, paneer, vegetables
Diet Plan:
| Day | Breakfast | Lunch | Dinner |
| -— | --- | --- | -— |
| Monday | Scrambled eggs, whole wheat toast | Grilled chicken salad with mixed veggies | Paneer tikka with mixed veggies |
| Tuesday | Oatmeal with fruits and nuts | Grilled fish with brown rice and steamed veggies | Vegetable stir-fry with tofu |
| Wednesday | Spinach and mushroom omelette with whole wheat toast | Chicken and vegetable stir-fry with brown rice | Grilled paneer with mixed veggies |
| Thursday | Greek yogurt with granola and berries | Lentil soup with mixed veggies | Grilled chicken with roasted sweet potatoes and mixed veggies |
| Friday | Green smoothie with protein powder | Quinoa salad with mixed veggies and boiled egg | Vegetable curry with brown rice |
| Saturday | Avocado toast with tomato and cucumber | Grilled salmon with roasted vegetables | Tofu and vegetable stir-fry with brown rice |
| Sunday | Whole wheat pancakes with berries and almond butter | Grilled chicken with mixed veggies and sweet potato mash | Mixed vegetable curry with brown rice |
This diet plan takes into account the user's age, current weight, height, target weight, allergies, non-veg preferences, and preferred ingredients. It includes a range of healthy and balanced meals for breakfast, lunch, and dinner throughout the week. The meals are designed to provide the necessary nutrition while also supporting weight loss goals. The table is presented in Markdown format for easy readability.
Workout Plan:
Day 1: Cardio for 30 minutes, weight lifting for upper body (3 sets of 12 reps each), and stretching.
Day 2: Rest day.
Day 3: Cardio for 30 minutes, weight lifting for lower body (3 sets of 12 reps each), and stretching.
Day 4: Rest day.
Day 5: Cardio for 30 minutes, full body circuit training (3 sets of 10 reps each), and stretching.
Day 6: Rest day.
Day 7: Cardio for 45 minutes, yoga or Pilates, and stretching.
Notes: It is recommended to consult a fitness professional before starting any new workout plan.

Namita

Age: 20
Current Weight: 70 kg
Target Weight: 60 kg
Height: 5.2 ft
Any Allergies: Color Allergy
Do you eat Non-veg: No
Preferred Ingredients: Paneer, dal, vegetables, fruits
Diet Plan:
| Day | Breakfast | Lunch | Snack | Dinner |
| --- | -— | --- | --- | -— |
| Monday | Oats with fruits and nuts | Grilled paneer with mixed vegetables | Apple slices with peanut butter | Lentil soup with salad |
| Tuesday | Scrambled eggs with whole wheat toast | Stir-fried vegetables with brown rice | Carrots and hummus | Grilled fish with mixed vegetables |
| Wednesday | Yogurt with granola and berries | Lentil soup with mixed vegetables | Banana with almond butter | Grilled paneer with salad |
| Thursday | Whole wheat pancakes with berries | Quinoa salad with mixed vegetables | Greek yogurt with honey | Dal with mixed vegetables |
| Friday | Avocado toast with boiled egg | Veggie burger with sweet potato fries | Apple slices with almond butter | Grilled chicken breast with mixed vegetables |
| Saturday | Smoothie bowl with fruits and nuts | Grilled paneer with mixed vegetables | Carrots and hummus | Stir-fried vegetables with brown rice |
| Sunday | Whole wheat waffles with berries | Lentil soup with mixed vegetables | Greek yogurt with honey | Grilled fish with mixed vegetables |
Considering your age, current weight, height, and target weight, the above table provides a balanced diet plan for a week. It includes a combination of proteins, whole grains, fruits, vegetables, and healthy fats to help you achieve your weight loss goals. Also, as per your preference, the plan includes vegetarian options only.
Since you have mentioned having a color allergy, the plan avoids any food that contains artificial colors. Moreover, as you don't eat non-veg, the plan does not include any meat or fish items. The ingredients used in the plan include paneer, dal, vegetables, and fruits, which are all healthy and nutritious options.
Workout Plan:
Day 1: Warm-up: 5 minutes of light cardio (jogging, jumping jacks, etc.), Strength training: 3 sets of 12 reps of squats, lunges, push-ups, and dumbbell rows, Cardio: 20 minutes of moderate-intensity running or cycling, Cool-down: 5 minutes of stretching
Day 2: Warm-up: 5 minutes of light cardio (jogging, jumping jacks, etc.), Strength training: 3 sets of 12 reps of deadlifts, bench presses, pull-ups, and bicep curls, Cardio: 20 minutes of high-intensity interval training (alternating between 30 seconds of all-out effort and 60 seconds of rest), Cool-down: 5 minutes of stretching
Day 3: Warm-up: 5 minutes of light cardio (jogging, jumping jacks, etc.), Strength training: 3 sets of 12 reps of leg press, leg curls, lateral pull-downs, and tricep extensions, Cardio: 30 minutes of low-intensity steady-state cardio (walking, swimming, etc.), Cool-down: 5 minutes of stretching
(Note: These are just examples and can be adjusted based on personal preferences and fitness level. It is recommended to consult with a certified personal trainer before starting a new workout plan.)



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