Health and Wellness 4 Week Challenge
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Starting your fitness journey can feel overwhelming, but with the right plan, we can build strength and lose fat, all while enjoying delicious, nutritious meals and moving our bodies. This 4-week program is designed for beginners who want to incorporate daily movement, work out effectively three times a week, and fuel their bodies with the right foods for muscle growth and fat loss.
I am not a fitness coach, dietitian or nutritionist this is not medical advice.
I hope my journey will help someone start where they are. Taking care of our bodies inside out is a large act of self care. Our health is the most important thing.
Let’s get started!
Workout Plan
Daily Movement (10-15 min per day)
Morning stretch routine (5-10 min)
Walk or light yoga in the evening (10-15 min)
Optional: Low-impact activities like dance, swimming, or Pilates
Four Weekly 40-Minute Workouts
Workout Days: Monday, Wednesday, Friday
Workout A: Full-Body Strength & Endurance (repeat 3 times for a full circuit)
Squats – 3 sets x 12 reps
Push-ups (on knees or standard) – 3 sets x 10 reps
Bent-over Dumbbell Rows – 3 sets x 12 reps
Step-ups (bodyweight or dumbbells) – 3 sets x 12 reps (each leg)
Plank Hold – 3 sets x 30 sec
Workout B: Lower Body & Core Focus (repeat 3 times for a full circuit)
Glute Bridges – 3 sets x 15 reps
Romanian Deadlifts – 3 sets x 12 reps
Lunges – 3 sets x 12 reps (each leg)
Russian Twists – 3 sets x 20 reps
Bicycle Crunches – 3 sets x 20 reps
Workout C: Upper Body & Cardio (repeat 3 times for a full circuit)
Shoulder Press – 3 sets x 12 reps
Bicep Curls – 3 sets x 12 reps
Overhead triceps extension – 3 sets x 12 reps
Jump Rope or High Knees – 30 sec x 3 sets
Side Planks – 30 sec each side x 3 sets
Tip: Increase dumbbell weight and reps over time to keep progressing.
Meal Planning: 4 Weeks of No-Repeat Meals
The goal is to gradually eliminate processed foods from our diets. Processed food is convenient and cost effective yet they hinder our health goals. For me meal planning and prepping has helped. Prepping my meals for the week on Sunday is one way I remain consistent with food intake goals. The meals below are a suggest to help take away the stress of planning meals.
I am not nutritionist or a dietitian just someone sharing her journey to making better choices.
Checkout the full recipes in a separate post.
Helpful tips to keep in mind:
✅ High in protein (chicken, fish, eggs, beans, Greek yogurt, quinoa)
✅ Gut-friendly foods (fermented foods, fiber-rich vegetables, sauerkraut, bone broth)
✅ Daily Water Intake: 2.5-3 liters (add lemon, mint, or cucumber for flavor)
❌ Avoid: Processed foods, refined sugars, alcohol, fried foods, artificial sweeteners
✅Follow a similar structure to the meals below, rotating lean proteins (chicken, fish, turkey, eggs, beans), fiber-rich carbs (quinoa, sweet potatoes, whole grains), and healthy fats (avocado, olive oil, nuts).
WEEK 1 MEAL PLAN
Breakfast:
Day 1: Scrambled eggs with spinach & avocado on whole-grain toast (350 cal)
Day 2: Greek yogurt with berries, chia seeds & almonds (320 cal)
Day 3: Protein smoothie (banana, almond butter, oat milk, protein powder) (380 cal)
Day 4: Oatmeal with flaxseeds, blueberries, and walnuts (370 cal)
Day 5: Cottage cheese with sliced peaches and honey (340 cal)
Day 6: Hard-boiled eggs with hummus & cucumber slices (350 cal)
Day 7: Chia pudding with almond milk & fresh strawberries (330 cal)
Lunch:
Day 1: Grilled chicken salad with quinoa, avocado & balsamic dressing (480 cal)
Day 2: Lentil soup with whole grain crackers & mixed greens (450 cal)
Day 3: Grilled salmon with roasted Brussels sprouts & wild rice (490 cal)
Day 4: Turkey & hummus wrap with cucumber & greens (470 cal)
Day 5: Black bean & avocado bowl with quinoa & salsa (460 cal)
Day 6: Shrimp stir-fry with brown rice & veggies (490 cal)
Day 7: Chicken lettuce wraps with cashews & ginger dressing (450 cal)
Dinner:
Day 1: Baked cod with roasted sweet potatoes & steamed broccoli (500 cal)
Day 2: Grilled tofu with zucchini noodles & homemade tomato sauce (480 cal)
Day 3: Lemon garlic chicken with quinoa & asparagus (490 cal)
Day 4: Beef & vegetable stew with bone broth base (510 cal)
Day 5: Grilled shrimp with kale salad & roasted chickpeas (480 cal)
Day 6: Baked turkey meatballs with spaghetti squash & marinara sauce (500 cal)
Day 7: Grilled salmon with mixed greens, avocado, and sunflower seeds (520 cal)
WEEK 2 MEAL PLAN
LUNCH:
Day 1: Quinoa and chickpea salad with lemon tahini dressing (470 cal)
Day 2: Grilled salmon with mixed greens and roasted beets (480 cal)
Day 3: Turkey and avocado wrap with spinach and hummus (460 cal)
Day 4: Shrimp quinoa bowl with kale and citrus dressing (490 cal)
Day 5: Chicken and black bean burrito bowl with brown rice (480 cal)
Day 6: Grilled tofu and veggie stir-fry with coconut rice (470 cal)
Day 7: Lentil and sweet potato stew with whole grain bread (460 call)
DINNER:
Day 1: Grilled mahi-mahi with mashed cauliflower and green beans (490 cal)
Day 2: Lemon herb chicken w/roasted asparagus and quinoa (500 cal)
Day 3: Garlic butter shrimp with zucchini noodles (480 cal)
Day 4: Balsamic-glazed salmon with rice and sautéed spinach (510 cal)
Day 5: Stuffed bell peppers with ground turkey and brown rice (500 cal)
Day 6: Baked cod with roasted Brussels sprouts and sweet potatoes (490 cal)
Day 7: Black bean and quinoa-stuffed acorn squash (480 cal)
WEEK 3 LUNCH & DINNER
Lunch:
Grilled salmon with arugula & roasted sweet potatoes (500 cal)
Chickpea and avocado-stuffed pita with tahini dressing (480 cal)
Turkey and quinoa-stuffed zucchini boats (490 cal)
Shrimp and brown rice stir-fry with bok choy (500 cal)
Lemon herb chicken with roasted Brussels sprouts (490 cal)
Spicy black bean and veggie bowl with avocado (470 cal)
Grilled fish tacos with cabbage slaw & lime crema (480 cal)
Dinner:
Baked trout with roasted cauliflower and wild rice (500 cal)
Grilled chicken with quinoa and sauteed kale (490 cal)
Spicy shrimp with black bean and avocado salad (500 cal)
Mediterranean chickpea stew with spinach and tomatoes (480 cal)
Pan-seared salmon with roasted asparagus and quinoa (510 cal)
Turkey meatballs with noodles and marinara sauce (500 cal)
Garlic Lime Shrimp with Cilantro Rice & Roasted Veggies (490 cal)
WEEK 4 LUNCH & DINNER
Lunch:
Grilled Lemon Herb Chicken Salad (450 cal)
Mediterranean Quinoa Bowl (500 cal)
Shrimp & Avocado Lettuce Wraps (400 cal)
Chickpea & Spinach Curry with Brown Rice (550 cal)
Turkey & Veggie Stuffed Peppers (480 cal)
Greek Chicken Pita with Tzatziki (520 cal)
Black Bean & Roasted Veggie Tacos (500 cal)
Dinner
Baked Salmon with Roasted Vegetables (520 cal)
Garlic Butter Chicken with Asparagus (480 cal)
Spaghetti Squash with Turkey Marinara (460 cal)
Sheet Pan Shrimp Fajitas (430 cal)
Grilled Steak with Sweet Potato Mash & Green Beans (550 cal)
Honey Garlic Glazed Chicken with Brown Rice (510 cal)
Stuffed Bell Peppers with Quinoa & Ground Chicken (490 cal)
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Snack Options (150-250 cal)
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Almonds & dark chocolate squares (10 almonds + 1 small square dark chocolate = 200 cal)
Hummus with carrot & celery sticks (2 tbsp hummus + veggie sticks = 180 cal)
Boiled egg with a handful of walnuts (1 egg + 6 walnuts = 200 cal)
Greek yogurt with flaxseeds & cinnamon (½ cup yogurt + 1 tsp flaxseeds + cinnamon = 180 cal)
Apple with almond butter (1 small apple + 1 tbsp almond butter = 220 cal)
Tips for Success:
✅ Consistency is key: Stick with your workouts & meal plan to see results.
✅ Prioritize sleep & recovery: Aim for 7-9 hours of sleep per night.
✅ Stay hydrated: Water is crucial for digestion, muscle recovery, and fat loss.
✅ Listen to your body: Adjust meals & workouts as needed based on energy levels.
Remaining consistent is something we all struggle with from time to time. Give yourself grace. Modify meals and workout to fit your lifestyle. The goal is to get moving, create healthy eating habit and practice consistency. The recipes to all the meals above are listed in a separate post. Click here.