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7 Day Couple Diet Workout Plan 2025-05-18

The document outlines a 7-day meal and workout plan for a couple, focusing on specific dietary needs and fitness goals. The husband, a 37-year-old diabetic, aims to lose weight and build muscle, while the 29-year-old vegetarian wife seeks to lose fat and tone up. Each day includes detailed meal plans and workout routines tailored to their individual requirements.

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pradeepchandralakhinana
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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49 views7 pages

7 Day Couple Diet Workout Plan 2025-05-18

The document outlines a 7-day meal and workout plan for a couple, focusing on specific dietary needs and fitness goals. The husband, a 37-year-old diabetic, aims to lose weight and build muscle, while the 29-year-old vegetarian wife seeks to lose fat and tone up. Each day includes detailed meal plans and workout routines tailored to their individual requirements.

Uploaded by

pradeepchandralakhinana
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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7-Day Meal & Workout Plan for Couple

This 7-day plan is designed for:

- Husband: 37 years old, 87 kg, diabetic, looking to lose weight and build muscle using
dumbbells and whey protein.

- Wife: 29 years old, 70 kg, vegetarian, looking to lose fat and get toned with whey protein
and vegetarian meals.

Day 1

Husband's Diet

- 6:00 AM: 5 soaked almonds + 1 walnut + green tea


- 7:00 AM (Pre-workout): MB 200 Xtreme (as per label)
- 8:00 AM (Post-workout): 1 scoop whey protein (30g) in water
- 9:00 AM: Moong dal dosa (2 medium, ~150g) + chutney
- 12:30 PM: Grilled tofu/paneer (100g) or dal + 1 bajra roti (60g) + sabzi (150g) + salad
- 4:00 PM: Boiled chana/sprouts (100g) or whey shake
- 7:00 PM: Stir-fried paneer (100g) or egg bhurji (2 eggs) + 1 small millet roti (50g) +
vegetables (100g)
- 9:00 PM: 75g low-fat Greek yogurt or warm haldi milk (no sugar)

Husband's Workout

- 5-day dumbbell-based workout: Full body, push/pull split, lower body, cardio/HIIT, and
core.
- Walk 20-30 minutes daily.

Wife's Diet

- 6:30 AM: Warm water with lemon + 5 soaked almonds + 1 walnut


- 8:00 AM: Moong dal chilla (2 medium, ~100g) + mint chutney + 1 scoop whey protein in
almond milk
- 11:00 AM: Salad (100g) + 1 small apple or guava
- 1:00 PM: 2 whole wheat rotis (60g) + vegetable sabzi (150g) + dal (100ml) + salad
- 4:00 PM: Sprouted moong (100g) or whey shake
- 7:00 PM: Paneer/tofu stir-fry (100g) + 1 millet roti or soup
- 9:00 PM: 75g Greek yogurt or turmeric milk (unsweetened)

Wife's Workout

- 5-day dumbbell-based beginner workout: full body, upper/lower split, yoga or walking.
- Light 20-30 min walk or yoga on rest days.

Day 2

Husband's Diet

- 6:00 AM: 5 soaked almonds + 1 walnut + green tea


- 7:00 AM (Pre-workout): MB 200 Xtreme (as per label)
- 8:00 AM (Post-workout): 1 scoop whey protein (30g) in water
- 9:00 AM: Moong dal dosa (2 medium, ~150g) + chutney
- 12:30 PM: Grilled tofu/paneer (100g) or dal + 1 bajra roti (60g) + sabzi (150g) + salad
- 4:00 PM: Boiled chana/sprouts (100g) or whey shake
- 7:00 PM: Stir-fried paneer (100g) or egg bhurji (2 eggs) + 1 small millet roti (50g) +
vegetables (100g)
- 9:00 PM: 75g low-fat Greek yogurt or warm haldi milk (no sugar)

Husband's Workout

- 5-day dumbbell-based workout: Full body, push/pull split, lower body, cardio/HIIT, and
core.
- Walk 20-30 minutes daily.

Wife's Diet

- 6:30 AM: Warm water with lemon + 5 soaked almonds + 1 walnut


- 8:00 AM: Moong dal chilla (2 medium, ~100g) + mint chutney + 1 scoop whey protein in
almond milk
- 11:00 AM: Salad (100g) + 1 small apple or guava
- 1:00 PM: 2 whole wheat rotis (60g) + vegetable sabzi (150g) + dal (100ml) + salad
- 4:00 PM: Sprouted moong (100g) or whey shake
- 7:00 PM: Paneer/tofu stir-fry (100g) + 1 millet roti or soup
- 9:00 PM: 75g Greek yogurt or turmeric milk (unsweetened)
Wife's Workout

- 5-day dumbbell-based beginner workout: full body, upper/lower split, yoga or walking.
- Light 20-30 min walk or yoga on rest days.

Day 3

Husband's Diet

- 6:00 AM: 5 soaked almonds + 1 walnut + green tea


- 7:00 AM (Pre-workout): MB 200 Xtreme (as per label)
- 8:00 AM (Post-workout): 1 scoop whey protein (30g) in water
- 9:00 AM: Moong dal dosa (2 medium, ~150g) + chutney
- 12:30 PM: Grilled tofu/paneer (100g) or dal + 1 bajra roti (60g) + sabzi (150g) + salad
- 4:00 PM: Boiled chana/sprouts (100g) or whey shake
- 7:00 PM: Stir-fried paneer (100g) or egg bhurji (2 eggs) + 1 small millet roti (50g) +
vegetables (100g)
- 9:00 PM: 75g low-fat Greek yogurt or warm haldi milk (no sugar)

Husband's Workout

- 5-day dumbbell-based workout: Full body, push/pull split, lower body, cardio/HIIT, and
core.
- Walk 20-30 minutes daily.

Wife's Diet

- 6:30 AM: Warm water with lemon + 5 soaked almonds + 1 walnut


- 8:00 AM: Moong dal chilla (2 medium, ~100g) + mint chutney + 1 scoop whey protein in
almond milk
- 11:00 AM: Salad (100g) + 1 small apple or guava
- 1:00 PM: 2 whole wheat rotis (60g) + vegetable sabzi (150g) + dal (100ml) + salad
- 4:00 PM: Sprouted moong (100g) or whey shake
- 7:00 PM: Paneer/tofu stir-fry (100g) + 1 millet roti or soup
- 9:00 PM: 75g Greek yogurt or turmeric milk (unsweetened)

Wife's Workout

- 5-day dumbbell-based beginner workout: full body, upper/lower split, yoga or walking.
- Light 20-30 min walk or yoga on rest days.

Day 4

Husband's Diet

- 6:00 AM: 5 soaked almonds + 1 walnut + green tea


- 7:00 AM (Pre-workout): MB 200 Xtreme (as per label)
- 8:00 AM (Post-workout): 1 scoop whey protein (30g) in water
- 9:00 AM: Moong dal dosa (2 medium, ~150g) + chutney
- 12:30 PM: Grilled tofu/paneer (100g) or dal + 1 bajra roti (60g) + sabzi (150g) + salad
- 4:00 PM: Boiled chana/sprouts (100g) or whey shake
- 7:00 PM: Stir-fried paneer (100g) or egg bhurji (2 eggs) + 1 small millet roti (50g) +
vegetables (100g)
- 9:00 PM: 75g low-fat Greek yogurt or warm haldi milk (no sugar)

Husband's Workout

- 5-day dumbbell-based workout: Full body, push/pull split, lower body, cardio/HIIT, and
core.
- Walk 20-30 minutes daily.

Wife's Diet

- 6:30 AM: Warm water with lemon + 5 soaked almonds + 1 walnut


- 8:00 AM: Moong dal chilla (2 medium, ~100g) + mint chutney + 1 scoop whey protein in
almond milk
- 11:00 AM: Salad (100g) + 1 small apple or guava
- 1:00 PM: 2 whole wheat rotis (60g) + vegetable sabzi (150g) + dal (100ml) + salad
- 4:00 PM: Sprouted moong (100g) or whey shake
- 7:00 PM: Paneer/tofu stir-fry (100g) + 1 millet roti or soup
- 9:00 PM: 75g Greek yogurt or turmeric milk (unsweetened)

Wife's Workout

- 5-day dumbbell-based beginner workout: full body, upper/lower split, yoga or walking.
- Light 20-30 min walk or yoga on rest days.
Day 5

Husband's Diet

- 6:00 AM: 5 soaked almonds + 1 walnut + green tea


- 7:00 AM (Pre-workout): MB 200 Xtreme (as per label)
- 8:00 AM (Post-workout): 1 scoop whey protein (30g) in water
- 9:00 AM: Moong dal dosa (2 medium, ~150g) + chutney
- 12:30 PM: Grilled tofu/paneer (100g) or dal + 1 bajra roti (60g) + sabzi (150g) + salad
- 4:00 PM: Boiled chana/sprouts (100g) or whey shake
- 7:00 PM: Stir-fried paneer (100g) or egg bhurji (2 eggs) + 1 small millet roti (50g) +
vegetables (100g)
- 9:00 PM: 75g low-fat Greek yogurt or warm haldi milk (no sugar)

Husband's Workout

- 5-day dumbbell-based workout: Full body, push/pull split, lower body, cardio/HIIT, and
core.
- Walk 20-30 minutes daily.

Wife's Diet

- 6:30 AM: Warm water with lemon + 5 soaked almonds + 1 walnut


- 8:00 AM: Moong dal chilla (2 medium, ~100g) + mint chutney + 1 scoop whey protein in
almond milk
- 11:00 AM: Salad (100g) + 1 small apple or guava
- 1:00 PM: 2 whole wheat rotis (60g) + vegetable sabzi (150g) + dal (100ml) + salad
- 4:00 PM: Sprouted moong (100g) or whey shake
- 7:00 PM: Paneer/tofu stir-fry (100g) + 1 millet roti or soup
- 9:00 PM: 75g Greek yogurt or turmeric milk (unsweetened)

Wife's Workout

- 5-day dumbbell-based beginner workout: full body, upper/lower split, yoga or walking.
- Light 20-30 min walk or yoga on rest days.
Day 6

Husband's Diet

- 6:00 AM: 5 soaked almonds + 1 walnut + green tea


- 7:00 AM (Pre-workout): MB 200 Xtreme (as per label)
- 8:00 AM (Post-workout): 1 scoop whey protein (30g) in water
- 9:00 AM: Moong dal dosa (2 medium, ~150g) + chutney
- 12:30 PM: Grilled tofu/paneer (100g) or dal + 1 bajra roti (60g) + sabzi (150g) + salad
- 4:00 PM: Boiled chana/sprouts (100g) or whey shake
- 7:00 PM: Stir-fried paneer (100g) or egg bhurji (2 eggs) + 1 small millet roti (50g) +
vegetables (100g)
- 9:00 PM: 75g low-fat Greek yogurt or warm haldi milk (no sugar)

Husband's Workout

- 5-day dumbbell-based workout: Full body, push/pull split, lower body, cardio/HIIT, and
core.
- Walk 20-30 minutes daily.

Wife's Diet

- 6:30 AM: Warm water with lemon + 5 soaked almonds + 1 walnut


- 8:00 AM: Moong dal chilla (2 medium, ~100g) + mint chutney + 1 scoop whey protein in
almond milk
- 11:00 AM: Salad (100g) + 1 small apple or guava
- 1:00 PM: 2 whole wheat rotis (60g) + vegetable sabzi (150g) + dal (100ml) + salad
- 4:00 PM: Sprouted moong (100g) or whey shake
- 7:00 PM: Paneer/tofu stir-fry (100g) + 1 millet roti or soup
- 9:00 PM: 75g Greek yogurt or turmeric milk (unsweetened)

Wife's Workout

- 5-day dumbbell-based beginner workout: full body, upper/lower split, yoga or walking.
- Light 20-30 min walk or yoga on rest days.
Day 7

Husband's Diet

- 6:00 AM: 5 soaked almonds + 1 walnut + green tea


- 7:00 AM (Pre-workout): MB 200 Xtreme (as per label)
- 8:00 AM (Post-workout): 1 scoop whey protein (30g) in water
- 9:00 AM: Moong dal dosa (2 medium, ~150g) + chutney
- 12:30 PM: Grilled tofu/paneer (100g) or dal + 1 bajra roti (60g) + sabzi (150g) + salad
- 4:00 PM: Boiled chana/sprouts (100g) or whey shake
- 7:00 PM: Stir-fried paneer (100g) or egg bhurji (2 eggs) + 1 small millet roti (50g) +
vegetables (100g)
- 9:00 PM: 75g low-fat Greek yogurt or warm haldi milk (no sugar)

Husband's Workout

- 5-day dumbbell-based workout: Full body, push/pull split, lower body, cardio/HIIT, and
core.
- Walk 20-30 minutes daily.

Wife's Diet

- 6:30 AM: Warm water with lemon + 5 soaked almonds + 1 walnut


- 8:00 AM: Moong dal chilla (2 medium, ~100g) + mint chutney + 1 scoop whey protein in
almond milk
- 11:00 AM: Salad (100g) + 1 small apple or guava
- 1:00 PM: 2 whole wheat rotis (60g) + vegetable sabzi (150g) + dal (100ml) + salad
- 4:00 PM: Sprouted moong (100g) or whey shake
- 7:00 PM: Paneer/tofu stir-fry (100g) + 1 millet roti or soup
- 9:00 PM: 75g Greek yogurt or turmeric milk (unsweetened)

Wife's Workout

- 5-day dumbbell-based beginner workout: full body, upper/lower split, yoga or walking.
- Light 20-30 min walk or yoga on rest days.

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