Prompt Title: Weight Loss & Workout Plan

Sure, here's a revised plan with more day-to-day specifics for the next 7 days, based on your preference for morning workouts and easy-to-cook healthy meals:

Meal Plan:

Day 1 Breakfast: Spinach omelet with whole grain toast. Snack: Greek yogurt with mixed berries. Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and avocado. Snack: Sliced cucumber with hummus. Dinner: Baked salmon with roasted vegetables and quinoa.

Day 2 Breakfast: Overnight oats with almond milk, chia seeds, and sliced banana. Snack: Hard-boiled egg with baby carrots. Lunch: Tuna salad with mixed greens, cherry tomatoes, and cucumber. Snack: Apple slices with almond butter. Dinner: Turkey chili with mixed vegetables.

Day 3 Breakfast: Whole grain toast with smashed avocado and scrambled eggs. Snack: Trail mix with nuts and dried fruits. Lunch: Grilled chicken wrap with mixed greens, cherry tomatoes, and low-fat ranch dressing. Snack: Sliced bell peppers with hummus. Dinner: Baked chicken breast with roasted sweet potato and broccoli.

Day 4 Breakfast: Smoothie bowl with mixed berries, spinach, almond milk, and chia seeds. Snack: Cottage cheese with sliced peaches. Lunch: Shrimp and vegetable stir-fry with brown rice. Snack: Baby carrots with guacamole. Dinner: Baked salmon with roasted asparagus and sweet potato.

Day 5 Breakfast: Whole grain pancakes with sliced banana and peanut butter. Snack: Greek yogurt with sliced strawberries. Lunch: Turkey and cheese sandwich with mixed greens and cherry tomatoes. Snack: Sliced pear with almond butter. Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa.

Day 6 Breakfast: Veggie and cheese omelet with whole grain toast. Snack: Hard-boiled egg with sliced bell peppers. Lunch: Grilled chicken Caesar salad with mixed greens, cherry tomatoes, and croutons. Snack: Trail mix with nuts and dried fruits. Dinner: Baked salmon with roasted broccoli and brown rice.

Day 7 Breakfast: Greek yogurt with mixed berries and granola. Snack: Baby carrots with hummus. Lunch: Tuna and white bean salad with mixed greens and cherry tomatoes. Snack: Sliced apple with almond butter. Dinner: Turkey meatballs with zucchini noodles and tomato sauce.

Workout Plan:

Monday: 30-minute run or jog. Tuesday: Upper body strength training with dumbbells or resistance bands (e.g., bicep curls, chest press, tricep extensions). Wednesday: 30-minute cardio workout (e.g., jump rope, stair stepper, or stationary bike). Thursday: Lower body strength training with bodyweight exercises (e.g., squats, lunges, calf raises). Friday: 30-minute circuit workout (e.g., jumping jacks, push-ups, burpees, mountain climbers). Saturday: Rest day. Sunday: 30-minute yoga or stretching session.

Remember to stay hydrated, get enough sleep, and listen to your body. If a certain workout or meal doesn't work for you, feel free to adjust the plan accordingly. Good luck with your fitness journey!