Exercise Routine (3 days a week)

Goal: Start with light exercises to activate your core and arms.

Days: Monday, Wednesday, Friday
Warm-Up (5 minutes):
- Light jogging or brisk walking.
- Arm circles and shoulder rolls to warm up the arms.
Workout:
- Standing Tummy Twists – 2 sets of 15 reps (engages the core).
- Knee Push-Ups – 2 sets of 8-10 reps (for arms).
- Plank Hold – 15-20 seconds, 2 times (builds core strength).
- Wall Push-Ups – 2 sets of 10 reps (arms and chest).
Cool Down: Stretch arms, back, and core with simple yoga stretches (like Cat-Cow and Child’s Pose).

Diet Plan

Focus: Minimize bloating by reducing common irritants like dairy and processed foods. Start with balanced, nutrient-dense meals.

Breakfast Options:

Oatmeal with a banana and chia seeds.
Smoothie with avocado, spinach, and ginger (helps reduce bloating).

Mid-Morning Snack:

A handful of nuts (almonds, peanuts).
Green tea or ginger tea (ginger aids digestion).

Lunch Options:

Traditional Githeri (beans and maize): add vegetables like spinach and carrots for extra fiber.
Brown Rice & Vegetables: with lean chicken or fish (high protein, filling, and easy on the stomach).

Afternoon Snack:

A small fruit bowl (papaya, pineapple – both have digestive enzymes).

Dinner Options:

Sweet Potato & Veggie Stew: sweet potato is gentle on the stomach and filling.
Grilled Fish/Chicken with a Side Salad (lettuce, cucumber, carrot) and a light lemon dressing (no creamy dressings).

Hydration:

Drink at least 8 glasses of water daily.
Add a squeeze of lemon or cucumber slices to water to ease digestion.

Tips

Eat slowly to help with bloating and chew thoroughly.
Try to avoid carbonated drinks as they can cause gas.
After meals, try a short 10-15 minute walk if possible.

Weekly Meal Plan

Day 1: Monday

Breakfast

Oatmeal with banana and chia seeds
Avocado toast on whole grain bread with a sprinkle of black pepper
Papaya smoothie with ginger and a handful of nuts

Lunch

Traditional githeri (beans and maize) with sautéed spinach and carrots
Brown rice, mixed vegetables, and grilled fish
Chicken and vegetable stew with sweet potato on the side

Dinner

Grilled tilapia with steamed broccoli and a side salad
Lentil soup with carrots, celery, and tomatoes
Veggie-stuffed bell peppers with brown rice and black beans

Day 2: Tuesday

Breakfast

Smoothie with mango, spinach, and chia seeds
Hard-boiled eggs with a side of avocado
Overnight oats with apple slices and cinnamon

Lunch

Whole-grain chapati with stewed beans and kale
Mixed vegetable stir-fry with chicken breast and quinoa
Mashed sweet potatoes with grilled lean beef and mixed greens

Dinner

Vegetable and chickpea stir-fry with brown rice
Grilled chicken salad with lettuce, cucumber, and a lemon dressing
Zucchini and carrot noodles with a tomato-based sauce and lentils

Day 3: Wednesday

Breakfast

Scrambled eggs with tomatoes and a side of avocado
Mango and pineapple smoothie with flaxseeds
Oats with almond milk, strawberries, and a drizzle of honey

Lunch

Tilapia fish stew with steamed green beans and brown rice
Grilled chicken wrap with lettuce, cucumber, and a sprinkle of lemon juice
Sweet potato and kidney bean stew

Dinner

Vegetable soup with carrots, pumpkin, and coriander
Sautéed cabbage and carrots with minced beef
Grilled salmon (or any fish) with mashed butternut squash

Day 4: Thursday

Breakfast

Smoothie with avocado, banana, and spinach
Hard-boiled eggs with whole-grain toast and a tomato slice
Overnight chia pudding with a handful of berries

Lunch

Rice and beans with a side of steamed cabbage
Mashed potatoes with lean chicken curry and green peas
Vegetable salad with grilled shrimp and a light olive oil dressing

Dinner

Butternut squash soup with a side salad
Spaghetti with tomato-based vegetable sauce and lean ground turkey
Chickpea and vegetable stew with a side of quinoa

Day 5: Friday

Breakfast

Papaya and pineapple smoothie with ginger
Scrambled eggs with spinach and a slice of whole-grain toast
Oatmeal with a spoonful of almond butter and sliced apple

Lunch

Brown rice, fish stew, and a side of sautéed greens
Sweet potato and vegetable curry
Grilled chicken with roasted vegetables

Dinner

Vegetable and chickpea salad with a light dressing
Lentil and vegetable stir-fry with a small portion of brown rice
Stuffed bell peppers with quinoa, beans, and veggies

Weekend (Saturday & Sunday)

Breakfast (Both days)

Smoothie with banana, chia seeds, and avocado
Omelette with tomatoes, onions, and a slice of whole-grain toast
Coconut yogurt with sliced strawberries and a handful of nuts

Lunch (Both days)

Grilled tilapia with ugali and a side of kachumbari
Chicken and vegetable wrap with a side salad
Sweet potato stew with kidney beans

Dinner (Both days)

Lentil soup with mixed vegetables
Grilled chicken with sautéed spinach and a mashed avocado
Roasted butternut squash with a side of mixed vegetable salad

Shopping List

Proteins

Eggs
Tilapia or salmon
Chicken breast
Lean beef or turkey
Shrimp (optional)
Beans (kidney beans, chickpeas, lentils)

Whole Grains and Legumes

Brown rice
Whole grain bread
Quinoa
Whole-grain chapati
Oats

Vegetables

Spinach, kale, cabbage
Tomatoes, cucumbers, bell peppers
Carrots, zucchini, pumpkin
Broccoli, green beans

Fruits

Papaya, pineapple, mango
Banana, strawberries, apple

Healthy Fats

Avocado
Chia seeds, flaxseeds
Almond butter or peanuts

Starchy Vegetables

Sweet potatoes
Butternut squash

Herbs and Spices

Ginger
Coriander
Cinnamon

Daily Calorie Goal: 1,600 calories

Meal Portions & Calorie Breakdown

Breakfast (400 calories)

Protein: 1-2 eggs (or 2 tbsp chia/flax seeds in a smoothie).
Carbohydrates: ½ cup oatmeal, 1 whole-grain toast, or 1 small sweet potato.
Fruits/Vegetables: 1 small banana, apple, or ½ avocado.
Healthy Fats: 1 tsp nut butter (optional) or 1 tsp olive oil for eggs.

Mid-Morning Snack (100-150 calories)

A handful of nuts (10-12 almonds) or a piece of fruit like a small apple or ½ cup papaya.
Optional: 1 cup green tea or ginger tea (no sugar) to aid digestion.

Lunch (400-450 calories)

Protein: 100-120g of lean protein (chicken breast, fish, or ½ cup beans).
Carbohydrates: ½ - 1 cup of cooked whole grains like brown rice, quinoa, or githeri.
Vegetables: 1–2 cups (sautéed or raw) like spinach, carrots, or broccoli.
Healthy Fats: 1 tsp olive oil for cooking or a small serving of avocado on the side.

Afternoon Snack (100-150 calories)

½ cup yogurt with a few slices of pineapple or papaya.
Alternatively, ½ cup cucumber and carrot sticks with a light dressing.

Dinner (400 calories)

Protein: 100g grilled fish, lean meat, or legumes (beans or chickpeas).
Carbohydrates: ½ cup cooked whole grain or 1 small sweet potato.
Vegetables: 1–2 cups of mixed salad or steamed vegetables.
Healthy Fats: 1 tsp olive oil or ¼ avocado.

Portion Guidelines

Total Daily Calories: Aim for 1,500–1,700 calories.
Protein: Each meal should have around 80-100g lean protein.
Whole Grains and Carbs: Stick to ½ cup cooked portions.
Vegetables: Go for 1-2 cups per meal to feel full.
Healthy Fats: 1 tsp per meal or a small avocado portion.

Sample Calorie Distribution

Breakfast: 400 calories
Lunch: 450 calories
Dinner: 400 calories
Snacks: 200-300 calories

General Portion Tips

Proteins: 100-120g per meal (roughly the size of a deck of cards).
Whole Grains: Stick to about ½ - 1 cup cooked per meal.
Vegetables: Aim for 1-2 cups per meal, as they’re low-calorie and filling.
Healthy Fats: Limit to 1 tsp olive oil, or ¼ avocado per meal to control calories.

Full-Body and Core Workouts Videos:

Growwithjo

Known for her beginner-friendly, low-impact walking workouts that are gentle on the body yet effective.
She has specific videos for weight loss and bloating reduction, perfect for starting out without straining too much.

Chloe Ting

Offers short, guided workout challenges, including low-impact and beginner-friendly routines.
Her 10-15 minute ab and core workouts are great for tummy toning and are easy to do at home.

For Arms and Upper Body:

Caroline Girvan

She provides a mix of beginner to advanced workouts; her arm and core workouts are particularly effective and easy to follow.
Look for her beginner-friendly upper body or arms-focused videos to build strength without heavy weights.

Pamela Reif

Has a variety of short, equipment-free workouts, including ones focused on arms and abs.
Her videos are straightforward, with music and minimal talking, so you can focus entirely on form.

MadFit

MadFit’s gentle, no-jump, and no-impact workouts are ideal for those starting out.
She has workouts targeting the core, arms, and full body, many of which are under 20 minutes.

Clarice Taura

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