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.

1. 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).

 

1. 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

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

Lunch

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

Dinner

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

Day 2: Tuesday

• Breakfast

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

Lunch

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

Dinner

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

Day 3: Wednesday

• Breakfast

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

Lunch

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

Dinner

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

Day 4: Thursday

• Breakfast

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

Lunch

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

Dinner

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

Day 5: Friday

• Breakfast

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

Lunch

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

Dinner

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

Weekend (Saturday & Sunday)

• Breakfast (Both days)

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

Lunch (Both days)

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

Dinner (Both days)

1. Lentil soup with mixed vegetables
2. Grilled chicken with sautéed spinach and a mashed avocado
3. 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

1. 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:

1. 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:

1. 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.