Key Principles:

1. Caloric Balance – Eat the same amount of calories you burn daily.
2. Macronutrient Balance – Include proteins, carbs, and fats in proper proportions.
3. Portion Control – Maintain steady portion sizes without over- or under-eating.
4. Exercise Routine – Continue regular workouts for strength, endurance, and flexibility.
5. Hydration and Rest – Stay hydrated and prioritize 7–9 hours of sleep.

Daily Meal Plan

Breakfast (400–500 calories)

• Smoothie bowl: Mixed berries, banana, Greek yogurt, granola, and chia seeds.
• Green tea or black coffee.

Mid-Morning Snack (200–250 calories)

• Hard-boiled egg with sliced cucumbers and hummus.

Lunch (500–600 calories)

• Grilled chicken wrap with lettuce, avocado, tomatoes, and a side of mixed greens.
• Olive oil dressing or vinaigrette.

Afternoon Snack (200–300 calories)

• Handful of mixed nuts (almonds, walnuts, and cashews).
• Apple slices or a protein bar.

Dinner (500–600 calories)

• Roasted chicken breast with quinoa and steamed vegetables (broccoli, carrots).
• Side salad with olive oil and lemon dressing.

Evening Snack (150–200 calories)

• Cottage cheese with honey and chia seeds.

Exercise Plan

• Strength Training (3–4 times per week): Squats, push-ups, lunges, and weightlifting.
• Cardio (2–3 times per week): Running, cycling, or swimming for 30–45 minutes.
• Flexibility/Recovery: Yoga or stretching 1–2 times per week.

Tips for Success

• Monitor Progress: Track weight, measurements, and energy levels weekly.
• Stay Flexible: Adjust calories slightly based on activity levels.
• Meal Prep: Plan and prepare meals to stay consistent.
• Limit Processed Foods: Focus on whole, nutrient-dense ingredi