30-Day Health, Fitness & Wellness Plan

🌿 30-Day Health, Fitness & Wellness Plan

(Vegetable diet + Fitness + Wellness Balance)

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🗓️ Week 1: Building the Foundation

Day 1:

• Morning: 10 - min yoga stretch

• Meals: Add 2 cups of raw veggie salad before lunch/dinner

• Wellness: 10-min meditation before bed

Day 2:

• Morning walk (20 mins)

• Meals: Smoothie with spinach, banana & flax seeds

• Wellness: Write 3 things you’re grateful for

Day 3:

• Bodyweight workout (15 mins: squats, planks, pushups)

• Meals: Have a colorful plate (5 different veggie colors)

• Wellness: Screen-free 30 mins before sleep

Day 4:

• Practice Surya Namaskar (5 rounds)

• Meals: Vegetable soup for dinner

• Wellness: Deep breathing (4-7-8 method, 5 rounds)

Day 5:

• Light jog or brisk walk (20 mins)

• Meals: Replace rice with cauliflower rice or millet

• Wellness: Journal your energy & mood today

Day 6:

• Resistance band workout (15 mins)

• Meals: Try a fermented veggie (kimchi, sauerkraut, pickled veg)

• Wellness: 20-min nature walk

Day 7:

• Rest day with light stretching

• Meals: Meatless Sunday – only vegetable-based meals

• Wellness: Digital detox for 4 hours

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🗓️ Week 2: Building Consistency

Day 8: Yoga (20 mins) + Green juice (celery, cucumber, lemon)
Day 9: 20-min brisk walk + Rainbow stir-fry with tofu/paneer
Day 10: HIIT (High-Intensity Interval Training) workout (15 mins) + Sprouts salad at lunch

Day 11: 5 rounds Surya Namaskar + Vegetable wraps for snacks
Day 12: 20-min cycling + Veg soup before dinner
Day 13: Strength training with dumbbells + Veg-loaded khichdi
Day 14: Rest with stretching + 20-min mindful cooking with fresh veggies

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🗓️ Week 3: Deepening the Routine

Day 15: Yoga + meditation (20 mins) + Raw salad before lunch
Day 16: Morning jog (20 mins) + Mason jar salad lunch
Day 17: HIIT (High-Intensity Interval Training) (15 mins) + Carrot-beet juice instead of tea
Day 18: Surya Namaskar + Veg upma with peas, beans & carrots
Day 19: Cycling/Outdoor sport (30 mins) + Sprouts sandwich
Day 20: Strength training (20 mins) + Roasted veggies for dinner
Day 21: Rest day + Family walk after dinner + Share a veggie meal with family

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🗓️ Week 4: Lifestyle Integration

Day 22: Yoga (20 mins) + Write food diary of vegetable intake
Day 23: Brisk walk (25 mins) + Try a global veg cuisine (Mediterranean bowl)
Day 24: HIIT (High-Intensity Interval Training) (15 mins) + Replace snack with veggie sticks & hummus
Day 25: Surya Namaskar (8 rounds) + Dinner only soup & salad
Day 26: Cycling or Trekking (30 mins) + Grow sprouts at home
Day 27: Strength training (20 mins) + Try fermented veg chutney/pickle
Day 28: Rest + 10-min laughter yoga + Meal prep veggie dishes for next week

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🗓️ Week 5 (Day 29 & 30): Celebration & Reset

Day 29:

• Morning: Yoga + Breathing

• Meals: Cook your favorite healthy vegetable dish

• Wellness: Gratitude journaling

Day 30:

• Fitness: Outdoor fun activity (dance, sport, hike)

• Meals: Rainbow platter of at least 7 veggies

• Wellness: Vision board – set 3 new health goals for next month

• yEat 3–5 servings of vegetables daily

• Have a fitness routine (cardio + strength + yoga)

• Improve mental wellness (meditation, journaling, gratitude)

• Build healthy lifestyle habits (hydration, mindful eating, sleep balance)