Weekly Habit Tracker

Monday (Work until 12PM + Full Body)

• Meal 1: Oats + Protein + Butter + 1/2 Banana + Greek Yogurt + Strawberries
• Full Body Workout (Squat, Bench, Row, OHP, Pullup, Carry)
• Meal 2: Chicken + Quinoa + Butter
• Meal 3: Chicken + Quinoa + 2 Eggs + Protein Shake

Tuesday (Meeting until 1PM + Cardio)

• Meal 1: Oats + Protein + Butter + Strawberries
• 30–40 min Cardio (Walk/Bike)
• Meal 2: Chicken + Quinoa + Butter (+ Optional Banana)
• Meal 3: Chicken + Quinoa + 2 Eggs

Wednesday (Meeting until 2PM + Full Body)

• Meal 1: Oats + Protein + Butter + Banana + Greek Yogurt + Strawberries
• Full Body Workout (Same as Monday)
• Meal 2: Chicken + Quinoa + Butter
• Meal 3: Chicken + Quinoa + 2 Eggs + Protein Shake

Thursday (Work 2–7PM + Optional Cardio)

• Meal 1: Oats + Protein + Butter + 1/2 Banana
• Meal 2: Chicken + Quinoa + 2 Eggs
• Optional: 20–30 min light Cardio after work

Friday (Full Body Workout)

• Meal 1: Oats + Protein + Butter + Greek Yogurt + Strawberries
• Full Body Workout
• Meal 2: Chicken + Quinoa + Butter
• Meal 3: Chicken + Quinoa + 2 Eggs

Saturday (Light Cardio or Rest)

• Meal 1: Oats + Protein + Butter + Strawberries
• Meal 2: Chicken + Quinoa + Butter
• Meal 3: Chicken + 2 Eggs
• Optional: 20–30 min easy Cardio

Sunday (Full Rest Day)

• Meal 1: Oats + Protein + Butter + 1/2 Banana
• Meal 2: Chicken + Quinoa + Butter
• Meal 3: Chicken + 2 Eggs
• Full Rest (No cardio or lifting)