Weekly wellness plan

Ana's 7-Day Meal Plan

A practical weekly plan adapted from the PDF you shared and aligned to your current targets: about 1,400 kcal a day, 100-120g protein, 45-50g fat, and 130-150g carbs across four meals. Built around the staples you like and easy to find at H-E-B.

1,400 kcal / day100-120g protein4 meals / day45-50g fat130-150g carbs

This is an adapted plan based on the shared PDF and current targets, not the original recipes. All values are estimates and vary by brand and preparation.

At a glance

Your week, compact

Each day lands close to the targets. Use this as a quick check, then open any day for the full breakdown.

Day 1

1415

kcal

P115g

C129g

F50g

Day 2

1401

kcal

P115g

C146g

F42g

Day 3

1406

kcal

P110g

C135g

F49g

Day 4

1379

kcal

P118g

C132g

F41g

Day 5

1362

kcal

P111g

C138g

F44g

Day 6

1398

kcal

P114g

C140g

F45g

Day 7

1374

kcal

P112g

C140g

F44g

Day by day

The daily plan

Four meals a day - breakfast, lunch, dinner, and a snack. Tap any day to expand it. Portions are per meal and macros are estimates.

Breakfast

Egg White & Veggie Scramble

6 egg whites + 1 whole egg, 1 cup spinach, 1/2 cup nopales, 1 corn tortilla, 1/4 avocado, 1/2 banana, hot sauce

kcal355P29C34F12

Lunch

Rotisserie Chicken & Black Bean Bowl

4 oz chicken breast, 1/2 cup black beans, 1 cup mixed veggies, 1/4 avocado, 1 tsp olive oil, salsa

kcal405P36C35F14

Dinner

Cecina & Nopales Tacos

3 oz cecina, 1 cup nopales, 1/2 cup peppers & onions, 2 corn tortillas, 1/2 avocado, lime

kcal455P34C42F19

Snack

Skyr, Berries & Avocado

1 cup Skyr or Chobani Zero, 1/2 cup berries, 1/4 avocado

kcal200P16C18F6
Day 1 totalkcal1415P115C129F50

Set yourself up

Meal prep & portioning

A little prep on one afternoon makes the whole week easy. Portions below are per meal - measure once, then eyeball from there.

Prep tips

  • Cook all proteins on prep day: shred the rotisserie chicken, brown the ground turkey, grill the steak and cecina, and portion them into containers.
  • Portion each day's meals into labeled containers so breakfast, lunch, dinner, and snack are grab-and-go.
  • Pre-chop spinach, peppers, onions, and nopales and keep them in airtight containers for the week.
  • Keep egg whites, Skyr, and whey within easy reach - they are your fastest protein sources.
  • Measure portions once with a food scale, then eyeball them from there. Tortillas and beans are easy to portion by count.
  • Reheat proteins gently and add fresh veggies or a squeeze of lime at serving time to keep meals bright.

Easy swaps

  • Rotisserie chicken - swap for Grilled chicken breast, turkey breast, or extra ground turkey
  • Cecina - swap for Lean steak, ground turkey, or rotisserie chicken
  • Canned tuna - swap for Canned chicken, salmon, or shredded rotisserie chicken
  • Skyr / Chobani Zero - swap for Plain Greek yogurt or extra whey / Pirq
  • Whey / Pirq - swap for Extra Skyr or an extra egg-white scramble
  • Corn tortillas - swap for Small flour tortillas or whole-wheat tortillas
  • Black or pinto beans - swap for Light refried beans or lentils
  • Avocado - swap for A small drizzle of olive oil
  • Berries - swap for Any fruit in season (apple, banana, melon)

One trip, one week

H-E-B grocery list

Everything for the week in one list, organized by aisle. Quantities are for one week where it makes sense - tick items off as you shop.

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Produce

Meat, Poultry & Seafood

Dairy & Refrigerated

Pantry & Dry Goods

Move well

Tai Chi walking guide

Tai Chi walking is slow, mindful walking that borrows the relaxed, weight-shifting mechanics of tai chi. You move at a gentle pace, keep your posture soft and upright, and let your breath set the rhythm. It is a low-impact way to get moving that fits naturally into a recovery-focused week.

Mechanics & posture

  • Stand tall with your head lifted and crown reaching up, chin level.
  • Keep your shoulders dropped and relaxed, chest soft, spine long.
  • Bend your knees slightly and keep them soft - never locked.
  • Let your weight settle evenly through both feet before you step.

Footwork

  • Take small, deliberate steps - shorter than your normal stride.
  • Roll each foot heel to toe: land on the heel, roll through, push off the toes.
  • Shift your weight fully onto one leg before lifting the other.
  • Pause for a beat at each step instead of rushing the weight transfer.

Relaxed arm swing

  • Let your arms hang loose and relaxed at your sides.
  • Swing them gently and naturally, opposite to your legs, like a soft pendulum.
  • Keep hands relaxed and fingers loose - no gripping or tension.
  • The swing should feel like it happens on its own, not something you force.

Nasal breathing & exhale pacing

  • Breathe in and out through your nose, keeping it slow and even.
  • Make your exhale a little longer than your inhale.
  • Match your steps to your breath - for example, two steps on the inhale and three to four on the exhale.
  • If you get short of breath, slow down and shorten your steps before you speed back up.

Low-impact progression

  • Start with 5-10 minutes on a flat, even surface in comfortable shoes.
  • Build gradually to 10-20 minutes as it feels easy.
  • Add gentle knee lifts or a brief single-leg balance pause as you progress.
  • Keep the pace slow and steady - this is about smoothness, not speed or distance.
  • Practice on an empty or light stomach, and stop if you feel pain or dizziness.

Sample 10-20 minute routine

  1. 0-2 minStand and settle. Check your posture, soften your knees, and take five slow breaths.
  2. 2-4 minWarm-up walk at an easy pace with normal steps and loose arms.
  3. 4-8 minHeel-to-toe focus. Slow your steps, shift your weight fully, and pace two steps in, three to four out.
  4. 8-12 minArm swing and balance. Let your arms pendulum naturally and pause for a few seconds on one leg each minute.
  5. 12-16 minSteady flow. Keep the slow rhythm and the longer exhale as you walk.
  6. 16-18 minCool-down. Shorten your steps and slow your pace.
  7. 18-20 minFinish. Stand still, take five slow breaths, and gently shake out your arms and legs.

What it can help with

  • Gentle recovery for martial-arts training - soft, rhythmic movement that eases stiffness and keeps joints mobile without impact.
  • Better balance and stability from slow, deliberate weight shifting and single-leg pauses.
  • Stress and cortisol management - slow nasal breathing and a steady rhythm can help settle the nervous system and quiet the mind.
  • May ease a heavy or puffy feeling - light movement and better circulation can help with perceived fluid retention, though it is not a treatment for swelling.

A note on safety

Stop if you feel pain, dizziness, or shortness of breath. If swelling is persistent, painful, or getting worse, or you have any medical concerns, check with a clinician before continuing. This guide is for general wellness and is not medical advice.