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A colorful cartoon weekly schedule showing different healthy meals and women exercising, with the days of the week labeled in English.

A colorful cartoon weekly schedule showing different healthy meals and women exercising, with the days of the week labeled in English.

| یک‌شنبه | تخم‌مرغ آب‌پز، نان سبوس‌دار، شیر کم‌چرب | موز | مرغ تفت با سبزیجات، برنج قهوه‌ای، سالاد | ماست + موز | سوپ عدس + پنیر کم‌چرب | 🧘‍♀️ کشش صبح (۱۰ دقیقه): گردن، پشت، پا | آب بنوش: ۲ لیوان تا ظهر! | | دوشنبه | ماست + عسل + گردو، سیب | سیب | کوفته گیاهی، نودل کامل، ماست | موز + کره بادام‌زمینی | کیتکات کم‌چرب + سالاد ترش (با لیمو) | 🚶‍♀️ پیاده‌روی ۱۵ دقیقه بعد ناهار | میوه رو تازه بخور، نه آب میوه! | | سه‌شنبه | پنیر کم‌چرب، خیار، گوجه، نان کامل | گلابی | ماهی گریل، سیب‌زمینی بخارپز، سبزیجات | سیب + گلابی | مرغ گریل + کدو سبزی | 💃 رقص با موسیقی (۱۰ دقیقه) | هندوانه بدون تخم بخور | | چهارشنبه | اوملت سبزیجات، ماست، پرتقال | پرتقال | خوراک عدس، نان سبوس‌دار، ماست | ماست + عسل کم | کشک بادمجان (کم روغن) | 🧗‍♀️ حرکت بالا و پایین رفتن از پله (۵ دقیقه) | بعد غذا ۳۰ دقیقه صبر کن، بعد میوه بخور | | پنج‌شنبه | کشک‌باتم، گلابی، نان | گلابی | جوجه کباب، سالاد شیرازی (بدون سرکه)، گوجه | پرتقال + آب | سوپ جو + ماست | 🧘‍♀️ تنفس عمیق + کشش (۱۰ دقیقه قبل خواب) | استرس کم = کاهش وزن بهتر | | جمعه | شیر + عسل + نان + تخم‌مرغ | موز | قورمه سبزی (کم گوشت)، برنج کم | ماست + گردو | تخم‌مرغ آب‌پز + نان + پنیر | 🚶‍♀️ پیاده‌روی با دوست یا خانواده (۱۵ دقیقه) | خودت رو تشویق کن! "من قویم!" | | شنبه | ماست + بلوبِری + بادام | سیب | چلو کباب مرغ، سالاد با روغن زیتون | سیب + آب | سالاد مرغ با ماست + نان کامل | 💃 رقص یا حرکات شاد در خانه (با موسیقی) | عکس بساز See more

#health #nutrition #exercise #illustration

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