3,000+ Step Walking Fat Loss Workout ( No Rest, No Equipment Needed ) 

Heyy guys implement this workout at least 3x weekly but feel free to implement based on your fitness level and scheduling. Please remember consistency is key 🔑.
Free Sample Meal Plan:
Follow this sample meal plan moving forward. If you replace anytime on the plan please replace with suitable alternatives.
Monday:
Breakfast: Fruit smoothie made with mixed berries, spinach, almond milk, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (~350 calories)
Snack: Protein bar (~200 calories)
Dinner: Baked potato topped with grilled chicken breast and a side of steamed broccoli (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Tuesday:
Breakfast: Homemade protein smoothie with almond milk, banana, spinach, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled salmon filet with a side of mashed cauliflower and steamed asparagus (~400 calories)
Snack: Rice cake with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled tilapia and a side of roasted Brussels sprouts (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Wednesday:
Breakfast: Oats topped with sliced strawberries, a drizzle of honey, and a sprinkle of chia seeds (~300 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, bell peppers, cherry tomatoes, and lemon vinaigrette (~350 calories)
Snack: Rice cake with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled chicken breast and a side of roasted carrots (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Thursday:
Breakfast: Small bowl of mixed fruits (~150 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, avocado, cherry tomatoes, and cilantro lime dressing (~350 calories)
Snack: Protein bar (~200 calories)
Dinner: Baked potato topped with grilled cod and a side of sautéed green beans (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Friday:
Breakfast: Fruit smoothie made with mixed berries, Greek yogurt, almond milk, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled salmon filet with a side salad (mixed greens, cucumber, cherry tomatoes) and lemon vinaigrette (~400 calories)
Snack: Apple slices with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled chicken breast, a side of corn, and a side salad with balsamic vinaigrette (~550 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Saturday:
Breakfast: Healthy cereal with almond milk and sliced banana (~250 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled fish (e.g., tilapia) with a side of quinoa and roasted vegetables (~400 calories)
Snack: whole grain Toast topped with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled chicken breast and a side of steamed broccoli (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Sunday:
Breakfast: Homemade protein smoothie with almond milk, mixed berries, spinach, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (~350 calories)
Snack: Protein bar (~200 calories)
Dinner: Baked salmon filet with a side of quinoa and roasted asparagus (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
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