Free 7-Day Workout and Meal Plan (PDF, No Signup)

Here is a complete, free 7-day workout and meal plan you can start today. Below you will find a full week of training paired with a matching week of meals, plus guidance on how to adjust it to your own body and goal. A quick note on "free": most fitness apps offer a 7-day trial, but only if you enter a card that charges you automatically after day 7. This plan is different. There is nothing to cancel and no card to enter. You get a full week of workouts and meals, and you keep it. If you would rather skip the reading and get a personalized version, fytrr generates your own 7-day workout and meal plan as a PDF in about 60 seconds, with no signup and no credit card.

What you get in this free plan

Every plan here covers four things. Seven days of training built around a simple, effective weekly split. Seven days of meals with a balanced, high-protein structure. Rest and recovery built in, because a good week is not seven hard days. And a way to personalize it to your calories, goal and equipment. You do not need a gym for most of this. Where equipment helps, there is a home-friendly swap.

The 7-day workout plan

This is a balanced beginner-to-intermediate week: four training days, two active-recovery days and one full rest day. Warm up for five minutes before each session and leave one or two reps in reserve on each set. Monday is full-body strength: squats, push-ups, bent-over rows and a plank, three sets each. Tuesday is active recovery, a 30-to-40-minute brisk walk or easy cycle. Wednesday targets the upper body: overhead press, lat pulldown or band rows, dumbbell chest press, plus biceps and triceps, three sets each. Thursday is mobility and stretching for 20 to 30 minutes. Friday is lower body: Romanian deadlifts, lunges, glute bridges and calf raises, three sets each. Saturday is conditioning, a 20-to-25-minute interval session or a longer easy run or ride. Sunday is full rest, with light walking optional. Beginners: start at the low end of the set and rep ranges and add a little each week. That progression, progressive overload, is the single most important principle for results.

The 7-day meal plan

The meals follow a simple pattern: protein at every meal, plenty of vegetables and fibre, and enough carbohydrate to fuel your training. Portion sizes depend on your calorie needs, which is the one number worth getting right first. Breakfasts rotate through Greek yogurt with oats and berries, a veggie omelette with wholegrain toast, a protein smoothie with banana, overnight oats with peanut butter, and scrambled eggs with avocado toast. Lunches include chicken with rice and mixed veg, a tuna and bean salad, a turkey wrap with a side salad, a chicken and quinoa bowl, and lentil soup with a wholegrain roll. Dinners cover salmon with potatoes and salad, a lean beef stir-fry with rice, a tofu curry with brown rice, white fish with couscous and veg, and chicken thighs with sweet potato. Snacks stay simple: an apple with a handful of nuts, cottage cheese, boiled eggs, Greek yogurt, or a protein shake. Vegetarian or vegan? Swap animal proteins for tofu, tempeh, legumes, eggs where allowed, and a quality protein powder. You may need slightly more total protein because plant sources are less concentrated.

How to personalize it to your body

A plan works when the amount of food matches your goal. Two quick steps. First, find your calorie target: use a calorie calculator to estimate how many calories you need for weight loss, muscle gain or maintenance. Second, prioritize protein: aim for roughly 1.6 to 2.2 grams per kilogram of bodyweight if you are training, and build the rest of your calories from carbohydrate and fat around your sessions. From there, scale the portions in the meal plan up or down to hit your number. The workout stays the same; only the food volume changes with your goal. This plan is general information for healthy adults, not medical advice. If you have an injury or a health condition, or are new to exercise, check with a qualified professional before starting.

Get your own 7-day plan as a free PDF

The plan above is a solid starting point, but it is not built around you. fytrr takes your goal, your experience and the equipment you have, and generates a personalized 7-day workout and meal plan. You get it as a PDF you can save, print and follow the same day: no credit card, no signup or account, no app install required, and it is ready in about 60 seconds. If you later want tracking, an AI coach and a plan that adapts as you train, the fytrr app offers all of that. The app is a paid subscription with a 7-day free trial through the App Store, which does require a payment method to start and can be cancelled anytime. The free PDF plan above stays free either way.