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Schedule

  6:30 AM - Wake Up : Start your day, freshen up. 6:45 AM - Coffee Time : Brew and enjoy your morning coffee. 7:00 AM - Use the Restroom : Take your time for personal hygiene. 7:15 AM - Take a Bath : Relax and prepare for your day with a warm bath. 7:45 AM - Iron Clothes : Prepare your clothes for the day. 8:00 AM - Do Dishes/Cleaning Up : Spend this time cleaning up. Start your day fresh with a clean environment. 8:30 AM - Prepare and Have Breakfast : Take some time to make a nutritious meal and enjoy it. 9:00 AM - Get Ready for Work : Finish up any additional preparations for work - pack lunch etc. 9:30 AM - Commute to Work : Listen to an audiobook, podcast, or relaxing music during your commute. 10:00 AM - Work Begins : Start your workday. 12:00 PM - Lunch Break : Enjoy a healthy meal. If possible, take a short walk afterwards. 1:00 PM - Work Continues : Continue with your work. 3:00 PM - Short Break : Stand up, stretch, hydrate, rest your eyes. 5:00 PM - End of Work : Wind down...
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Meal Plan - 1

  Breakfast: Scrambled eggs (2 large eggs) Whole grain toast (2 slices) Avocado slices (from 1/2 an avocado) A cup of fresh mixed berries Mid-Morning Snack: A small handful of almonds A small apple Lunch: Grilled chicken salad: Grilled chicken breast (85 grams), mixed greens, cherry tomatoes, cucumber, carrots, with a dressing made of olive oil and lemon juice. Afternoon Snack: Greek yogurt (1 cup), with a drizzle of honey and a sprinkle of chia seeds Dinner: Quinoa (1 cup cooked) Grilled salmon fillet (85 grams) Steamed broccoli (1 cup) Side salad: mixed greens, cherry tomatoes, cucumber, with a dressing made of olive oil and balsamic vinegar. Evening Snack: A small piece of cheese (30 grams) A few whole grain crackers It's also important to drink plenty of water throughout the day. This is just a general guideline. Always consult a dietitian or a healthcare provider for personalized advice, especially if you have specific health conditions or dietary needs.
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