Here's a daily diet and fitness plan that you can use as a starting point...

Diet Plan:

Breakfast: Start your day with a nutritious breakfast to fuel your body. Include a good balance of protein, complex carbohydrates, and healthy fats. Examples include oatmeal with fruits and nuts, whole-grain toast with avocado and eggs, or a smoothie with Greek yogurt and spinach.

Mid-Morning Snack: A light snack to keep your energy levels up Opt for a piece of fruit, a handful of nuts, or some carrot sticks with hummus.

Lunch: Focus on a well-rounded lunch with lean proteins, vegetables, and whole grains. For instance, grilled chicken or tofu with quinoa and a salad

Afternoon Snack: Another small snack to prevent hunger pangs. Consider a low-fat yogurt, a handful of berries, or a small whole-grain sandwich.

Dinner: Make dinner a balanced meal with a variety of nutrients. Include a lean protein source (fish, chicken, or legumes), vegetables, and a whole-grain side.

Evening Snack (optional): If you feel hungry in the evening, choose a healthy snack like a small bowl of mixed fruits or a handful of almonds.

Hydration: Throughout the day, stay well-hydrated by drinking plenty of water. Avoid sugary drinks and excessive caffeine.

 Fitness Plan:

 

 Cardiovascular Exercise: Aim for at least 30 minutes of moderate-intensity cardiovascular exercise most days of the week. You can do activities like brisk walking, jogging, cycling, swimming, or dancing.

Strength Training: Include strength training exercises on at least two or three days per week. Focus on all major muscle groups by doing bodyweight exercises, using resistance bands, or lifting weights.

Flexibility and Stretching: Engage in regular stretching or yoga sessions to improve flexibility and promote relaxation. This can be done daily or at least a few times a week.

Rest and Recovery: Remember to allow your body enough time to rest and recover from exercise. Rest days are crucial for preventing injuries and muscle fatigue.

Daily Movement: Apart from scheduled workouts, try to incorporate more movement into your daily routine. Take the stairs instead of the elevator, walk or cycle for short distances, and avoid prolonged sitting.

Sleep: Ensure you get enough quality sleep each night. Aim for 7-9 hours of sleep, as it plays a significant role in overall health and fitness.

Remember, consistency is key when it comes to diet and fitness. Start slowly and gradually increase the intensity and duration of your workouts. Additionally, listen to your body, and if you encounter any health concerns or discomfort, consult a healthcare professional promptly.