How to get fit in 3 weeks

**Morning:**

1. **Wake Up:** Drink a glass of water to hydrate your body.

2. **Breakfast:** 

   - Protein-rich foods like eggs, Greek yogurt, or a protein smoothie.

   - Whole grains like oatmeal or whole grain toast.

   - Fruits like berries or bananas for vitamins and fiber.

**Mid-Morning:**

3. **Snack:** 

   - Handful of nuts (almonds, walnuts) for healthy fats and protein.

   - Fruit like apple slices or carrot sticks with hummus for a quick energy boost.

**Lunch:**

4. **Lunch:**

   - Grilled chicken breast or fish for lean protein.

   - Quinoa or brown rice for complex carbs.

   - Steamed vegetables or a salad with leafy greens and assorted veggies.

**Afternoon:**

5. **Snack:**

   - Greek yogurt or cottage cheese for protein.

   - Whole grain crackers with cheese or peanut butter for sustained energy.

**Evening:**

6. **Dinner:**

   - Grilled salmon or tofu for protein.

   - Sweet potatoes or whole wheat pasta for complex carbs.

   - Steamed vegetables or a mixed salad with olive oil dressing.

**Post-Workout (if applicable):**

7. **Snack:** 

   - Protein shake or smoothie with fruits and protein powder to aid muscle recovery.

**Hydration:**

8. **Throughout the Day:**

   - Drink plenty of water, aim for at least 8 glasses per day.

   - Herbal teas or infused water for variety.

**Exercise:**

9. **Strength Training:** Incorporate resistance exercises targeting major muscle groups 3-4 times per week.

10. **Cardio:** Aim for at least 150