Based on your height, weight, gender, and age, your BMI is approximately 26.6.

This
falls under the overweight category.

Here's a sample Indian diet chart for a week that can help you achieve a calorie
deficit:

Breakfast:
- 2 boiled eggs
- 2 multigrain chapatis
- A bowl of vegetable curry
- A cup of black tea or coffee without sugar

Lunch:
- A bowl of mixed salad with cucumber, tomatoes, and lettuce
- A cup of brown rice
- A portion of grilled chicken or fish
- A bowl of dal (lentils) or vegetable curry
- A slice of papaya for dessert

Snacks (choose one):

- A handful of mixed nuts
- One fruit (apple, orange, or pear)
- A cup of yogurt with berries

Dinner:
- A bowl of clear vegetable soup
- A portion of grilled paneer or tofu
- A side of sautéed vegetables
- 2 multigrain chapatis
- A cup of herbal tea

For the workout plan, here's an equipment-free bodyweight workout routine:

Day 1:
- 20 push-ups
- 20 squats
- 20 mountain climbers
- 20 lunges (10 on each leg)
- 30-second plank
- Repeat the circuit 3 times

Day 2: Rest

Day 3:
- 15 burpees
- 20 jump squats
- 20 bicycle crunches
- 15 tricep dips (using a chair or bench)
- 30-second side plank on each side
- Repeat the circuit 3 times

Day 4: Rest

Repeat the Day 1 and Day 3 workouts for the remaining days of the week.

Remember to warm up before the workout and cool down/stretch afterwards. Stay
consistent, eat a balanced diet, and gradually increase the intensity of your
workouts for better results.