Is this diet and exercise plan good?

That is actually a really good diet! It's not how much you do, or how long you do it, its the quality and a routine. Doing it for a week doesnt count as a diet, which im sure you know.Remember, you need a daily source of, 2,000 calories, I believe, So watch how many calories you are burning, and how many you intake. I'm sure youll see a difference in your weight, your diet sounds really good.