ONE WEEK MEAL PLAN


DAY 1 – RED MEAT

07:00 am: Scrambled eggs (5 egg whites, 1 full egg) with grilled tomato and green pepper. 1 cup of black coffee

10:00 am: 1 Bowl of fresh strawberries and a little handful of pumpkin seeds

12:30 pm: Brown Pasta with cherry tomatoes and fresh Basil

03:30 pm: 10 walnuts, 8 dark dried apricots, 1 cup of green tea

05:30 pm: Training

07:30 pm: Steak and Salad

10:00 pm: 300 gr Diet Yoghurt

 

DAY 2 – VEGETARIAN

07:00 am: Omelette (5 egg whites, 1 full egg) with Zucchini and Mushrooms, 1 cup of black tea

10:00 am: Smoothie with diet milk, 1 peach, 3 apricots, grounded cinnamon, ice-cubes

12:30 pm: Quinoa with brown Lentils

03:30 pm: 10 Cashews, little handful of Goji Berries

05:30 pm: Training

07:30 pm: Variety of grilled Vegetables with baked Feta Cheese

10:00 pm: 300 gr Diet Yoghurt

 

DAY 3 – FISH

07:00 am: 1 Big bowl of Muesli (soak 1 cup of oats in diet milk over night, add fresh fruits and flax seeds), 1 cup of Green Tea

10:00 am: Latte with full fat Milk

12:30 pm: Brown Rice with Broccoli and little Side Salad

03:30 pm: 10 Walnuts, 8 Dates

05:30 pm: Training

07:30 pm: Grilled Fish with Spinach cooked in tomatoes and onions

10:00 pm: 300 gr Diet Yoghurt


DAY 4 – VEGETARIAN

07:00 am: 1 Slice of fresh wholewheat Bread, white diet cheese, olives, cucumber and tomato, 1 cup of Black Tea

10:00 am:  1 apple, 1 big Tablespoon Peanutbutter

12:30 pm: Chickpeas cooked in Tomatoes, Brown Rice, little side Salad

03:30 pm: 10 Cashews and 5 dried Figs, 1 cup of black Coffee

05:30 pm: Training

07:30 pm: Quinoa Salad with Green Apple

10:00 pm: 300 gr Diet Yoghurt

 

DAY 5 – CHICKEN

07:00 am: Puffed Rice with Peanut Butter and Blueberries

10:00 am:  Bowl of Cherry Tomatoes

12:30 pm: Brown Pasta with Veggies

03:30 pm: 10 Cashews and 5 dried Figs, 1 cup of black Coffee

05:30 pm: Training

07:30 pm: Grilled Chicken Breast with steamed Vegetables

10:00 pm: 300 gr Diet Yoghurt

 

DAY 6 – SEAFOOD

07:00 am: Oats with diet Milk (soak them over night) and a Bowl of Blueberries

10:00 am: Red and Yellow Pepper Sticks

12:30 pm: Grilled Salmon with Quinoa and little Side Salad

03:30 pm: 10 Hazelnuts and 8 dark Apricots

05:30 pm: Training

07:30 pm: Shrimps Vegetable Stir-Fry

10:00 pm: 300 gr Diet Yoghurt

 

DAY 7 – VEGETARIAN

07:00 am: Porridge with mashed Banana and crushed Walnuts

10:00 am:  Celery Sticks and Humus

12:30 pm: Baked Sweet Potatoe Sticks with Zucchini-Feta-Boats

03:30 pm: 10 Almonds and 5 dried Figs, 1 cup of black Coffee

05:30 pm: Training

07:30 pm: Lentil Salad

10:00 pm: 300 gr Diet Yoghurt

 


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