MEAL PLAN

TIME

MONDAY

TUESDAY

WEDNESDAY

7:00 AM

100g oat with 2 tea spoons of no sugar jam+green tea with lemon

100g oat with 2 tea spoons of no sugar jam

+green tea with lemon

100g oat with 2 tea spoons of no sugar jam

+green tea with lemon

9:00 AM

Banana/Orange/Apple/Grapes/Yogurt !!0%!!

Banana/Orange/Apple/Grapes/Yogurt !!0%!!

Banana/Orange/Apple/Grapes

Banana/Orange/Apple/Grapes

1:00 PM

Protein shake/chicken breast/protein cookies

3:00 PM
5:00 PM

11:00 AM

7:00 PM

THURSDAY

CHEAT SATURDAY

SUNDAY

100g of oat/cereals, etc. Green tea

with lemon/hot chocolate

100g of oat/cereals, etc. Green tea with lemon/hot chocolate

CHOCOLATE BAR IS ALLOWED

100g oat with 2 tea spoons of no sugar jam+green

tea with lemon

Banana/Orange/Apple/Grapes/Yogurt !!0%!! Banana/Orange/Apple/Grapes/Yogurt !!0%!!

Yogurt x2 / Banana/Orange/Apple/
Grapes

Yogurt x2/Cereals 100g/ Low-fat ice cream 125ml

Banana/Orange/Apple/Grapes

Banana/Orange/Apple/Grapes

Banana/Orange/Apple/Grapes

Yogurt x2 / Banana/Orange/Apple/
Grapes

Yogurt x2/Cereals 100g/ Low-fat ice cream 125ml

Banana/Orange/Apple/Grapes

Protein shake/chicken breast/protein cookies Protein shake/chicken breast/protein

cookies

Protein shake/chicken breast/protein cookies

200g of cereals/cookies with milk/

coffee/hot chocolate

200g of cereals/cookies with milk/coffee/hot chocolate/0% yogurt x3

PROTEIN SHAKE/BAR + water => due to training

session

Chicken salad: fried chicken breast+lettuce+tomato+corns+3 shredded

olives + WATER WITH LEMON

125 ml 7 grains rice with chicken breast/

meatballs/beef + WATER WITH LEMON

Mashed potatoes/stewed cabbage with

beef/chicken breast

125 ml of buckwheat/7grains rice with chicken Rice/buckwheet with chicken breast

breast spicy

Pilaff/cabbage & rice with chicken

Buckwheat/rice with chicken breast/beef

125ml rice with egg white and chicken breast

Salad: tomato+shredded cheese+fried spinat

with garlic and lemon juice+corns

Mashed potatoes/stewed cabbage with

beef/chicken breast

230g of fried mushrooms with sour cream +

corns

Buckwheat/spinat with garlic + beef/chickenbreast

2 fried egg whites with mushrooms

2 egg whites with, cheese, green onion/broccoli + lemon water

2 egg whites with, cheese, green onion/

broccoli + lemon water

2 egg whites with mushrooms and spinat +

lemon water

2 egg whites with, cheese, tomato, green onion/ Steamed vegetables/chicken salad/
broccoli
salad of tomato,shredded cheese,fried
spinat with garlic and lemon juice

Fried beef/chicken breast with onion

Steamed vegetables + water with lemon

9:00 PM
11:00 PM
1:00 AM

Minimum daily amount of water to drink: 1.5L

The time must be estimated +/- 30 minutes.
In case of little hunger immediately eat small
amount of anything nutritional.

NO EATING

100g oat with 2 tea spoons of no sugar jam

+green tea with lemon

CHEAT FRIDAY

4 egg whites with cheese, chicken

breast,broccoli

Coffee/tea with lemon + protein

cookies
Coffee/tea with lemon + protein
cookies
SATURDAY NIGHT: Coffee/tea with
lemon + protein cookies

NO EATING