Nutrition Plan

7-DAY
NUTRITION
PLAN 1
18AV1
7-DAY NUTRITION
PLAN
GET LEAN MUSCLE AND
SHRED EXTRA FAT
High in protein and fiber, this nutrition plan will get your
body in the next gear for faster muscle building and extra
fat shredding.
You also have a choice of delicious, high in protein

recipes to prevent you from getting bored with your
nutrition and to keep you on the right track. We made
sure that there are plenty of delicious food options to
give you the energy you need for the challenges that
you have to face!
Have in mind that this is just 7-day plan, but it’s enough
to learn how and what to eat so you can use it for more
than 7 days.
2
Francisco Villarroel (fsvh@me.com), Activation code: 18AV1
Distribution of this material can lead to lawsuits and financial penalties.
WHAT TO EXPECT
This nutrition plan was designed to help you build lean
muscle mass and shred fat. Don’t expect too much of a
change on the scale since you’ll be trading fat for
muscle. You will be able to see and feel the difference.
DRINK WATER
Drink enough water during
your day, especially if you are
working out. The water helps
your body maintain its regu-
lar functions. Drink six to eight
12-ounce (355 ml) glasses of
water daily. When you are
working out
remember to stay hydrated, es-
pecially during the summer :)
WHAT NOT TO DO
• Don’t skip meals or eat off schedule – stick to the plan.
• Don’t skip on fruits and vegetables.
• Don’t forget to drink the recommended amount of wa-
ter every day.
• Don’t eat a big meal right before your workout.
3
7-DAY NUTRITION PLAN
w
Provided recipes can contain ingredients that may cause allergic re-
action in some individuals. These recipes are only suggestions. Do
not make a recipe that contains ingredients that you are allergic to. If
you are unsure about potential allergic reactions please consult your
family physician.
BEFORE START
This nutrition plan is general as it cannot be individual-
ized for everyone at the same time. Keep in mind that
you first need to calculate your daily caloric requirements
and then adjust the daily caloric intake accordingly.
To do that go to www.madbarz.com/calculator and

calculate how many calories per day your body needs.
Once you have done that simply adjust the portion siz-
es of your meals so that the daily caloric intake matches
your body’s requirements.
4
DAY 1, AROUND 2.500 KCAL
BREAKFAST kcal SNACK LUNCH SNACK DINNER
Chicken & 200g

1 large Turkey
4 whole eggs 295 120 mushrom 585 cottage 195 575
banana salad
risotto cheese
2 cup (75
g) mixed 5 slices
1 table-
2 regular green sal- of low-fat
spoon of
slices of whole 155 105 ad (with 1 60 turkey 110
peanut
wheat bread tsp olive oil breast
butter
and vine- cold cut
gar)
2 regular
1/2
slices of
medium
1 large apple 110 whole 155 15
cucum-
wheat
ber
bread
1 graham
35
cracker
kcal 560 380 645 355 575
Recipe included
5
Cottage
Greek yo- 140 g
cheese, avo- 114 g
1/2 avo- gurt and grilled
cado & tomato 395 160 grilled 165 260 275
cado berrie chicken
sandwich (2 salmon
smoothie breast
pieces)
1 tea-
1 table- spooon
1/2 cup 10 pieces
spoon ol- olive oil,
1 large orange 85 greek 110 120 of al- 70 40
ive oil (for salt and
yogurt monds
salmon) pepper to
taste
1 large
2 gra- 2 small
sweet
ham 65 rosted 330 160
potato
crackers potatoes
roasted
2 cup (75
2 cup (75
g) mixed
g) mixed
1/2 pink green
green sal-
or red salad
50 ad (with 1 60 60
grape- (with 1
tsp olive oil
fruit tsp olive
and vine-
oil and
gar)
vinegar)
kcal 480 385 675 330 535
Recipe included
6
150 g of
mixed
285 g 160 g vege-
Cheese om- regular Turkey of tuna tables
485 220 575 185 95
lette Greek salad (canned, (carrots,
yoghurt in water) peas,
green
beans)
1 regu-
140 g
1 slice of 3 gra- lar slice 170 g of
regular
whole wheat 80 ham 65 of whole 80 110 grilled 165
Greek
bread crackers wheat white fish
yoghurt
bread
61 g of
1 large
110 1 tomato 25 brown 230
apple
rice
1 tea-
spon
1 graham olive oil,
35 40
cracker salt and
pepper to
taste
1 tomato 25
kcal 565 395 655 355 555
Recipe included
7
Pasta in
160 g
red sauce 200g 4 grilled
of tuna
90 g oatmeal 300 185 with grilled 600 cottage 195 egplant 145
(canned,
chicken cheese slices
in water)
breast
2 cup (75
2 regular g) mixed 5 slices 1 me-
slices of green sal- of low-fat dium
240 ml 2% fat
120 whole 155 ad (with 1 60 turkey 110 zuccini, 30
milk
wheat tsp olive oil breast grilled
bread and vine- cold cut slices
gar)
1/2 115
1 me-
1 large ba- medium grilled
120 dium 40 15 155
nana cucum- pork ten-
peach
ber derloin
61 g of
1 graham
35 brown 230
cracker
rice
kcal 540 380 660 355 560
Recipe included
8
Cottage
Greek yo-
cheese, avo- Chicken &
1/2 avo- gurt and Turkey
cado & tomato 395 160 mushrom 585 260 575
cado berrie salad
sandwich (2 risotto
smoothie
pieces)
2 cup (75
g) mixed
1/2 cup green sal- 10 pieces
1 large orange 85 greek 110 ad (with 1 60 of al- 70
yogurt tsp olive oil monds
and vine-
gar)
2 gra-
ham 65 1 tomato 25
crackers
1/2 pink
or red
50
grape-
fruit
kcal 480 385 670 330 575
Recipe included
9
160 g 140 g
114 g
1 large of tuna grilled
4 whole eggs 295 120 grilled 165 185 275
banana (canned, chicken
salmon
in water) breast
1 tea-
1 table- 1 table- 140 g spooon
2 regular
spoon of spoon ol- regular olive oil,
slices of whole 155 105 120 110 40
peanut ive oil (for Greek salt and
wheat bread
butter salmon) yoghurt pepper to
taste
2 regular
1 large
slices of 2 small
sweet
1 large apple 110 whole 155 rosted 330 1 tomato 25 160
potato
wheat potatoes
roasted
bread
2 cup (75
2 cup (75
g) mixed
g) mixed
green
green sal-
1 graham salad
ad (with 1 60 35 60
cracker (with 1
tsp olive oil
tsp olive
and vine-
oil and
gar)
vinegar)
kcal 560 380 675 355 535
10
Mushroom 200 g 200g 4 grilled

Turkey
& cheese 465 cottage 195 575 cottage 195 egplant 145
salad
Scramble cheese cheese slices
1 regu- 5 slices 1 me-

1 slice of 4 gra- lar slice of low-fat dium
whole wheat 80 ham 130 of whole 80 turkey 110 zuccini, 30
bread crackers wheat breast grilled
bread cold cut slices
1/2 115
2 me-
medium grilled
dium 75 15 155
cucum- pork ten-
peaches
ber derloin
61 g of
1 graham
35 brown 230
cracker
rice
kcal 545 400 655 355 560
Recipe included
11
RECIPES
BREAKFAST
Cheese Omelette kcal
3 eggs 220
1 teaspoon olive oil (for the pan) 40
2 tablespoons 2% fat milk 15
80 g mozarella cheese 210
Salt and pepper (to taste) 0
kcal 485
1. Lightly coat a nonstick pan with olive oil and place

over medium heat.
12
2. Beat the eggs in a bowl and add 2 tablespoons of
milk. Throw it into the pan and start cooking.
3. When the omelette starts to firm up with a little raw

egg left on the top start adding the mozzarella cheese
and cook it until the eggs are cooked through.
4. Ease around the edges of the omelette using a

spatula, then fold it in half and place it on the plate.
Sprinkle with salt, pepper and chives to your own taste.
13
Mushroom & Cheese Scramble kcal
3 eggs 220
1 tsp olive oil (for the pan) 40
75g sliced mushrooms 15
2 tablespoons od chopped onions 10
1/2 tomato (chopped) 10
65 g mozarella cheese 170
kcal 465

over medium heat.
14
2. Throw the onions on the pan first, they start to brown
add in the mushrooms. When the water from the mush-
rooms evaporates add in the finely chopped tomato, also
cook through until the excess water evaporates.
3. Beat the eggs in a bowl and add in the salt and pep-
per. Pour the egg mixture over the vegetables in the pan
and stir until the eggs start to thicken.
4. Add in the mozzarella cheese and stir until there is no

more egg liquid.
5. Cook to a desired firmness and slide it over onto a

plate.
6. Sprinkle with chives to your own taste.
15
Cottage cheese, avocado & 2 tomato sandwiches kcal
150 g cottage cheese 145
2 regular slices of whole wheat bread 155
1/2 tomato (sliced) 10
4 slices avocado (2 for each) 65
Sprinkle of ground paprika and salt 0
kcal 375
1. Slice 2 regular slices of whole wheat bread.
2. Spread the cottage cheese over two slices of bread.

Sprinkle ground paprika over the cheese.
3. Slice the avocado and tomato and place them on top

of the cottage cheese. Sprinkle a pinch of salt over the
tomatoes.
16
RECIPES
LUNCH & DINNER
Chicken & mushrom risotto kcal
100 g lean chicken breast 130
80 g brown rice 295
1/2 medium onion (chopped) 25
1 tablespoon olive oil 120
1 cup sliced mushrooms 15
Choped chives (optional) 0
kcal 585
17
over medium heat.
2. Chop the onion, slice the mushrooms and cut the

chicken breast into smaller cubes.
3. Throw the chicken into the pan and cook until it starts
to caramelize. When it’s done transfer it over to a plate
and set aside.
4. In the same pan, throw the onions onto the heated

pan and cook until they start to brown, then add the
mushrooms and cook until the water evaporates.
5. Throw the chicken back into the pan with the onion
and mushroom mixture, add in the rice and pour a cup of
warm water over it, sprinkle with salt.
6. Continue adding water while it evaporates from the ri-

sotto until the rice is cooked through. Don’t let the risotto
dry out.
7. Finish off with some pepper (optional).
18
Pasta with chicken and red sauce kcal
130g lean chicken breast 165
1/2 medium onion (sliced) 25
220ml tomato sauce 90
1 garlic clove 5
1 tablespoon olive oil 120
60 g whole wheat pasta 195
Parsley, thyme and basil (optional) 0
kcal 600
19
over medium heat. Start cooking the pasta in a pot on
the side.
2. Chop the onion, finely chop the garlic and cut the
chicken breast into smaller cubes.
3. In the pan with olive oil start cooking the onions until
they turn lightly brown, add in the garlic and cook for a
few seconds, don’t let it burn.
4. Toss the chicken onto the onions and cook it until it

starts to caramelize. Add in the tomato sauce and sea-
son it with salt and pepper.
5. Ad some parsley, thyme and basil to the sauce (op-

tional).
6. Ad a cup of water to the sauce and let it cook through

until the water evaporates and when it’s done pour it over
the pasta until it all comes together.
20
Turkey salad kcal
115 g lean turkey breast 180
100 g mozzarella (cubed) 280
2,1/2 lettuce (chopped) 20
1/2 tomato (cubed) 10
1 medium spring onion 5
1/2 medium cucumber 10
1/2 tablespoon olive oil 60
lemon juice (to taste) 0
kcal 565
21
over medium heat.
2. Throw the turkey breast onto the heated pan and roast
it until it is cooked through. Once it is done put it aside to
cool down.
3. Dice the mozzarella, chop the lettuce, tomato, spring

onion and cucumber.
4. Put it all together into one bowl, season it with olive

oil, lemon juice, salt and pepper.
5. Cut the turkey breast into stripes and add it to the bowl
with the vegetables. Mix it through until it all combines.
22
RECIPES
SNACK
Greek yogurt and berrie smoothie kcal
115 ml 2% fat milk 60
65 g mixed of frozen berries 30
142 g greek yogurt 110
1/2 banana 60
Dash of Stevia or honey -
kcal 260
1. Throw all the ingredients

into the blender and blend it at
highest speed.
2. It is done when everything

blends out and turns to
liquid. Serve it cold and keep
the remains in the refrigerator.
3. Enjoy ;)
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Disclaimer
All information in this document is supplied without liability. You should consult a
physician before beginning a new fitness or nutritional program. Our recommended
workout plans and exercises, even if they are tailored to individual users, should not
be misconstrued as medical advice, diagnoses or treatment. If you have any
concerns or questions about your health, you should always consult with a healthcare
professional before starting the program or individual exercise.
The use of any information or programs provided in these materials is solely at your
own risk. We cannot guarantee that any results in the form of physical or health
transformation, weight loss or fitness results or improvements shall arise from using
Madbarz Premium Pack or the associated products, whether provided by Madbarz or
third parties associated to Madbarz.
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25

Nutrition Plan

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7-DAY

You also have a choice of delicious, high in protein

To do that go to www.madbarz.com/calculator and

Chicken & 200g

kcal 560 380 645 355 575

kcal 480 385 675 330 535

kcal 565 395 655 355 555

kcal 540 380 660 355 560

kcal 480 385 670 330 575

kcal 560 380 675 355 535

Mushroom 200 g 200g 4 grilled

1 regu- 5 slices 1 me-

kcal 545 400 655 355 560

Cheese Omelette kcal

1 teaspoon olive oil (for the pan) 40

2 tablespoons 2% fat milk 15

80 g mozarella cheese 210

Salt and pepper (to taste) 0

1. Lightly coat a nonstick pan with olive oil and place

3. When the omelette starts to firm up with a little raw

4. Ease around the edges of the omelette using a

1 tsp olive oil (for the pan) 40

75g sliced mushrooms 15

2 tablespoons od chopped onions 10

1/2 tomato (chopped) 10

65 g mozarella cheese 170

Salt and pepper (to taste) 0

1. Lightly coat a nonstick pan with olive oil and place

4. Add in the mozzarella cheese and stir until there is no

5. Cook to a desired firmness and slide it over onto a

6. Sprinkle with chives to your own taste.

150 g cottage cheese 145

2 regular slices of whole wheat bread 155

1/2 tomato (sliced) 10

4 slices avocado (2 for each) 65

Sprinkle of ground paprika and salt 0

1. Slice 2 regular slices of whole wheat bread.

2. Spread the cottage cheese over two slices of bread.

3. Slice the avocado and tomato and place them on top

Chicken & mushrom risotto kcal

100 g lean chicken breast 130

80 g brown rice 295

1/2 medium onion (chopped) 25

1 tablespoon olive oil 120

1 cup sliced mushrooms 15

Choped chives (optional) 0

Salt and pepper (to taste) 0

2. Chop the onion, slice the mushrooms and cut the

4. In the same pan, throw the onions onto the heated

6. Continue adding water while it evaporates from the ri-

7. Finish off with some pepper (optional).

130g lean chicken breast 165

1/2 medium onion (sliced) 25

220ml tomato sauce 90

1 tablespoon olive oil 120

60 g whole wheat pasta 195

Salt and pepper (to taste) 0

Parsley, thyme and basil (optional) 0

4. Toss the chicken onto the onions and cook it until it

5. Ad some parsley, thyme and basil to the sauce (op-

6. Ad a cup of water to the sauce and let it cook through

115 g lean turkey breast 180

100 g mozzarella (cubed) 280