Meal Plan

Meal 1 (first meal of the day)

2 eggs
20g spinach
80g mince meat (extra lean 2% turkey or beef)
Total calories: 245
C: 0g – F: 10g – P: 35g

Meal 2
200g chicken breast
200g cucumber
100g avocado
Dressing: Lemon juice (or any none caloric dressing)
Total calories: 434
C: 5g – F: 20g – P: 47g

Meal 3
200g chicken breast
60g basmati rice
100g broccoli
Total calories: 410
C: 50g – F: 4g – P: 45g

Meal 4 (last meal of the day)

200g 0% Greek yogurt
200ml unsweetened almond milk
20g peanut butter
Total calories: 258
C: 10g – F: 12g – P: 21g
Pre-workout meal:
70g oats
200ml unsweetened almond milk
1 scoop whey protein powder (choose one which is low in sugar and carbs)
Total calories: 395
C: 5g – F: 10g – P: 30g

Post workout meal:

70g cheerios
200ml unsweetened almond milk
1 scoop protein powder
Total calories: 404
C: 50g – F: 5g – P: 28g

Alternatives

Mince meat: protein shake, egg whites, Greek yogurt, cottage cheese
Egg: poach, boiled or scrambled eggs, or smoked salmon
Spinach: any green vegetables (not more than 50g)
Chicken breast: any white fish, turkey breast, egg whites
Instead of avocado and chicken breast you can eat smoked or poached salmon
Rice: sweet potato and white potato (has to be cooked or baked), wholemeal pasta, couscous,
quinoa, lentil,
Broccoli: asparagus, runner beans, sugar snap peas, mange tout,
Cheerios: Kellog’s Special K, Coco Pops, Multigrain shapers, rice cakes
Greek yogurt: low fat cottage cheese
Peanut butter: any other nut butter, almond, peanut
Dressing: Any none caloric dressing
Protein powder: choose whey protein powder, what is low in sugar. E.g. Optimum Nutrition Gold
Whey Protein
When you are swapping around foods please be aware that the quantity of macronutrients (protein,
carbs, fat) has to be pretty much the same, obviously not exactly, but close to it. You can go 2-5g
down or up.
Unit what I used: gram

Workout 1
1. Hamstrings curl 4x15
2. Leg extension 4x15
 Barbell squat 4x15 (Start with dumbbells if the bar is too heavy, hold it in the side of your
shoulders)
1. Walking lunges 4x12 (each leg)
2. Leg press 4x20

Workout 2
1. Barbell incline chest press 4x15
2. Triceps extension 4x12
1. Lat pulldown 4x15
2. Dumbbell biceps curl 4x12
 Dumbbell shoulder press 4x15
 Dumbbell lateral raise 4x15

- 1. and 2. It means that you have perform those exercise one after another, without taking
rest time (rest time should be maximum 10 seconds – if it’s too intense in the beginning then
please take longer rest time between those exercises.
- Between sets we are aiming to rest 30s-70s.
- Always choose a weight what you are able to do your exercises, but yet challenging (I would
say the last 2-3 reps should be quite hard to maintain.