Nutrition

Ingredient Dose
BCAA (Branch chain amino acids, contain the following aminos)

• - Leucine
9g
• - Isoleucine
• - Valine

Glutamine 2g
Lysine 2g
Glycine 2g
Arginine 2g
Beta Alanine 3g*
Multivitamin / Multimineral 1 tablet (ground to powder)
Soy protein 10g
Brewers yeast 10g
Spirulina 5g
Pure cacao 5
Pure stevia powder To taste
Bromelain powder or vegetal enzyme 1 capsule
Creatine monohydrate 5g
250-300ml
Mix with soy or nut milk

TIME: Break the fast with this elixir. 16h , let it digest for 15 minutes and then you shall
proceed to your first meal(I won’t count the elixir as a meal , although it is )

1) First Meal: After 15 minutes

a) Brown rice + Beans + vegetables (200 g +100+50+) 350g or adjust +Bromelain 1cap
b) Slice of meat / tofu (around 100-150g)
c) Salad(leafy greens , tomatoes ) 150g use pure olive oil 10 grams max+ half Avocado
d) Dessert: 1,5 tablespoon Peanut butter sandwich + 2-3 tablespoons sunflower seeds + 1
tablespoon almonds + 1 tablespoon honey+ 0,5-1g royal jelly+ a quarter slice
chocolate +half banana

2) Second Meal: after 2-3h

a) Quinoa +beans+ olive oil (250g+50+5) + Bromelain 1cap
b) 2-3 Bread slices + meat or tofu (200g)
c) Soup vegetable soup 250g
d) Mixed Nuts a handful+ black cumin 5g
 Nutrition

3) Third Meal after 2h

a) 30g Protein Shake + Cacao 5g+ frozen fruits 50g+Bromelain

b) Einkorn rice (Grain) + 100g meat or beans +avocado half
c) 150g sweet potato+ 50g of broccoli and spinach + sunflower cream
d) Peanut butter Sandwich

Snacking: If you feel getting hungry between your Meals eat a fruit + nuts( preferably
peanuts) + honey + cinnamon

As soon as you wake up , consume only herbal infusions green tea and black tea without
any added fruit , isolated teas