MASA 1 MASA 2 PRE WORK MASA 4 MASA 5

7:00 – 9:00 11:00 – 12:00 16:00 – 17:00 19:00 – 20:00

LUNI
omleta 250g cartofi dulci 100g orez 200g cartofi albi 250g spanac
6 albusuri+2 oua intregi 200g pui/curcan 100g fructe de padure/ 150g pui/curcan/vita 200g pui/curcan
100g fulgi ovaz Salata cruditati 1 banana Salata cruditati (ardei
100g fructe 1 lingura ulei masline 1 lingura ulei masline gras/capia,salata verde,
padure/citrice/kiwi castravete)
MARTI
150g fulgi ovaz 200g paste integrale 100g orez 200g cartofi albi 300g fasole verde
1 cupa pudra 150g pui 100g fructe padure/ 150g pui/curcan/vita 200g pui/curcan
Lapte miglade/soia Sos rosii 1 banana Salata cruditati (ardei
100g fructe padure/kiwi 1 lingura ulei masline 1 linguta ulei masline gras/capia,salata verde,
castravete)
MIERCURI
(ziua fara antrenament)
Iaurt proteic 100g orez Salata (2 oua, salata 200g cartofi albi 200g spanac
3 felii paine integrala 200g ciuperci+morcov verde, rosie, 150g pui/curcan/porc 100g dovlecel
Humus 150g pui/curcan castravete, fasole Salata cruditati (ardei 200g pui
1 banana rosie/naut,ardei gras, salata verde/varza,
gras/gogosar) rosie, castravete, ceapa)
JOI
omleta 250g cartofi dulci 100g orez 200g cartofi albi Amestec legume
6 albusuri+2 oua intregi 200g pui/curcan 100g fructe de padure/ 150g pui/curcan/porc 200g pui/curcan
125g bacon Sos avocado (1 1 banana Salata cruditati (ardei
50g fulgi ovaz avocado,ceapa,rosie) 1 lingura ulei masline gras, salata verde/varza,
Ardei gras, castravete rosie, castravete, ceapa)
VINERI
150g fulgi ovaz 200g paste integrale 100g orez 250g mazare 300g fasole verde
1 cupa pudra 150g pui/ragu 100g fructe de padure/ 200g pui/curcan/vita 200g soia/tofu
Lapte migdale/soia 1 banana
1 banana+30g stafide 1 lingura ulei masline
SAMBATA
(ziua fara antrenament)
Iaurt proteic 100g orez Salata (2 oua, salata 250ml suc (sfecla
3 felii paine integrala 200g ciuperci+morcov verde, rosie, rosie+morcov)
Humus/sunca 150g pui/curcan castravete, fasole CHEAT MEAL
1 banana/kiwi/cirice rosie/naut,ardei
gras/gogosar)
DUMINICA
omleta 250g cartofi dulci 100g orez 200g cartofi albi Amestec legume
6 albusuri+2 oua intregi 200g pui/curcan/porc 100g fructe de padure/ 150g pui/curcan/porc 200g pui/curcan
125g bacon Salata proaspata 1 banana Salata cruditati (ardei 1 lingura ulei
50g fulgi ovaz (salata verde, rosie, 1 lingura ulei masline gras, salata verde/varza, masline
Legume proaspete castravete, ardei, rosie, castravete, ceapa
(ardei gras, castravete) spanac)
*300ml apa calduta cu putina lamaie, dimineata pe stomacul gol, inainte cu aprox 20 min de prim masa.

*Masa „PRE WORK” cu o ora inainte de antrenament.

*Shake-ul proteic imediat dupa anrenament (maxim 15 min), poti adauga si o banana.

*apa aptoximativ 2.7 L/zi, daca bei cafea, mai adauga 200ml apa pentru fiecare cafea

*1 zi de cardio (mers pe banda in plan inclinat) dimineata pe stomacul gol, doar apa – 45-60 min (130-
150 bpm constant)

*recomand:

-vitamina C, magneziu+zinc, omega 6