Embedded Files
Monday
Monday
Green Smoothie (M1)
Green Smoothie (M1)
PROTEIN
Protein pounder | 1/2-1 scoop
COMPLEX CARBS
Oats | 4-5 tbsp
FIBER (Small portion)
Spinach | Handful
Wheat bran | 1/4 tbsp
FAT
Walnuts or almonds | 3-4
SIMPLE CARBS (OPTIONAL)
Strawberries | 50 gr
Chicken & Rice Legs (M3)
Chicken & Rice Legs (M3)
PROTEIN
Chicken legs | 2+ pieces
COMPLEX CARBS
Brown rice | 70 gr or 4-5 tbsp
FIBER (Large portion)
Spinach & mushroom (or)
Spinach & bell pepper (or)
Salad
FAT
Walnuts or almonds | 3-4 (or)
Avocado | 1/4
Chicken Legs (M4)
Chicken Legs (M4)
PROTEIN
Chicken legs | 2+ pieces
FIBER (Fresh salad)
Fresh salad (or)
Raw broccoli (or)
Raw cauliflower
Tuesday
Tuesday
Green Smoothie (M1)
Green Smoothie (M1)
PROTEIN
Protein pounder | 1/2-1 scoop
COMPLEX CARBS
Oats | 4-5 tbsp
FIBER (Small portion)
Spinach | handful
Wheat bran | 1/4 tbsp
FAT
Walnuts or almonds | 3-4
SIMPLE CARBS (OPTIONAL)
Strawberries | 50 gr
Bistec de Res & Rice (M3)
Bistec de Res & Rice (M3)
PROTEIN
Bistec | 1+ cup
COMPLEX CARBS
Brown rice | 70 gr or 4-5 tbsp
FIBER (Large portion)
Cucumber (or)
Spinach & bell pepper (or)
Salad
FAT
Walnuts or almonds | 3-4 (or)
Avocado | 1/4
Bistec de Res (M4)
Bistec de Res (M4)
PROTEIN
Bistec | 1+ cup
FIBER (Large portion)
Cucumber (or)
Spinach & bell pepper (or)
Salad
Wednesday
Wednesday
Green Smoothie (M1)
Green Smoothie (M1)
PROTEIN
Protein pounder | 1/2-1 scoop
COMPLEX CARBS
Oats | 4-5 tbsp
FIBER (Small portion)
Spinach | handful
Wheat bran | 1/4 tbsp
FAT
Walnuts or almonds | 3-4
SIMPLE CARBS (OPTIONAL)
Strawberries | 50 gr
Chicken & Rice Legs (M3)
Chicken & Rice Legs (M3)
PROTEIN
Chicken legs | 2+ pieces
COMPLEX CARBS
Brown rice | 70 gr or 4-5 tbsp
FIBER (Large portion)
Spinach & mushroom (or)
Spinach & bell pepper (or)
Salad
FAT
Walnuts or almonds | 3-4 (or)
Avocado | 1/4
Chicken Legs (M4)
Chicken Legs (M4)
PROTEIN
Chicken legs | 2+ pieces
FIBER (Fresh salad)
Fresh salad (or)
Raw broccoli (or)
Raw cauliflower
Thursday
Thursday
Green Smoothie (M1)
Green Smoothie (M1)
PROTEIN
Protein pounder | 1/2-1 scoop
COMPLEX CARBS
Oats | 4-5 tbsp
FIBER (Small portion)
Spinach | handful
Wheat bran | 1/4 tbsp
FAT
Walnuts or almonds | 3-4
SIMPLE CARBS (OPTIONAL)
Strawberries | 50 gr
Bistec de Res & Rice (M3)
Bistec de Res & Rice (M3)
PROTEIN
Bistec | 1+ cup
COMPLEX CARBS
Brown rice | 70 gr or 4-5 tbsp
FIBER (Large portion)
Cucumber (or)
Spinach & bell pepper (or)
Salad
FAT
Walnuts or almonds | 3-4 (or)
Avocado | 1/4
Bistec de Res (M4)
Bistec de Res (M4)
PROTEIN
Bistec | 1+ cup
FIBER (Large portion)
Cucumber (or)
Spinach & bell pepper (or)
Salad
Friday
Friday
Green Smoothie (M1)
Green Smoothie (M1)
PROTEIN
Protein pounder | 1/2-1 scoop
COMPLEX CARBS
Oats | 4-5 tbsp
FIBER (Small portion)
Spinach | handful
Wheat bran | 1/4 tbsp
FAT
Walnuts or almonds | 3-4
SIMPLE CARBS (OPTIONAL)
Strawberries | 50 gr
Chicken & Garbanzo Salad
Chicken & Garbanzo Salad
PROTEIN
100+ gr chicken breast
COMPLEX CARBS
Garbanzo beans | 65 gr or 4-5 tbsp
FIBER (Large portion)
Mixed salad
FAT
Walnuts or almonds | 3-4 (or)
Avocado | 1/4
Chicken Salad
Chicken Salad
PROTEIN
100+ gr chicken breast
FIBER (Large portion)
Mixed salad
Saturday
Saturday
Green Smoothie (M1)
Green Smoothie (M1)
PROTEIN
Protein pounder | 1/2-1 scoop
COMPLEX CARBS
Oats | 4-5 tbsp
FIBER (Small portion)
Spinach | handful
Wheat bran | 1/4 tbsp
FAT
Walnuts or almonds | 3-4
SIMPLE CARBS (OPTIONAL)
Strawberries | 50 gr
FREE
FREE
Eat whatever you like!!!
SKIP
SKIP
No Meal 4 for today
Sunday
Sunday
Green Smoothie (M1)
Green Smoothie (M1)
PROTEIN
Protein pounder | 1/2-1 scoop
COMPLEX CARBS
Oats | 4-5 tbsp
FIBER (Small portion)
Spinach | handful
Wheat bran | 1/4 tbsp
FAT
Walnuts or almonds | 3-4
SIMPLE CARBS (OPTIONAL)
Strawberries | 50 gr
Chicken & Garbanzo Salad
Chicken & Garbanzo Salad
PROTEIN
100+ gr chicken breast
COMPLEX CARBS
Garbanzo beans | 65 gr or 4-5 tbsp
FIBER (Large portion)
Mixed salad
FAT
Walnuts or almonds | 3-4 (or)
Avocado | 1/4
Chicken Salad
Chicken Salad
PROTEIN
100+ gr chicken breast
FIBER (Large portion)
Mixed salad
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