7 days of fitness diet recipes

20/02/2021 Admin


Day 1:

Meal 1: 2 rashers of bacon, 4 eggs, 1/2 medium bell pepper, 1/4 medium onion, 1 slice cheese

Meal 2: 1/2 medium tomato, 2 tablespoons pine nuts, 1/4 medium onion, 1 tablespoon olive oil

Meal 3: 226g salmon, 8 sprigs of asparagus, 1 TBSP olive oil, 1/3 cup raspberries, 170g skinless chicken breast, half cucumber

Meal 4: 4 raspberries, 1/2 cup cheese, 3 tablespoons light cream, 1 tablespoon whey egg white

 

Day 2:

Meal 1: 4 eggs, 2 tablespoons salad dressing, 2 sticks shallots, 1/4 cup cheese, 3 egg whites

Meal 2: 170g steak, 2 cups broccoli, 1 TBSP olive oil, 1/4 red onion

Meal 3: (After training)2 teaspoons of recovery drinks

Meal 4: 85 g spinach, 1/2 cup coconut milk, 1/4 medium onion, 3 chicken thighs

Meal 5: 1 tablespoon whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries

 

Day 3: 

Meal 1: 4 eggs, 3 egg whites, 1 cup broccoli, 1 tablespoon olive oil, 1/4 cup cheese

Meal 2: 1/2 cup peas, 1/2 cup carrots, 3 chicken thighs, 2 tablespoons cheese, 1 tablespoon canola oil

Meal 3: 1.5 tablespoons whey protein, 2 tablespoons peanut butter, 2 tablespoons flaxseed powder

Meal 4: 198 g tuna, 2 cups baby spinach, 1/2 cup sliced mushrooms, 1/2 medium tomato, 1 tablespoon olive oil, 1 tablespoon unsalted butter

 

Day 4: 

Meal 1: 2 slices Turkey bacon, 4 eggs, 226g chocolate milk

Meal 2: 2 tablespoons mayonnaise, 1 stick of celery, 1/4 medium sized onion, 1 can of canned tuna, 3 leaf lettuce

Meal 3: (After training)2 teaspoons of recovery drinks

Meal 4: 170g steak, 8 Brussels sprouts, 1 TBSP olive oil

Meal 5: 1.5 tablespoon whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries

 

Day 5: 

Meal 1: 1 cup full-fat yogurt, 1.5 tablespoons whey protein, 2 tablespoons chopped walnuts, 1/4 cup raspberries

Meal 2: 2 cups baby spinach, 2 strawberries, 3 tablespoons chopped Onions, 1/2 cup sliced mushrooms, 198 grams skinless chicken breast, 1/3 tablespoon olive oil

Meal 3: 1/4 cup cheese, half mandarin, 2 tablespoons chopped walnuts, 1.5 tablespoons whey egg white

Meal 4: 200g steak, half medium onion, 1 bell pepper, 1 tablespoon rapeseed oil

 

Day 6: 

Meal 1: 4 eggs, 3 egg whites, 1 cup sliced mushrooms, 1/4 medium onion, 1 slice cheese

Meal 2: 2 cups lettuce, half an avocado, 2 tablespoons salad dressing, 2 sticks shallots, 200 grams skinless chicken breast, 1 tablespoon olive oil

Meal 3: (After training)2 teaspoons of recovery drinks

Meal 4: 200g lean beef, half medium tomato, half onion, 1/4 cup cheese, half cucumber, 2 tablespoons olive oil

Meal 5: 1.5 tablespoon whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries

 

Day 7: 

Meal 1: 226 g chocolate milk, 1.5 teaspoon whey protein, 1.5 cup coconut milk, 2 tablespoons instant coffee

Meal 2: 200g tenderloin of beef, 1/2 cup chopped pineapple, 2 cups baby spinach, 1/3 TBSP olive oil

Meal 3: 1 cup broccoli, 200 grams skinless chicken breast, 1 cup cauliflower, 1/3 tablespoon unsalted butter, 2 tablespoons sliced almond



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