One Week Carb Cycling Meal Plan
1. What is Carb Cycling Diet Plan
2. Carb Cycling Meal Plan – One Week
2.1 Monday
2.2 Tuesday
2.3 Wednesday
2.4 Thursday
2.5 Friday
2.6 Saturday
2.7 Sunday
What is Carb Cycling Meal Plan
What are the characteristics of carb cycling? For what purpose can we use it? Is there any point in using this method? You will find answers to these questions in this article on this nutritional strategy. In this article we will answer questions about meal planning.
As a quick reminder, the carb cycling strategy divides the week into low, medium and high carbohydrate days. The day with which we adjust the value of carbohydrates to the training and its intensity. The amount of protein and fats in the most common method does not change on these days over the course of a week.
Here are some tips on how to plan your meals in a carb cycling strategy at home.
The number of meals and snacks should not cause any problems in maintaining the dietary plan. If you have a day without training, use a low carbohydrate day. All you need is 4-5 meals and the time you save in the kitchen can be used for other activities.
If you have a day with training, adjust value of carbohydrates to duration and intensity of the workout.
Medium intensive – average carbohydrate content.
High intensity – high carbohydrate content.
In these 2 cases, it is better to use 5 meals and 2 snacks than to reduce the number of meals and risk stomach and intestinal discomfort and the feeling of fullness through volumetric large meals. This will not be conducive to our results during training.
On days with low carbohydrate content, take care to choose wholemeal products and plenty of vegetables. On days with medium and low carbohydrate content by a large amount of this macro element you can introduce products such as honey, syrups, fruit juices, more fruit, energy gels, isotonic drinks, jams, jams – while not forgetting the basic sources of carbohydrates that we use on days with low carbohydrate content.
Days with high and medium carbohydrate content will help to speed up glycogen recovery and will allow you to train the next day with similar intensity. However, if you want to reduce your body weight and you have 3-4 days of low carbohydrate per week, you should make sure that after a day of high carbohydrate value you have two days of low carbohydrate content and the first day was planned for training, and the second day was a day off workout. Despite the lower amount of carbohydrates, the body will be able to replenish glycogen reserves and on the next day, when I have a workout, we will be able to train on effective performance.
Do not exceed 40g of fiber per day due to the risk of constipation.
Realize your needs for daily protein rations. Protein allows, among other things, to rebuild damaged muscle fibers during workouts, takes part in the transport of oxygen, creates digestive enzymes, participates in the active work of our immune system. If you are a professional athlete, make sure that in every meal there is 20-40g of protein for a meal.
Make sure that your menu contains at least 2-3x a week of fish. If you do not like fish, take care of a proper supplementation with omega 3 acids. A proper supply of omega 3 acids has an anti-inflammatory effect, reduces oxidative stress and improves the lipid profile.
Sources of fats in the diet should be based on products of plant origin. In the diet of physically active people, saturated acids should not exceed 10% of the total supply of fats. Focus on introducing vegetable oils, olive oil, olives, fatty fish, flax seed, nuts, avocado to your diet.
Our carb cycling diet plan is exemplary and can serve as a model. It will not serve people with all kinds of deficiency, incorrect laboratory tests, etc.
Looking forward to working with dietician? Check our customized offer.
Carb Cycling Meal Plan – One Week
Monday
07:00 a.m. Breakfast
| Walnuts | 0,5 handful (15 g) |
| Banana | 1 piece (120 g) |
| Cocoa | 1 spoon (10 g) |
| Coffee | 1 glass (50 ml) |
| Soya milk | 1,5 glasses (330 ml) |
| Oat flakes | 0,5 glass (50 g) |
| Dried raisins | 1 handful (30 g) |
Coffee oatmeal
Pour the milk and coffee into the pot, pour the flakes and set over medium heat. Cook for a few minutes, stir from time to time. When the flakes are soft, add to the cocoa porridge and mix. Add chopped bananas, nuts and raisins.
10:00 a.m. Second breakfast
| Red onion | 0,25 pieces (25 g) |
| Vinegar, balsamic | 1 spoon (6 ml) |
| Cucumber | 0,25 pieces (45 g) |
| Olive oil | 0,5 spoons (5 ml) |
| Black olives | 6 pieces (18 g) |
| Red paprika | 0,25 pieces (65 g) |
| Green paprika | 0,5 pieces (70 g) |
| Yellow paprika | 0,5 pieces (70 g) |
| Cherry tomato | 5 pieces (100 g) |
| Basil, dried | 3 teaspoons (3 g) |
| Oregano, dried | 1 teaspoons (3 g) |
| Feta cheese | 1/8 cubes (20 g) |
| Butter-head lettuce | 1/2 pieces (100 g) |
Greek salad
Wash the vegetables thoroughly. Cut out the seeds from the peppers. Cut it into cubes. Cut the cucumber and the onion into slices in the same way, so that rings are formed. Cut the tomatoes in half. Combine basil and oregano with olive oil and balsamic vinegar.
Take the lettuce into smaller pieces and mix it with the chopped vegetables and olives. Add the sauce, mix again and put in a bowl.
Cut the feta into slices and place on the salad. Decorate it with onion rings.
2:00 p.m. Lunch
| Red onion | 1 piece (100 g) |
| Garlic | 2 cloves (10 g) |
| Carrot | 2 pieces (90 g) |
| Olive oil | 1 spoon (10 ml) |
| Chili peppers | 1 piece (20 g) |
| Red paprika | 0,25 pieces (65 g) |
| Green paprika | 0,5 pieces (70 g) |
| Tomato | 2 pieces (340 g) |
| Leeks | 0,25 pieces (35 g) |
| Spices – paprika, dried | 2 teaspoons (6 g) |
| Spices – rosemary, dried | 1 teaspoon (3 g) |
| Spices – thyme, dried | 1 teaspoon (3 g) |
| Green lentils | 0,5 glass (100 g) |
| Potatoes | 2 pieces (180 g) |
Lentil stew
Rinse the lentils in cold water, put them in a pot and pour over with water. Then cook until soft. Cut onion, leek, peppers, carrots and potatoes into cubes.
In a suitable pot on hot oil fry chopped garlic and vegetables. Fry until soft and slightly brown, add the potatoes to them and stew until soft. Then add the diced tomatoes and boiled lentils. Add all the spices and chopped chili. Stew everything together under cover for about 15 minutes.
5:00 p.m. Training
| Cycling | 90 minutes |
6:00 p.m. Training meal
| Mango | 1 piece (280 g) |
| Isotonic | 1 bottle (500 ml) |
| Energy Gel | 1 piece (36 g) |
Start drinking isotonic during training. After one hour. Drink clean water until now. Eat the energy gel after one hour of training.
Mango immediately after training.
9:00 p.m. Dinner
| Eggs | 2 pieces (100 g) |
| Chives | 0,5 pieces (10 g) |
| Whole wheat flour | 0,25 glasses (30 g) |
| Olive oil | 0,5 spoons (5 ml) |
| Gouda cheese | 1 slice (25 g) |
| Salt | 1 pinch (1 g) |
| Ham, chicken breast | 2 slices (30 g) |
Omelette with ham and cheese
Dice the ham and grate the cheese on a grater with large holes.
Pour the eggs into a bowl, add salt to taste and beat until the egg whites and yolks combine. Heat the pan and add the olive oil. Pour the egg mixture into the pan.
When the omelette is cut from the bottom, sprinkle the top with ham and cheese. Fold the omelette in half and fry for 1-2 minutes. After a while, turn the omelette over so that it turns brown on the other side. Put the ready omelette on a plate, sprinkle with grated cheese and chopped chives.
Tuesday
07:00 a.m. Breakfast
| Toasted bread | 4 slices (120 g) |
| Apple | 1 piece (180 g) |
| Butter | 2 teaspoons(10 g) |
| Champignon | 2 pieces (40 g) |
| Parsley | 2 teaspoons (12 g) |
| Gouda cheese | 2 slices (50 g) |
| Ham, chicken breast | 2 slices (30 g) |
Cheese toast and apple
Finely chop parsley. Cut the mushrooms into thin slices.
Grease the slices of bread with a thin layer of butter. Place slices of ham, mushroom and parsley on the slices. Then put a slice of cheese on it and fold the toast. Bake in a toaster. Serve with apple.
10:00 a.m. Second breakfast
| Walnuts | 0,5 handfuls(15 g) |
| Pear | 1 piece (130 g) |
| Homogenized cheese | 1 piece (150 g) |
Homogenized cheese with pear and nuts
Put the homogenized cheese into a bowl. Peel the pear and dice it. Add to the cheese. Crumble the nuts on top.
2:00 p.m. Lunch
| Pearl barley groats | 1 bag (100 g) |
| Greek yoghurt 10% | 3 spoons (60 g) |
| Carrot | 3 pieces (135 g) |
| Butter | 2 teaspoons (10 g) |
| Honey | 1,5 spoons (36 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Spices – coriander leaves, dried | 3 teaspoons (9 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Soy sauce | 3 teaspoons (15 g) |
| Salt | 1 pinches (2 g) |
| Pig meat, pork loin, slimline tenderloin | 100 g |
Pork tenderloin with groats and carrots
Cook the groats according to the instructions on the package. Clean the tenderloin from membranes and cut it into thick slices.
Put the Greek yoghurt into a hot pan. Then fry the pieces of meat on it in a slightly golden colour on both sides. In a small bowl mix honey, soy sauce and grated skin and lime juice. Add the whole to the meat pan.
Boil everything together, reduce the heat and cook for 2-3 minutes.
Peel the carrots, cut them into smaller pieces. Cook. Melt the butter in a pan. Add boiled carrots, sprinkle with pepper, salt and a spoonful of honey. Mix everything together.
Serve with groats and carrots.
5:00 p.m. Training
| Cycling | 90 minutes |
6:00 p.m. Training meal
| Apricots, dried | 0,75 handfuls (70 g) |
| Isotonic | 1 bottle (500 ml) |
| Energy Gel | 1 piece (36 g) |
Start drinking isotonic during training. After one hour. Drink clean water until now. Eat the energy gel after one hour of training.
Fruit should be eaten immediately after training
9:00 p.m. Dinner
| Rye bread | 1 slice (35 g) |
| Granulated garlic – spices | 1 teaspoons (5 g) |
| Cucumber | 0,5 pieces (90 g) |
| Olive oil | 1 teaspoons (5 ml) |
| Green olives | 2 spoons (30 g) |
| Spices – basil, dried | 4 teaspoons (4 g) |
| Spices – oregano, dried | 1 teaspoon (3 g) |
| Spices – thyme, dried | 1 teaspoon (3 g) |
| Feta cheese | 0,25 cubes (50 g) |
| Spinach | 4 handfuls (100 g) |
Green salad
Combine all the spices with each other and olive oil.
Cut the olives into rings. Cut the cucumber lengthwise in half and then into thin slices. Take the spinach into smaller pieces.
Gently mix all the ingredients of the salad with the sauce and put them in a bowl. Place the diced cheese on top. Serve with bread.
Wednesday
07:00 a.m. Breakfast
| Cinnamon | 1 teaspoons (4 g) |
| Pear | 1 piece (130 g) |
| Milk 2% | 1,5 glasses (330 ml) |
| Olive oil | 1 teaspoon (5 ml) |
| Oat flakes | 7 spoons (70 g) |
| Spices – cardamom, ground | 1 teaspoons (5 g) |
| Plum | 4 pieces (220 g) |
| Lemon juice | 1 spoon (6 ml) |
Oatmeal with pear and plums
Pour the milk into a pot and add the oatmeal. Boil for a few minutes, stir occasionally.
Peel the pear, cut out the seed nests, sprout the plums and cut them into pieces. Heat the olive oil in a pan, roast the fruit and add the spices. The fruit should soften and blush. Pour a few drops of lemon juice over them. Add the prepared fruit to the oatmeal. Pour everything into a bowl.
10:00 a.m. Second breakfast
| Walnuts | 0,5 handfuls (15 g) |
| Beetroot, marinated | 100 g |
| Natural yoghurt 2% | 1 spoon (25 g) |
| Greek yoghurt 10% | 2 teaspoons (40 g) |
| Dijon mustard | 2 teaspoons (20 g) |
| Rucola | 3 handfuls (60 g) |
| Goat cheese, soft | 0,25 pieces (30 g) |
Goat cheese salad.
Combine Greek yoghurt with yoghurt and mustard and mix. Cut the beetroot in half, cut the cheese into smaller pieces and roast the nuts on a dry hot frying pan.
Combine all ingredients together and add roasted walnuts on top.
2:00 p.m. Lunch
| Breast meat of chicken | 0,5 pieces (100 g) |
| Garlic | 2 cloves (10 g) |
| Beetroot salad with horseradish | 8 spoons (200 g) |
| Natural yogurt 2% | 4 spoons (100 g) |
| Capers, canned | 2 spoons (20 g) |
| Pasta penne rigate | 1,5 glasses (110 g) |
| Olive oil | 1 teaspoon (5 ml |
| Parsley | 4 teaspoons (24 g) |
| Spices – basil, dried | 6 teaspoons (6 g) |
| Spices – marjoram, dried | 1 teaspoon (3 g) |
| Spices – thyme, dried | 1 teaspoon (3 g) |
Roasted chicken with garlic and capers
Cook the pasta according to the instructions on the package.
Wash and dry the breasts, then sprinkle each of them with thyme, marjoram and basil. In a bowl mix natural yoghurt with chopped parsley, garlic and capers.
Place the marinated breasts in an ovenproof dish. Grease each of them with the prepared sauce.
Cover the dish and put it in an oven preheated to 175 °C for about 25-30 minutes. Serve with pasta and beets.
6:00 p.m. Afternoon snack
| Banana | 1 piece (120 g) |
| Honey | 1 spoon (24 g) |
| Soy milk | 1 glass (220 ml) |
| Cranberries, dried | 0,5 handfuls (20 g) |
Banana Shake
Place all the ingredients in the blender cup. Blend.
9:00 p.m. Dinner
| Eggs | 2 pieces (100 g) |
| Red onion | 0,25 pieces (25 g) |
| Rye bread | 1 slice (35 g) |
| Garlic | 2 cloves (10 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Green olives | 1 spoon (15 g) |
| Tomato | 2 pieces (340 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Spices – thyme, dried | 1 teaspoon (3 g) |
| Serrano ham | 2 slices (30 g) |
Eggs on tomatoes
Cut the onion and garlic into cubes. Heat the olive oil in a deep frying pan and brown the onion and garlic.
Chop the olives and cut the tomatoes, add to the rest. Season the whole and stew for about 10 – 15 minutes, until the mass thickens.
Put the mixture into heat-resistant bowls, make a place in the middle and stick an egg into each bowl.
Cover the egg yolk with a slice of ham. Bake the whole in the oven preheated to 175 degrees until the eggs are cut off.
Thursday
07:00 a.m. Breakfast
| Basil, leaves | 2 handfuls (6 g) |
| Onion | 1 piece (100 g) |
| Rye bread | 4 slices (140 g) |
| Garlic | 2 cloves (10 g) |
| Greek yogurt 10% | 3 spoons (60 g) |
| Capers, canned | 2 spoons (20 g) |
| Olive oil | 1 teaspoons (5 ml) |
| Dried tomatoes | 10 slices (70 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Cottage cheese, lean | 2 slices (50 g) |
Pasta sandwiches made from dried tomatoes
Chop the onion and garlic finely. Fry the ingredients in olive oil.
Put the fried ingredients and capers into the blender cup. Add cottage cheese, dried tomatoes and Greek yogurt. Mix everything into a smooth paste, put into a bowl and season to taste with chopped basil and pepper.
Grease the slices of rye bread with the obtained paste.
10:00 a.m. Second breakfast
| Linseed | 1 spoon (10 g) |
| Banana | 1 piece (120 g) |
| Milk 2% | 1 glass (220 ml) |
Banana cocktail
Pour the milk into the blender. Add the pieces of banana and add the linseed. Blend the whole thing
2:00 p.m. Lunch
| Red onion | 1 piece (100 g) |
| Garlic | 2 cloves (10 g) |
| Turkey, breast without skin | 1 piece (100 g) |
| Capers, canned | 1 spoon (10 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Pine nuts | 1 handful (20 g) |
| Tomatoes can | 0,5 glasses (110 g) |
| Dried tomatoes | 5 slices (35 g) |
| Spices – nutmeg, ground | 1 spoon (3 g) |
| Spices – paprika, dried | 2 teaspoons (6 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Basmati rice | 1 bag (100 g) |
| Feta cheese | 0,25 cubes (50 g) |
| Salt | 1 pinch (1 g) |
| Spinach | 2 handfuls (50 g) |
Turkey stuffed with spinach
Cook the rice according to the instructions on the package.
On hot olive oil fry chopped garlic and add half of the onion cut into cubes. When the onion has gently glazed, add the spinach. Season to taste with a pinch of knob.
Leave the spinach to cool down and add the crushed feta cheese, chopped dried tomatoes and roasted pine nuts. Mix the whole thing thoroughly.
Cut the turkey breast into thin sheets, break with a pestle and place the meat between two food foils. Sprinkle the meat on both sides with paprika powder, salt and pepper.
Arrange the stuffing for the meat, roll it all and wrap in aluminum foil. Place the meat in an oven preheated to 200*C for about 20 – 25 minutes.
After this time, make sure the meat is baked, cut the rolls into 1 cm thick slices and place on a tomato sauce. Sauce: In the same pan, fry the other half of the onion, cut into cubes, chopped garlic, pour in a can of tomatoes and add chopped capers. Cook everything together for about 3 minutes.
Serve the turkey with rice and sauce.
5:00 p.m. Training
| Cycling | 90 minutes |
6:00 p.m. Training meal
| Jellies | 1 handful (30 g) |
| Isotonic | 1 bottle (500 ml) |
| Energy Gel | 1 piece (36 g) |
Start drinking isotonic during training. After one hour. Drink clean water until now. Eat the energy gel after one hour of training.
Jellies should be eaten immediately after training.
9:00 p.m. Dinner
| Eggs | 2 pieces (100 g) |
| Canned Tuna in water | 1 spoon (30 g) |
| Whole wheat flour | 4 spoons (60 g) |
| Black olives | 6 pieces (18 g) |
| Red paprika | 0,25 pieces (65 g) |
| Spices – oregano, dried | 2 teaspoons (6 g) |
| Spices – paprika, dried | 2 teaspoons (6 g) |
| Spices – black pepper, dried | 1 pinch (1 g) |
Tuna omelette
Dice up the peppers and slice the olives. Drain the tuna from the water on a strainer.
Separate the whites from the yolks. Combine the egg yolks with the other ingredients. Beat the egg whites into a foam and mix gently with the mixture with the yolks. Then add the flour and mix all the ingredients. Fry the omelette in a Teflon frying pan.
Friday
07:00 a.m. Breakfast
| Cinnamon | 2 teaspoons (8 g) |
| Pineapple | 3 slices (240 g) |
| Basil, leaves | 1 handful (3 g) |
| Butter | 2 teaspoons (10 g) |
| Oat flakes | 5 spoons (50 g) |
| Cottage cheese, lean | 2 slices (60 g) |
| Pineapple juice | 1 glass (240 ml) |
Pineapple oatmeal
Cut the slices of fresh pineapple into smaller pieces. Roast the flakes in a dry pot for 2 minutes stirring, add a glass of pineapple juice and boil. Set aside for a while. Heat the butter in a pan, add the chopped pineapple, add a pinch of cinnamon and fry over a fairly large heat. Pour the oatmeal into a bowl and place the pineapple on it. Sprinkle with crushed cottage cheese and fresh basil leaves.
10:00 a.m. Second breakfast
| Chives | 0,5 pieces (10 g) |
| Chicory | 1 piece (80 g) |
| Natural yogurt 2% | 6 spoons (150 g) |
| Cucumber | 0,5 pieces (90 g) |
| Tomato | 1 piece (170 g) |
| Spices – basil, dried | 4 teaspoons (4 g) |
| Spices – oregano, dried | 2 teaspoons (6 g) |
| Spices – black pepper, dried | 1 teaspoon(1g) |
| Radishes | 5 pieces (75 g) |
| Butter-head lettuce | 0,5 pieces (100 g) |
| Lemon juice | 3 spoons (18 ml) |
Salad
Cut the lettuce and chicory into thick strips. Then stir it.
Cut tomatoes into eights and radishes into slices. Cut the cucumber lengthwise in half and cut into slices. Mix the lettuce, tomato, cucumber and radishes in a bowl.
Pour the yogurt and squeeze out the lemon juice and add basil, salt, oregano and pepper. Mix all the ingredients together. Pour the ready sauce over the prepared lettuce and sprinkle the top with chopped chives.
2:00 p.m. Lunch
| Breadcrumbs | 0,25 glasses (30 g) |
| Garlic | 2 cloves (10 g) |
| Asparagus beans | 1 handful (90 g) |
| Salmon, fresh | 100 g |
| Butter | 2 teaspoons (10 g) |
| Olive oil | 1 spoon (10 ml) |
| Spices – black pepper, dried | 1 pinch (1 g) |
| Spices – thyme, dried | 1 teaspoon (3 g) |
| Basmati rice | 1 bag (100 g) |
| Water | 6 spoons (30 ml) |
Salmon with asparagus beans
Cook the rice according to the instructions on the package.
Place the salmon in an ovenproof dish lined with parchment. Chop the garlic cloves finely. Sprinkle the salmon with olive oil and sprinkle with thyme, pepper and pieces of garlic. Allow to stand for a few minutes, then bake at 160 °C for 15 minutes.
Blanch the beans with hot water, then drain off and put into a hot olive oil pan. Fry for one minute while stirring continuously.
Add salt, pepper and butter to the beans. Fry the whole thing for a few minutes until everything goes well together.
At the end of frying sprinkle the beans with breadcrumbs and mix everything together. Serve with baked salmon and rice.
6:00 p.m. Afternoon Snack
| Mango | 1 piece (280 g) |
9:00 p.m. Dinner
| Eggs | 1 piece (50 g) |
| Breast meat of chicken without skin | 0,5 pieces(100 g) |
| Garlic | 1 clove (5 g) |
| Natural yogurt 2% | 3 spoons (75 g) |
| Canned sweetcorn | 4 spoons (60g) |
| Olive oil | 1teaspoon (5 ml) |
| Spices – marjoram, dried | 1 teaspoon (3 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Salt | 1pinch (1 g) |
| Tortilla wheat | 1 piece (62 g) |
Wrap with egg paste
Boil an egg hard.
Roast the tortilla for a while in a dry frying pan and then let it cool down. Cut the chicken meat into small pieces and sprinkle with salt, pepper and marjoram. Fry them in olive oil.
Crush the boiled egg with a fork and combine in a bowl with yogurt, garlic clove, salt and pepper. Add drained corn and chicken. Mix and season to taste.
Put the ready paste on a tortilla pancake and roll.
Saturday
07:00 a.m. Breakfast
| Eggs | 2 pieces (100 g) |
| Blueberries | 1 glass (130 g) |
| Natural yogurt 2% | 2 spoons (50 g) |
| Whole wheat flour | 2 spoons (30 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Baking powder | 0,5 teaspoons (2 g) |
| Water | 0,25 glasses (50 ml) |
Blueberry omelette.
Combine eggs, flour, water, baking powder in a blender.
Heat the olive oil in a pan. Pour the mixture into the pan and cover with a lid. Fry for 5-8 minutes over medium heat. Turn to the other side and fry for 2-3 minutes. Place the omelette on a plate. Grease the omelette with yogurt and sprinkle with berries.
10:00 a.m. Second breakfast
| Eggs | 1 piece (50 g) |
| Jam | 8 teaspoons (120 g) |
| Kefir 2% | 1/3 glasses (90 ml) |
| Whole wheat flour | 2 spoons (30 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Baking powder | 0,25 teaspoons (1 g) |
| Baking soda | 0,25 teaspoons (1 g) |
Kefir pancakes
Mix Kefir with egg and olive oil. Sift the flour into a bowl and combine with baking powder, soda, salt. Mix all ingredients thoroughly.
Leave the dough to stand for half an hour.
Heat the pan and pour the dough into the pan in portions and fry for about 2 minutes on each side. Serve with jam.
2:00 p.m. Lunch
| Red onion | 1 piece (100 g) |
| Lemon | 0,5 pieces (40 g) |
| Garlic | 2 cloves (10 g) |
| Greek yogurt 10% | 2 spoons (40 g) |
| Fresh dill | 4 teaspoons (16 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Parsley | 4 teaspoons (24 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Spices – cayenne pepper, dried | 1 teaspoon (1 g) |
| Trout | 1 piece (230 g) |
| Salt | 1 pinch (1 g) |
| Spinach | 4 handfuls (100 g) |
| Potatoes | 3 pieces (270 g) |
Baked trout
Gut, scrape, wash and dry the fish on a paper towel. Cut them crosswise on both sides, sprinkle with salt and pepper and put herbs and a slice of lemon inside.
Heat the olive oil in a pan. Fry the prepared fish on both sides and then put it into an ovenproof dish.
In olive oil fry chopped onion and garlic, add dried spinach and fry together for a while. Add Greek yogurt and season to taste with salt and pepper.
Cut the potatoes in half. Put the potatoes and fish in an oven preheated to 200 °C for 5-7 minutes. Put the fish and potatoes on a plate. Serve with spinach.
5:00 p.m. Training
| Cycling | 90 minutes |
6:00 p.m. Training meal
| Dried plums | 2 handfuls (120g) |
| Isotonic | 1 bottle (500 ml) |
| Energy Gel | 1 piece (36 g) |
Start drinking isotonic during training. After one hour. Drink clean water until now. Eat the energy gel after one hour of training.
Fruit should be eaten immediately after training.
9:00 p.m. Dinner
| Rye bread | 3 slices (105 g) |
| Pine nuts | 1 handful (20 g) |
| Dried tomatoes | 5 slices (35 g) |
| Spices – basil, dried | 3 teaspoons (3 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Rucola | 1 handful (20 g) |
| Country cheese light | 0,5 pieces (75 g) |
Cottage cheese sandwiches
Put the cottage cheese in the bowl. Add the rocket, salt, pepper, basil and mix. Grease the slices of bread with the obtained paste. Place slices of dried tomatoes and nuts on top.
Sunday
07:00 a.m. Breakfast
| Eggs | 1 piece (50 g) |
| Banana | 1 piece (120 g) |
| Natural yogurt 2% | 4 spoons (100 g) |
| Cocoa | 1 spoon (10 g) |
| Kiwi fruit | 2 pieces (150 g) |
| Butter | 2 teaspoons (10 g) |
| Whole wheat flour | 2 spoons (30 g) |
| Milk 2% | 0,5 glasses (110 ml) |
| Baking powder | 1 teaspoon (4 g) |
Pancakes with kiwi and banana
Whisk the eggs with milk, add flour, baking powder, cocoa and mix well.
Heat half of the butter in a pan, pour the dough to cover the bottom of the pan. Fry on both sides over low heat. Heat the other half of the dough and fry.
Prepared pancakes spread with yogurt and add kiwi pieces and banana slices. Fold into an envelope.
10:00 a.m. Second breakfast
| Whipped cream | 4 teaspoons (40 g) |
| Strawberry-flavored jelly | 1 glass (220 g) |
| Strawberry | 0,5 glasses (80 g) |
Strawberry dessert
Wash the strawberries and cut them into quarters. Throw into the bowl.
Prepare the jelly according to the instructions on the package and pour it over the strawberries. Leave it in the fridge. Add whipped cream to the top
2:00 p.m. Lunch
| Garlic | 2 cloves (10 g) |
| Butter | 2 teaspoons (10 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Parsley | 2 teaspoons (12 g) |
| Cherry tomatoes | 5 pieces (100 g) |
| Spices – marjoram, dried | 1 teaspoon (3 g) |
| Spices – oregano, dried | 2 teaspoons (6 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Spices – thyme, dried | 1 teaspoon (1 g) |
| Basmati rice | 1 bag (100 g) |
| Feta cheese | 0,25 cubes (50 g) |
| Salt | 1 pinch (1 g) |
| Beef, roast beef, tenderloin | 2 pieces (140 g) |
Steak with garlic butter and rice
Cook the rice according to the instructions on the package. Preheat the oven at 190 °C.
Prepared steaks sprinkle with olive oil and sprinkle with spices.
Chop garlic and parsley finely. Then grind with soft butter into a paste. Heat the grill pan and fry the steaks for 3-4 minutes on each side.
Put fried steaks, rice and tomatoes on a plate. Sprinkle crushed feta cheese on top. Serve with garlic and herb butter.
6:00 p.m. Afternoon snack
| Date (dactyl), dried | 1 handful (45 g) |
| Raspberries | 2 glasses (240 g) |
| Honey | 1 spoon (24 g) |
| Soy milk | 1 glass (220 ml) |
Raspberry Shake
Put all the ingredients in the blender glass. Blend.
9:00 p.m. Dinner
| Breast meat of chicken without skin | 0,5 pieces (100 g) |
| Red onion | 0,5 pieces (50 g) |
| Chives | 0,25 pieces (5 g) |
| Toasted bread | 4 slices (120 g) |
| Olive oil | 1 teaspoon (5 ml) |
| Spices – marjoram, dried | 1 teaspoon (3 g) |
| Spices – black pepper, dried | 1 teaspoon (1 g) |
| Salt | 1pinch (3 g) |
| Spinach | 2 handfuls (50 g) |
Toast with chicken
Dice up the onion and fry it in hot oil. Add spinach and diced chicken, mix and season. Bake slices of bread in a toaster.
Put the prepared stuffing on two slices of bread and cover with the remaining two.
Shopping List
Cereal products
| Oat flakes | 170 g |
| Whole wheat flour | 180 g |
| Toasted bread | 240 g |
| Pearl barley groats | 100 g |
| Rye bread | 315 g |
| Pasta penne rigate | 110 g |
| Basmati rice | 300 g |
| Breadcrumbs | 30 g |
| Wheat tortilla | 62 g (1 piece) |
Vegetables
| Red onion | 400 g (3,75 pieces) |
| Cucumber | 225 g (1,25 pieces) |
| Black olives | 36 g (12 pieces) |
| Red paprika | 195 g (0,75 pieces) |
| Green paprika | 140 g (1 piece) |
| Yellow paprika | 70 g (0,5 pieces) |
| Cherry tomato | 200 g (10 pieces) |
| Butter-head lettuce | 200 g (1 piece) |
| Garlic | 85 g |
| Carrot | 225 g (5 pieces) |
| Chili paprika | 20 g (1 piece) |
| Tomato | 850 g (5 pieces) |
| Leek | 35 g (0,25 pieces) |
| Green lentils | 100 g |
| Potatoes | 450 g (5 pieces) |
| Chives | 25 g (1,25 pieces) |
| Champignon | 40 g (2 pieces) |
| Parsley | 72 g |
| Green olives | 45 g |
| Spinach | 300 g |
| Beetroot | 100 g |
| Rucola | 80 g |
| Capers, canned | 50 g |
| Onion | 100 g (1 piece) |
| Dried tomatoes | 140 g |
| Tomatoes, can | 110 g |
| Chicory | 80 g (1 piece) |
| Radishes | 75 g (5 pieces) |
| Asparagus beans | 90 g |
| Canned sweetcorn | 60 g |
| Fresh dill | 16 g |
Milk and milk products
| Feta cheese | 170 g |
| Gouda cheese | 75 g |
| Homogenized cheese | 150 g |
| Greek yogurt 10% | 200 g |
| Milk 2% | 660 ml |
| Natural yogurt 2% | 500 g |
| Goat cheese, soft | 30 g (0,25 pieces) |
| Cottage cheese, lean | 110 g |
| Kefir 2% | 90 ml |
| Country cheese light | 75 g |
Meat and eggs
| Eggs | 550 g (11 pieces) |
| Ham, chicken breast | 60 g |
| Pig meat, pork loin, slimline tenderloin | 100 g |
| Breast meat of chicken without skin | 300 g (1,5 pieces) |
| Ham, Serrano | 30 g |
| Turkey, breast without skin | 100 g (1 piece) |
| Beef, roast beef, tenderloin | 140 g (2 pieces) |
Oil and fats
| Olive oil | 95 ml |
| Butter | 60 g |
Sugar and sweets
| Cocoa | 20 g |
| Honey | 84 g |
| Jelly beans | 30 g |
| Jam | 120 g |
| Whipped cream | 40 g |
| Strawberry flavored jelly | 220 g |
Fish and seafood
| Canned tuna in water | 30 g |
| Salmon | 100 g |
| Trout | 230 g (1 piece) |
Fruit, nuts and seeds
| Walnuts | 45 g |
| Banana | 480 g (4 pieces) |
| Dried raisins | 30 g |
| Mango | 560 g (2 pieces) |
| Apple | 180 g (1 piece) |
| Pear | 260 g (2 pieces) |
| Apricots, dried | 70 g |
| Plum | 220 g (4 pieces) |
| Dried cranberries | 20 g |
| Linseed | 10 g |
| Pine nuts | 40 g |
| Pineapple | 240 g (3 slices) |
| Blueberries | 130 g |
| Lemon | 40 g (0,5 pieces) |
| Dried plums | 120 g |
| Kiwifruit | 150 g (2 pieces) |
| Strawberries | 80 g |
| Date, dried (dactyl) | 45 g |
| Raspberries | 240 g |
Drinks
| Coffee | 50 ml |
| Isotonic | 2000 ml |
| Lemon juice | 24 ml |
| Pineapple juice | 240 ml |
| Water | 80 ml |
Spices
| Vinegar, balsamic | 6 ml |
| Spices – basil, dried | 20 g |
| Spices – oregano, dried | 24 g |
| Spices – paprika, dried | 18 g |
| Spices – rosemary, dried | 3 g |
| Spices – thyme, dried | 18 g |
| Salt | 10 g |
| Spices – coriander, dried | 9 g |
| Spices – black pepper, dried | 12 g |
| Soy sauce | 15 g |
| Granulated garlic | 5 g |
| Cinnamon | 12 g |
| Spices – cardamom, dried | 5 g |
| Mustard | 20 g |
| Beetroot salad with horseradish | 200 g |
| Spices – marjoram, dried | 12 g |
| Basil, leaves | 9 g |
| Spices – nutmeg, ground | 3 g |
| Baking powder | 7 g |
| Baking soda | 1 g |
| Spices – cayenne pepper, dried | 1 g |
Vegetarian products
| Soy milk | 770 ml |
Ready-made meals
| Energy gel | 144 g |
