8:30am MEAL 1
1 Glass Lemon Water
1 Liter Water
1 Green Tea
2 Multi-vitamins
1000mg Vitamin C
1 Fish Oil
Breakfast Bowl
- 5 cups boiling water
- 1⁄4 cup oat bran
- cinnamon
- 2 tbsp chia seeds
- 1 Tbsp raisins
- 1/3 cup mixed berries
- ¼ cup cottage cheese
- 1 tbsp almond butter
Directions:
- Boil Water
- Mix dry ingredients +berried in bowl
- Add water, stir until thickens
- Top with almond butter and almond milk
9-11am WORK or LEARN
11am TRAIN (Strength/HIIT/Heavier Work)
12:30pm POST WORKOUT SNACK
Protein Smoothie:
-1.5 Scoop Protein
-1/3 cup mixed berries
1:15pm MEAL 2
16oz water
2 pieces turkey bacon
1 pear or apple
1 cup green tea
2 Multi-vitamin
2 Vitamin C
1 Fish Oil
Egg Scramble:
2 whole eggs
2 handfuls spinach
1⁄4 red pepper
1⁄4 green pepper
1⁄4 red onion
1⁄4 tomato
1 tsp. avocado oil
Directions:
Grease pan with avocado oil. Add in above ingredients beginning with peppers and
onion, then eggs. Add in spinach last. Scramble together. Served topped with chopped
tomato.
1:15-4:30 Work
4:30pm PRE-TRAINING SNACK
1⁄2 avocado
1 whole orange
1 cup green tea
6pm TRAIN (Cardio/Stretch Routine/Yoga/Walk/Core Work)
7pm POST WORKOUT
30g protein
1/3 cup mixed berries
7:45pm MEAL 3
16oz water
2 Multi-vitamin
1000mg Vitamin C
1 Fish Oil
The Shredded Salad
Ingredients:
1 handful spinach
1 handful kale
1 handful chopped asparagus
1⁄4 red pepper
1⁄2 tomato
1⁄3 cup blue cheese crumbles
1⁄3 cup raisins
1⁄3 cup black beans
2 tbsp chia seeds
2 tbsp hemp seeds
2 tbsp extra virgin olive oil
2 tbsp balsamic vinegar to taste
1⁄3 cup roasted almonds drizzled in 1 tsp honey
Directions:
Toss ingredients together in large bowl and serve.
Side
1⁄3 cup roasted almonds drizzled with 1 tsp honey (eat on the side or add into salad)
Directions:
Sauté almonds in pan over low heat for about 2 minutes. Constantly mix them around
the pan. Place almonds in small bowl and drizzle lightly with honey.
8:30pm+ Relax no working.
* Contacts out
- Chamomile Tincture Tea
- Gaming
- Guitar
- Movie/TV
- Laundry/Clean
- Groceries/Food Prep
10:30pm BEDTIME SNACK
1 apple
1 tbsp almond butter
1 square ChocoFree Metabolate
10:30-12am Goals/Sleep.
Write Down Goals
Sleep