DAY 1

1 cup = 250 ml

Breakfast 

1/4 cup (c) oatmeal 

1 tablespoon (T) chia seeds 

1T nuts 

1/4 c berries 

 Lunch
125 g chicken breast
2 c spinach
1 cucumber
1/2 bell pepper
1 roasted beet
1/2 carrot
onion
1T goat cheese
1T dressing (light, not creamy)

Dinner 

130 g shrimps 

1/2 c quinoa 

1/4 c bell pepper, cucumber, tomato 

1 c spinach 

1T pesto 

1 snack

30 g almond butter 

1 apple (or celery)

2 snack

75 g cottage cheese 

1T greek yogurt 

1c pineapple 

2T coconut flakes 

3 snack (after workout)
1c low fat milk
1/2 banana
1/2 berries
2 scoops of whey protein powder

Inspiration