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Fitness Plan – Cycle one – Day 2

Cycle one

Day 2 Training Day - 1723 kcal

Breakfast

Overnight oats

Per serving: 254kcals

Ingredients:

(40g) Oats 155
(150ml) Alpro Unsweetened Almond Milk 26
(25g) Whey Protein Powder 100
(30g) Blueberries 17
(50g) Total 0% Greek Yoghurt 28
Peanut Butter 90

Method:

Put the oats and protein powder in a bowl and pour in a third of the milk. Mix the mixture into a smooth paste and then add the remainder of the milk and the yoghurt. Mix the mixture until an even consistency. Add the blueberries, cover the bowl with cling film and place in the fridge overnight.

Lunch

Cajun Chicken and Broccoli Pasta with a Side salad

Per serving: 444kcals

Ingredients:

(70g) Fresh Tagliatelle Pasta 203
(150g) Cajun Chicken Breast (pre seasoned) (Use Quorn Chicken Fillet for alternative 45) 227
(100g) Broccoli 34
(20g) Grated Eatlean Protein Cheese 34.6
(1 TSP) Chilli Flakes (Optional)
(1 Cup) Salad Greens 10
(40g) Cucumber 6
Sea Salt & Black Pepper

Method:

Bring two pans of water to boil for the broccoli and pasta. Heat a large frying pan. Spray a few sprays of One Cal Spray into the frying pan. Place the chicken into the frying pan and cook for 10 minutes, turning after 5 minutes. When you have 5 minutes left for the chicken put the broccoli into one of the pans and then the tagliatelle into the second pan of water. After 5 minutes, drain the pasta and then put it back into the pan. Then drain the broccoli, and pour it into the pasta. Stir the pasta and broccoli together. Take the chicken off the heat and cut into long strips and then cut them in half. Put the chicken in with the pasta and broccoli and mix it together. Add the Chilli Flakes and season with Salt & Black Pepper. Place the pasta in a bowl and sprinkle the cheese on top, and serve with a side salad.

Dinner

Stuffed Peppers

Per serving (With 75g Quorn): 297kcals

Per serving (With 75g Chicken): 330kcals

Ingredients:

2 Large pepper 14
(15g) Feta 35
50g of Cooked rice/grains of choice 65
(90g) Philadelphia lightest cream cheese 72
Half an red onion diced 20
(1tsp) Paprika
(1tsp) Cumin
Fresh Coriander finely chopped
2 cloves of garlic 9
5 cherry tomatoes 15
75g of Quorn chicken pieces 67 OR cooked 75g of cooked chicken 100
Serve with a mixed leaf salad

Method:

Preheat the oven to 200/180fan degrees.
In a bowl, mix the onions, paprika, cumin, garlic, rice, quorn coriander and cream cheese.
Mix well and add salt and pepper.
Evenly distribute the filling between the halves of pepper.
Place on a baking tray and place into the oven.
Cook for between 30 and 45 minutes until the peppers are soft.

Snacks

Pancakes and Fruit

Per serving: 435kcals

Ingredients:

1 Banana 89
(20g) Natural Peanut Butter or Almond Butter 112.5
(20g) Nutella 108
(1) Light mini wrap 126

Method:

Spread peanut or almond butter over the wrap, mash or slice the banana and place onto the nut butter. Fold wraps and drizzle with melted Nutella.

Eggs on Ryvita

Per serving: 260kcals

Ingredients:

2 Medium Boiled Eggs 192
2 Slices Dark Rye Ryvita 68

Method:

Slice the Boiled eggs and place on the ryvita. Season with salt and Pepper to taste.

Workouts

Dumbbell Deadlifts
Sets Reps Rest
1 10 1:00
2 10 1:00
3 10 1:00
Bulgarian Squats
Sets Reps Rest
1 20 0:30
2 20 0:30
3 20 0:30
V Sit Ups
Sets Reps Rest
1 20 0:20
2 20 0:20
3 20 0:20
Step Up with Knee
Raise
Alternating legs
Sets Reps Rest
1 20 0:10
2 20 0:10
3 20 0:10
Single Arm Rows
Alternating arms
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
Air Bike
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
4 20 1:00
5 20 1:00
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