Fitness Plan – Cycle one – Day 7

Cycle one

Day 7 Training for Busy Queens - 1649 kcals


Protein Pancakes

Serves 2. Per serving: 401kcals


70g Oats 129.5
60g Vanilla (or your favourite flavour) Whey Protein 51.5
100g 0% Fat Greek Yoghurt 47.5
2tsp Agave Nectar Syrup 19
100g Banana 44.5
2 Medium Eggs 96
200ml Unsweetened Almond Milk 14


In a blender, add the Oats, Whey Protein, Banana, Eggs and Almond Milk and blitz until a smooth batter is formed. Heat a frying pan to a medium/high heat, give a few sprays of One Cal Oil and add the batter to the size desired. Multiple pancakes can be cooked at once if your pan is large enough, but ensure they do not touch. After approximately 1 minute, flip each pancake and cook on the other side. When done, stack on a plate or 2 and keep warm in the oven if you wish. Continue steps 2-5 until all the batter is cooked. Arrange the pancakes on the plate and spread the yoghurt over each one evenly. Drizzle over the Agave Syrup and serve.


Vegetable Omelette

Per serving: 333kcals


3 Egg Whites 67
As much Vegetables as you can fit
1tsp Paprika
1/2tsp Ground Cumin
30g Low Fat Salad Cheese 60
2 Medallions of Bacon 172
8 Baby plum or cherry tomatoes halved 24
Pinch of Salt
One Cal Oil Spray 10


Preheat Grill to 220 degrees C and place bacon medallions on tray and grill both sides until cooked.
Whilst bacon is in the oven, heat a small oven proof pan on the hob over a medium heat and spray in one cal oil.
When hot, add the vegetables and cook until softened and heated through.
Add paprika, salt and cumin and mix through, cook for 30 seconds.
Add egg whites and pepper and stir until it begins to set.
Once it begins to set, keep stirring for 10 seconds then leave ensuring mixture covers the pan. Remove bacon and place omelette under the grill until set on top.
Serve on a plate, flat or folded and add the cheese in small cubes.
Serve with tomatoes and bacon.


Steak Pizza Flatbread

Per serving: 340kcals (vegetarian option 285kcals)


50g Cooked Steak 100 (Use Cooked Chicken 82 or Quorn Chicken as alternative) 45
1 Large Mushroom Roasted 5
1 Plain Folded Flatbread 109
20g Cheddar 83
1 tomato sliced 4
30g Philadelphia Lightest 29
1/2 tsp Dijon Mustard 2.5
Handful of Lettuce 8


Preheat the oven to 220/200fan degrees.
On a baking tray, place the flatbread, mix the dijon mustard and Philadelphia lightest and coat the flatbread. Arrange the steak, mushroom, tomatoes on the top as you desire. Crumble the cheddar over the top. Place in the oven and heat for 8


Protein Shake

Per serving: 254kcals


(30g) Whey Protein Powder (Or Vegan Alternative) – 103
(200ml) Unsweetened Almond Milk – 28
(2 Squares) Lindt 95% Dark Cocoa Chocolate – 125

Yoghurt Snack Bowl

Per serving: 321kcals (vegan alternative 318kcals)


(300g) 0% Fat Yoghurt 163 (Or Alpro Vegan Alternative) 160
(25g) Blueberries 14
(10g) Agave Nectar Syrup 40
(15g) Pecans 104


In a bowl, place the yoghurt. Scatter on top the blueberries and pecans then drizzle over the Agave.


Front Box Jump
Sets Reps Rest
1 20 0:20
2 20 0:20
3 20 0:20
Mountain Climbers
Sets Reps Rest
1 20 0:20
2 20 0:20
3 20 0:20
4 20 0:20
5 20 0:20
Barbell Hip Thrusts
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
4 20 1:00
Lat Pulldown
If you don’t have access to a lat pulldown machine, then alternatively you can do pull ups
Sets Reps Rest
1 20 0:45
2 20 0:45
3 20 0:45
Seated Dumbbell Front Raises
Sets Reps Rest
1 20 0:45
2 20 0:45
3 20 0:45
4 20 0:45
5 20 0:45
Treadmill – Walking with an incline of 10
Sets Reps Rest
1 10:00 N/A
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