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Fitness Plan – Cycle three – Day 2

Cycle three

Day 2 - Training Day - 1356 Kcal

Breakfast

Sweet Potato Fritters, Egg and Veg

Per serving: 315kcal

Ingredients:

100g Grated Sweet Potato 112
2 Eggs 140
10g Coconut Flour 20
A Handful Of Halved Cherry Tomatoes 15
1 Large Mushroom Sliced 5
A Handful Of Spinach 23
Salt and Pepper
Dash of Vinegar
One Cal Spray Oil 10

Method:

In a bowl mix the sweet potato, one egg and coconut flour then season. Form into 4 equal patties. Heat a pan on the hob to a high heat, spray a few sprays of oil in and add the tomatoes and mushrooms, stir regularly. Place a pan on a medium/high heat and spray the oil spray. Boil a kettle ready for the egg. When the pan is hot, add the patties and cook for 2 minutes on each side. Repeat this process for a total cooking time of 12 minutes. Once the patties have been cooking for 8 minutes, add the spinach and wilt down then remove from the heat and serve on the plate. Rinse then return the pan to the heat and pour in the boiling water. Add the vinegar. Crack the remaining egg into the water. When the egg is cooked (approx 2 mins), remove from the water pat dry and serve. Remove the fritters from the heat and serve with the egg and veg.

Lunch

Cobb Salad

Per Serving: 416kcal

Ingredients:

1 Romaine Lettuce Finely Sliced 17
1 Large Tomatoes Diced 15
1/2 Cucumber Diced 8
50g Cooked Chicken Shredded 119
1 Egg 78
30g Feta Crumbled 90
2 Ryvita 74
1tsp paprika
Salt
One Cal Oil Spray

Dress with red wine vinegar and dijon mustard

Method:

In a large serving bowl, mix together the lettuce, tomatoes, cucumber and feta. Place 2 pans on the hob both on a high heat, fill one with boiling water and boil the eggs for 7 minutes. In the second pan, spray a few sprays of oil and add the chicken with some salt and paprika, cook until crispy. When cooked, place the bacon on the side to cool and crisp then chop into small pieces and scatter over the salad top. Remove the eggs from the water, peel the shells and cut into quarters. Place on top of the salad.

Remove the chicken and scatter over the salad warm.

Mix some vinegar and mustard with a little bit of water and a pinch of salt and dress the salad.

Serve with the Ryvita.

Dinner

Lentil & Aubergine Curry

Serves 3. Per serving: 239kcal

Ingredients:

(1) Onion Diced 18
(2) Cloves Garlic Crushed 3
(300g) Red Lentils 141
(1) Vegetable Stock Cube 12
(1) Aubergine Cubed 8
(3 Tsp) Tikka Curry Powder
(200ml) Light Coconut milk 49
(10ml) Agave Syrup 20
Handful Of Finely Chopped Coriander
One Cal Oil Spray

Method:

Spray a few sprays of oil into a large flat bottomed pan on a medium heat. Add the onion and cook for 5 minutes until softened then add the garlic and cook for 2 more minutes. Preheat the oven to 200/180fan degrees. Place the aubergine (and any other vegetables you want if you are making a vegetarian curry) on to an oven tray, spray with a few sprays of oil and place in the oven. Cook the vegetables for 20 minutes, whilst cooking, start the lentil curry.

Add the lentils and curry powder and cook for 1 minute, stirring constantly. Cover with twice the amount of water, break in the stock cube and simmer for 20 minutes. If the mixture goes dry regularly add water until the lentils are soft. Add the coconut milk & agave, stir through and cook for a further 5 minutes. Remove the vegetables and add to the lentils. Remove from the heat and stir through the coriander.

Snacks

Protein Shake and Side Nuts

Per serving: 216 kcal

Ingredients:

30g Impact Whey Protein Powder 120
200ml Unsweetened Almond Milk 28
20g of Pistachios 68

Method:

Mix/Blend the protein powder with the almond milk and 3 ice cubes.

Pork Meatballs with Sweet Chilli sauce

Serves 5. Per serving: 68kcal (vegetarian option 45kcal)

Ingredients:

500g 5% Fat Pork Mince 23.4  (Linda McCartney Vegetarian Meatballs as a vegetarian
alternative) 37
1tsp Fish Sauce
Juice of 1/2 Lime 1.2
1 Red Chilli Finely Diced 2.4
1tsp Ground Ginger 3
1 Clove Garlic Crushed 1

Method:

On the hob, heat a pan to a medium/high heat. Mix all the ingredients in a bowl and form into 2cm meatballs. Spray the pan with the one cal cooking oil. Place the meatballs in the pan and turn every minute. Cook for 10 minutes or until cooked through and golden brown. Serve with sweet chilli dipping sauce.

Workouts

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 10 0:45
2 10 0:45
3 10 0:45
Seated Dumbbell Front Raises
Sets Reps Rest
1 20 0:45
2 20 0:45
3 20 0:45
Treadmill – Walking with an incline of 10
Sets Reps Rest
1 10:00 N/A
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