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Fitness Plan – Cycle two – Day 2

Cycle two

Day 2 - Training Day - 1775 Kcal

Breakfast

Breakfast Smoothie On The Go

Per serving: 400kcals

Ingredients:

(250ml) Unsweetened Almond Milk 38
(30g) Raspberries (fresh or frozen) 19
(15g) Peanut Butter 85
(30g) Oats 117
(10g) Linwoods Hemp Protein 41
(25g) Protein Powder  103

Method:

Measure and weigh all of your ingredients so they are ready to use.
Pour the Almond Milk into the blender, followed by the oats and blend for 1 minute.
Then add the protein powder, raspberries, peanut butter and hemp protein.
Blend for a further 2 Minutes making sure the consistency is nice and smooth and there are no lumps. Pour your breakfast smoothie into a glass or take away cup and enjoy.

Lunch

Spinach And Pea Soup With Chicken

Serves 2. Per serving: 493kcals

Ingredients:

(2) Handfuls Of Spinach 15
(200g) Frozen Peas 89
(1) Onion Sliced 20
(1tsp) Cumin
(1tsp) Ground Coriander
(1) Vegetable Stock Cube 8
Small Bunch Mint Finely Chopped
Small Bunch Of Coriander Finely Chopped
(200g) Cooked Chicken or Quorn 110
Salt and Pepper
One Cal Oil Spray 5

Method:

In a soup pan add a few sprays of oil and place on a medium heat. Add the onion and soften. Add the cumin and coriander and cook for 1 minute. Add 500ml water, the vegetable stock and bring to the boil. Add the peas and cook for 15 minutes. Add the Spinach and cook for a further 5 minutes. Use a hand blender and blend until smooth. Add further water if needed for desired thickness. Stir in the mint and coriander. Season with salt and pepper then serve with the chicken.

Dinner

Salmon Salad with Courgette Ribbons

Per serving: 279kcals

Ingredients:

(100g) Tin Wild pacific salmon 144
(50g) mixed salad leaves 10
(40g) courgette 9
(50g) Cucumber 6
(20g) Red Onion 8
(10ml) Olive oil 82
(1 TBSP) Balsamic Glaze Vinegar 20

Method:

Arrange the salad leaves in a bowl. Drain the salmon, and place in a separate bowl using a fork to break the fish apart, then evenly put the salmon on top of the salad leaves. Chop up the cucumber into 2cm cube chunks, and scatter onto the salad
Peel courgette into ribbons with a peeler, then place them around the salad bowl
Chop the red onion into small cube pieces, and scatter onto the salad. Then drizzle the olive oil and balsamic glaze over the salad.

Snacks

Vanilla Peanut Butter Protein Balls

Serves 10. Per serving: 117kcals

Ingredients:

130g Peanut Butter 76.4
2 Pitted Dates 13.2
25g Chia Seeds 10.9
30g Vanilla Protein Powder 16
1 TSP Unsweetened Almond Milk 0.4

Method:

Line a plate or chopping board with parchment paper. Chop the dates into small pieces. Add the Dates, peanut Butter, Chia Seeds, 1 TSP of almond milk and protein powder into a food processor/blender, and blend until all ingredients are combined and have formed a dough-like texture. Scoop out the mixture bit by bit and roll into balls, and place on parchment paper. Transfer the balls into the freezer or fridge to firm up for 15 minutes. You can store in the fridge for up to two weeks, or freeze for a week. These are super tasty straight out of the fridge, or even take them out and wait until they are at room temperature.

Yogurt Bowl

Per serving: 478kcals

Ingredients:

(200g) Total 0% Greek Yoghurt 192
(50g) Raspberries or Strawberries 60
(5g) The Groovy Food Company Agave Nectar 20
(100ml) Unsweetened Almond Milk 14
(25g) Whey Protein Powder 103
(15g) Nut Butter 94

Method:

Mix all ingredients together in a bowl and enjoy!

Workouts

Sumo Dumbbell Squat
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
Hammer Curls
Sets Reps Rest
1 10 0:45
2 10 0:45
3 10 0:45
Glute Bridge
Sets Reps Rest
1 20 0:10
2 20 0:10
3 20 0:10
Decline Push Ups
Sets Reps Rest
1 12 0:10
2 12 0:10
3 12 0:10
High Knees Running
Sets Time Rest
1 2:00 1:00
2 2:00 1:00
3 2:00 1:00
4 2:00 1:00
5 2:00 1:00
Crunches – Hands behind head
Sets Time Rest
1 0:30 0:20
2 0:30 0:20
3 0:30 0:20
4 0:30 0:20
5 0:30 0:20
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