Day 14

Workout Plan

TIME:

LEVEL:

EQUIPMENT:

RECOMMENDATIONS: Focus on recovery, mobility, and proper nutrition to recharge for the next training day.

Nutrition Plan

1 Glass of warm water

(20 minutes before breakfast)

Breakfast

6-10 AM

Adjarian Khachapuri

  • 200 g cottage cheese
  • 3 eggs
  • 150 g Adyghe cheese or Sulguni
  • 3 tbsp rice flour

Instructions:

Mix cottage cheese, eggs, cheese, and rice flour.
Shape into a boat on parchment.
Bake at 200°C (392°F) for 30 min.
Add grated cheese on top and bake 10 min more.
Place an egg yolk on top before serving.

Lunch

Before 4 PM

Shawarma

  • Lavash
  • Tuna in juice
  • Cream cheese
  • Salad leaves
  • Pickled oregano
  • Red onion
  • Hard cheese
  • Mustard

Instructions:

Spread cream cheese on lavash.
Add tuna, salad leaves, oregano, onion, cheese, and mustard.
Roll into shawarma and grill or toast on a dry pan until crispy.

Dinner

6-8 PM (4 hours before sleep)

Braised Cabbage with Chicken Fillet

  • 500 g chicken fillet
  • Cabbage
  • Carrot
  • Onion
  • Tomato paste
  • Spices

Instructions:

Cut chicken into small pieces.
Sauté onion.
Add grated carrot, potatoes, and chopped cabbage.
Mix water with tomato paste, pour in, and simmer 30 min.
Add spices 5 min before done.

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