Day 18

Workout Plan

TIME: 27 minutes

LEVEL: Beginner

EQUIPMENT: Bodyweight + fitness mat

RECOMMENDATIONS: Focus on properly engaging target muscles during each exercise. Keep your core engaged, especially during core exercises and planks. Inhale during relaxation and exhale during effort.

Nutrition Plan

1 Glass of warm water

(20 minutes before breakfast)

Breakfast

6-10 AM

Cheese Bagels with Salmon and Greens

  • 150 g farmer cheese
  • 1 egg
  • 30–40 g grated hard cheese
  • Salt, pepper
  • Dill and green onion (optional)
  • 40 g rice flour (+10 g for shaping)

Fillings: cream cheese + smoked salmon + lettuce + onion + tomato; OR cream cheese + prosciutto + tomato + greens; OR cream cheese + scrambled eggs + greens.

Instructions:

Mix ingredients into dough.
Shape into bagels, brush with yolk, sprinkle sesame seeds.
Bake at 200°C (390°F) for 20–25 minutes.
Cut and fill with chosen toppings.

Lunch

Before 4 PM

Homemade Sausages with Cheese and Baked Potatoes

  • 500 g chicken fillet
  • 1 onion
  • Garlic (optional)
  • 1 egg
  • Salt, pepper, paprika
  • Hard cheese (for filling)

Instructions:

Blend chicken, onion, garlic, egg, and spices.
Place mixture on plastic wrap, add cheese, roll as sausage, tie ends.
Boil 15 minutes.
Remove wrap, sear until golden.
Serve with baked potatoes.

Dinner

6-8 PM (4 hours before sleep)

Baked Chicken Skewers with Vegetables

  • Chicken fillet
  • Vegetables
  • Marinade options: yogurt+garlic / soy sauce+honey / tomato paste+sour cream

Instructions:

Cut chicken into cubes, marinate, and skewer with vegetables.
Bake or grill until cooked.
Marinate vegetables in soy sauce for extra flavor.

Install Get Fit Club
Add this app to your home screen for quick access.