Day 14 — Recovery day

TIME: —

LEVEL: PRO

RECOMMENDATIONS:
• Recovery day

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal	2000 kcal
Breakfast	300	350	400	450
Snack	120	160	180	200
Lunch	430	500	600	700
Dinner	450	490	620	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Sweet farmer cheese pancakes

Cal	Ingredients
1300 kcal	Cottage cheese 5% 100 g + Egg 1 pc + Rice flour 30 g + Sweetener 5 g Protein 26g • Fat 10g • Carbs 34g
1500 kcal	Cottage cheese 5% 120 g + Egg 1 pc + Rice flour 35 g + Sweetener 5 g Protein 31g • Fat 12g • Carbs 40g
1800 kcal	Cottage cheese 5% 150 g + Eggs 2 pcs + Rice flour 45 g + Sweetener 7 g Protein 40g • Fat 18g • Carbs 55g
2000 kcal	Cottage cheese 5% 180 g + Eggs 2 pcs + Rice flour 55 g + Sweetener 10 g Protein 48g • Fat 22g • Carbs 65g

Instructions:

Mix all ingredients.
Form small pancakes.
Cook on a non-stick pan.

Yogurt with chia & cocoa

Cal	Ingredients
1300 kcal	100 g yogurt + 5 g chia + 1 tsp cocoa + sweetener Protein 8g • Fat 5g • Carbs 6g
1500 kcal	120 g yogurt + 6 g chia + cocoa Protein 10g • Fat 6g • Carbs 7g
1800 kcal	150 g yogurt + 8 g chia + cocoa Protein 12g • Fat 8g • Carbs 10g
2000 kcal	180 g yogurt + 10 g chia + cocoa + sweetener Protein 15g • Fat 10g • Carbs 12g

Instructions:

Mix all ingredients and serve chilled.

Before 4:00 PM

Baked sweet potato + chicken/white fish + vegetables

Cal	Ingredients
1300 kcal	Chicken/fish 100 g + Sweet potato 150 g + Vegetables 150 g Protein 28g • Fat 6g • Carbs 40g
1500 kcal	Chicken/fish 120 g + Sweet potato 180 g + Vegetables 180 g Protein 32g • Fat 8g • Carbs 50g
1800 kcal	Chicken/fish 150 g + Sweet potato 200 g + Vegetables 200 g Protein 38g • Fat 10g • Carbs 60g
2000 kcal	Chicken/fish 180 g + Sweet potato 250 g + Vegetables 220 g Protein 45g • Fat 12g • Carbs 70g

Instructions:

Bake sweet potato.
Cook chicken or fish.
Serve with vegetables.

6:00–8:00 PM (4 hours before sleep)

White fish + vegetables

Cal	Ingredients
1300 kcal	White fish 100 g + Vegetables 150 g Protein 28g • Fat 6g • Carbs 20g
1500 kcal	White fish 120 g + Vegetables 180 g Protein 32g • Fat 8g • Carbs 25g
1800 kcal	White fish 150 g + Vegetables 200 g Protein 38g • Fat 10g • Carbs 30g
2000 kcal	White fish 180 g + Vegetables 220 g Protein 45g • Fat 12g • Carbs 40g

Instructions:

Bake fish.
Serve with vegetables.