Day 19 — TABATA – GetFitClub

TIME: 46 min

LEVEL: PRO

EQUIPMENT: Dumbbells + short resistance band + fitness mat

RECOMMENDATIONS:

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	450	500	600	700
Dinner	430	490	620	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Spinach and tomato omelet + whole grain toast

Cal	Ingredients
1300	2 eggs + spinach + tomato + toast Protein 14g • Fat 8g • Carbs 28g
1500	3 eggs + more vegetables + 2 toasts Protein 18g • Fat 10g • Carbs 36g
1800	3 eggs + 100 g spinach + 70 g tomato + toast Protein 21g • Fat 12g • Carbs 42g
2000	4 eggs + 120 g spinach + 100 g tomato + 3 toasts Protein 25g • Fat 14g • Carbs 50g

Instructions:

Cook omelet, toast bread, serve warm.

Protein smoothie

Cal	Ingredients
1300	Milk + chia + berries + protein Protein 12g • Fat 5g • Carbs 15g
1500	Milk + flax + berries + more protein Protein 20g • Fat 6g • Carbs 18g
1800	Milk + chia + 100 g berries + protein Protein 22g • Fat 8g • Carbs 22g
2000	Milk + flax + 120 g berries + more protein Protein 28g • Fat 10g • Carbs 25g

Instructions:

Blend all ingredients until smooth.

Before 4:00 PM

Chicken breast + quinoa + stewed vegetables

Cal	Ingredients
1300	100 g chicken + 50 g quinoa + 150 g vegetables Protein 28g • Fat 6g • Carbs 40g
1500	120 g chicken + 60 g quinoa + 200 g vegetables Protein 34g • Fat 8g • Carbs 50g
1800	150 g chicken + 70 g quinoa + 200 g vegetables Protein 40g • Fat 10g • Carbs 60g
2000	180 g chicken + 90 g quinoa + 250 g vegetables Protein 48g • Fat 12g • Carbs 70g

Instructions:

Bake chicken, cook quinoa, stew vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked tuna + buckwheat + steamed vegetables

Cal	Ingredients
1300	100 g tuna + 50 g buckwheat + 150 g vegetables Protein 35g • Fat 12g • Carbs 45g
1500	120 g tuna + 60 g buckwheat + 200 g vegetables Protein 42g • Fat 14g • Carbs 55g
1800	150 g tuna + 70 g buckwheat + 200 g vegetables Protein 50g • Fat 18g • Carbs 65g
2000	180 g tuna + 90 g buckwheat + 250 g vegetables Protein 60g • Fat 20g • Carbs 80g

Instructions:

Bake tuna, cook buckwheat, steam vegetables.