Day 26 — TABATA / HIP

TIME: 50 min

LEVEL: PRO

EQUIPMENT: Dumbbells + short resistance band +Ankle weights + fitness mat

RECOMMENDATIONS:

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

6:00–10:00 AM

Omelet with bell pepper and spinach

Cal	Ingredients
1300	2 eggs + 50 ml milk + 50 g spinach + 100 g bell pepper + 5 g olive oil Protein 18g • Fat 12g • Carbs 6g
1500	2 eggs + 70 ml milk + 70 g spinach + 120 g bell pepper + 5 g olive oil Protein 20g • Fat 13g • Carbs 8g
1800	3 eggs + 100 ml milk + 100 g spinach + 150 g bell pepper + 10 g olive oil Protein 26g • Fat 18g • Carbs 10g
2000	3 eggs + 120 ml milk + 120 g spinach + 180 g bell pepper + 10 g olive oil Protein 28g • Fat 20g • Carbs 12g

Instructions:

Cook omelet with vegetables in a pan. Serve warm.

Yogurt with chia and cocoa

Cal	Ingredients
1300	100 g Greek yogurt 2% + 5 g chia + 1 tsp cocoa + sweetener Protein 10g • Fat 5g • Carbs 8g
1500	120 g yogurt + 7 g chia + 1 tsp cocoa + sweetener Protein 12g • Fat 6g • Carbs 10g
1800	150 g yogurt + 10 g chia + 1 tsp cocoa + sweetener Protein 15g • Fat 7g • Carbs 12g
2000	200 g yogurt + 12 g chia + 1 tsp cocoa + sweetener Protein 20g • Fat 8g • Carbs 15g

Instructions:

Mix yogurt, chia seeds and cocoa. Serve chilled.

Before 4:00 PM

Tuna + quinoa + vegetables

Cal	Ingredients
1300	100 g tuna + 50 g quinoa (dry) + 150 g vegetables Protein 30g • Fat 8g • Carbs 45g
1500	120 g tuna + 60 g quinoa + 200 g vegetables Protein 36g • Fat 10g • Carbs 55g
1800	150 g tuna + 70 g quinoa + 200 g vegetables Protein 45g • Fat 12g • Carbs 65g
2000	180 g tuna + 90 g quinoa + 250 g vegetables Protein 55g • Fat 14g • Carbs 75g

Instructions:

Cook quinoa. Combine with tuna and vegetables.

6:00–8:00 PM (4 hours before sleep)

Shrimp + buckwheat + vegetables

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

Instructions:

Cook buckwheat, prepare shrimp, serve with vegetables.