Day 28 – 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 kcal	350 kcal	400 kcal	450 kcal
Snack	120 kcal	160 kcal	180 kcal	200 kcal
Lunch	430 kcal	500 kcal	600 kcal	700 kcal
Dinner	450 kcal	490 kcal	620 kcal	650 kcal
Total	1300 kcal	1500 kcal	1800 kcal	2000 kcal

6:00–10:00 AM

Sweet farmer cheese pancakes

Cal	Ingredients
1300 kcal	Cottage cheese 5% 100 g + Egg 1 pcs (50 g) + Rice flour 30 g + Sweetener 5 g Protein 26g • Fat 10g • Carbs 34g
1500 kcal	Cottage cheese 5% 120 g + Egg 1 pcs (50 g) + Rice flour 35 g + Sweetener 5 g Protein 31g • Fat 12g • Carbs 40g
1800 kcal	Cottage cheese 5% 150 g + Egg 2 pcs (100 g) + Rice flour 45 g + Sweetener 7 g Protein 40g • Fat 18g • Carbs 55g
2000 kcal	Cottage cheese 5% 180 g + Egg 2 pcs (100 g) + Rice flour 55 g + Sweetener 10 g Protein 48g • Fat 22g • Carbs 65g

Instructions:

Mix cottage cheese, egg, flour and sweetener until smooth.
Form small pancakes and cook on a non-stick pan until golden on both sides.
Serve warm.

Yogurt with chia seeds and cocoa

Cal	Ingredients
1300 kcal	Yogurt 2% 100 g + Chia seeds 5 g + Cocoa + sweetener 1 tsp Protein 8g • Fat 5g • Carbs 6g
1500 kcal	Yogurt 2% 120 g + Chia seeds 6 g + Cocoa + sweetener 1 tsp Protein 10g • Fat 6g • Carbs 7g
1800 kcal	Yogurt 2% 150 g + Chia seeds 8 g + Cocoa + sweetener 1 tsp Protein 12g • Fat 8g • Carbs 10g
2000 kcal	Yogurt 2% 180 g + Chia seeds 10 g + Cocoa + sweetener 1.5 tsp Protein 15g • Fat 10g • Carbs 12g

Instructions:

Stir yogurt with chia seeds, cocoa and sweetener.
Let it sit a few minutes so chia starts to swell.
Serve chilled.

Before 4:00 PM

Baked sweet potato with chicken or 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 until soft.
Cook chicken or white fish and roast/steam vegetables.
Serve everything together and season to taste.

6:00–8:00 PM (4 hours before sleep)

White fish (sea bass or trout) + 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 or steam white fish until cooked through.
Cook vegetables (steam or bake).
Serve together, season with herbs and a little salt.