Day 11

Workout Plan

TIME: 15 min

LEVEL: Intermediate

EQUIPMENT: Bodyweight + fitness mat

RECOMMENDATIONS: Keep your lower back pressed to the floor during most exercises to protect your spine.
Perform the exercises slowly, feeling the work of your abdominal muscles.
Remember to breathe evenly and don’t hold your breath.

Nutrition Plan

1 Glass of warm water

(20 minutes before breakfast)

Breakfast

6:00-10:00 AM

Crispbreads with tuna and avocado

  • rice crispbreads
  • avocado
  • tuna in water (drained)
  • Lemon juice, salt, pepper
  • Optional: microgreens or arugula

Instructions:

Mash avocado and mix with lemon juice, salt, and pepper.
Spread avocado on crispbreads.
Top with tuna and greens. Serve fresh.

Lunch

before 4:00 PM

Lentil patties with brown rice and tomato salad

  • cooked lentils
  • grated carrot
  • chopped onion
  • oats or breadcrumbs
  • egg white (or flour)
  • cooked brown rice
  • tomato, sliced
  • Olive oil, salt, pepper, herbs

Instructions:

Mix lentils, carrot, onion, and egg white into a dough.
Form the patties, coat them in oats, and bake or cook in a pan without oil.
Serve with brown rice and tomato salad with herbs and a few drops of oil.

Dinner

6:00-8:00 PM, 4 hours before bed

Steamed fish with millet and zucchini

  • white fish (cod, haddock, etc.)
  • cooked millet
  • zucchini, steamed or grilled
  • Lemon juice, salt, herbs

Instructions:

Steam fish with salt and lemon juice.
Steam or grill zucchini.
Serve together with cooked millet and herbs.

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