TIME: 36 min
LEVEL: Beginner
EQUIPMENT: Bodyweight + Fitness Mat
RECOMMENDATIONS: Focus on controlled movements and engage your core for maximum benefit.
1 Glass of warm water
(20 minutes before breakfast)
6-10 AM
Avocado Toast with Poached Egg
Instructions:
Mash avocado with salt, pepper, and lemon juice.
Prepare a poached egg (cook 3–4 minutes in simmering water with a little vinegar).
Toast bread, spread avocado, top with poached egg and greens.
Before 4 PM
Bowl with Bulgur and Eggs
Instructions:
Cook bulgur per package.
Boil eggs (8–10 min), cool, and quarter.
Slice avocado and tomatoes, chop greens.
Arrange bulgur, eggs, avocado, tomatoes, and greens in a bowl.
6-8 PM (4 hours before sleep)
Lentil Buns
Instructions:
Soak lentils overnight, rinse, then blend with water, salt, oregano, garlic, and psyllium.
Shape buns, sprinkle with seeds, and bake at 180°C for 20–25 min.
Cool, slice, spread with cream cheese, add salmon/chicken/ham and greens.