Day 14

Workout Plan

Rest day

RECOMMENDATIONS:

  • Maintain your regular nutrition and hydration.
  • Start the morning with a light stretch or mobility routine to wake up your body.
  • Outdoor walks help keep you active and boost your mood.
  • You can do light cardio or dedicate the day fully to rest and recovery.

    • Nutrition Plan

    1 Glass of warm water

    (20 minutes before breakfast)

    Breakfast

    6:00-10:00 AM

    Oatmeal with blueberries, walnuts, and yogurt

    • Oats
    • Water
    • Milk (2%)
    • Greek yogurt
    • Blueberries (fresh or frozen)
    • Walnuts
    • Honey

    Instruction:

    Cook oats in water and milk for 5–7 minutes until soft.
    Transfer to a bowl, add yogurt, blueberries, and crushed walnuts.
    Add honey if desired.

    Lunch

    before 4:00 PM

    Couscous with chicken, broccoli, and green yogurt sauce

    • Couscous
    • Chicken breast
    • Broccoli
    • Olive oil

      • For the sauce:
    • Greek yogurt
    • Fresh herbs (parsley, dill, basil)
    • Lemon juice
    • Salt, pepper – to taste

    Instruction:

    Pour boiling water over couscous (1:1 ratio), cover and let sit for 7 minutes.
    Cook chicken (bake or sauté).
    Boil or roast broccoli.
    Blend all sauce ingredients into a creamy texture.
    Serve chicken, couscous, broccoli with yogurt sauce.

    Dinner

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

    Millet porridge with mushrooms, spinach, and parmesan

    • Millet
    • Mushrooms
    • Spinach
    • Onion
    • Olive oil
    • Grated parmesan
    • Salt, pepper – to taste

    Instruction:

    Rinse millet and cook for 15–20 minutes until soft.
    Sauté mushrooms and onion in oil until golden.
    Add spinach and cook for 2–3 more minutes.
    Mix with millet and sprinkle with parmesan.

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