TIME: 29 min
LEVEL: Intermediate
EQUIPMENT: Dumbbells + fitness mat
RECOMMENDATIONS: During squats, don’t lean your upper body forward — keep your back straight and your chest open.
Make sure your knees don’t cave in — they should stay in line with your toes.
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Toasts with hummus, egg, and avocado
Instruction:
Toast the bread slices.
Spread hummus, top with sliced egg, avocado, and veggies.
Sprinkle with seeds if desired.
before 4:00 PM
Basmati rice with turkey, carrot, and green peas
Instruction:
Cook the rice until tender.
Dice turkey and sauté with carrot and peas for 7–10 minutes.
Mix with rice and season to taste.
6:00-8:00 PM, 4 hours before bed
Bulgur with grilled vegetables and feta
Instruction:
Cover bulgur with boiling water (1:2 ratio), let sit covered for 10–15 minutes.
Slice and grill or roast vegetables until tender.
Mix with bulgur, add crumbled feta and herbs.