TIME: 28 min
LEVEL: Beginner
EQUIPMENT: Bodyweight + Fitness Mat
RECOMMENDATIONS: Keep your core engaged and focus on proper technique, especially in planks, lunges, and joint-loaded exercises. Finish with stretching; if you feel discomfort, reduce the range of motion.
1 Glass of warm water
(20 minutes before breakfast)
6:00–10:00 AM
Spinach Waffles with Salmon
Instructions:
Blend oats into flour.
Add spinach, Parmesan, egg, salt, and pepper; blend to a smooth batter.
Preheat waffle iron and cook until golden.
Serve with slices of smoked salmon.
Before 4:00 PM
Baked Sweet Potato with Salmon
Instructions:
Preheat oven to 200°C (392°F).
Slice sweet potato; drizzle with a little olive oil, season with salt and pepper.
Place salmon on the same tray; drizzle olive oil and lemon juice; season with salt and pepper.
Bake 20–25 minutes until salmon is cooked and sweet potato is tender.
Add herbs if desired.
6:00–8:00 PM (4 hours before sleep)
Beetroot Salad with Feta and Baked Chicken Fillet
Instructions:
Slice or cube beetroot.
Crumble feta; add olives, arugula, walnuts, and sliced baked chicken.
Mix honey, olive oil, and grainy mustard for the dressing; toss with salad and serve.