Day 20

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

    Avocado toast with egg and microgreens

    • Whole grain bread
    • Avocado
    • Egg (boiled or poached)
    • Lemon juice – 1 tsp
    • Microgreens or arugula – a handful
    • Salt, pepper – to taste

    Instruction:

    Toast the bread.
    Mash avocado with lemon juice, salt, and pepper.
    Spread on toast, top with egg.
    Garnish with greens.

    Lunch

    before 4:00 PM

    Bulgur boewl with tuna, green peas, and cucumber

    • Bulgur
    • Tuna in water
    • Green peas
    • Cucumber
    • Olive oil
    • Lemon juice, herbs – optional

    Instruction:

    Cook or steam bulgur.
    Dice cucumber and mix with peas and tuna.
    Add bulgur, olive oil, lemon juice, and herbs.

    Dinner

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

    Quinoa with grilled vegetables and feta

    • Quinoa
    • Eggplant
    • Bell pepper
    • Zucchini
    • Feta
    • Avocado oil spray
    • Spices, herbs – to taste

    Instruction:

    Cook quinoa until ready.
    Grill or roast the vegetables.
    Combine with quinoa, top with feta and herbs.

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