Day 21

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

    Toast with peanut butter and banana

    • Whole grain bread
    • Peanut butter
    • Banana
    • Cinnamon – optional

    Instruction:

    Toast the bread slices.
    Spread peanut butter, top with banana slices.
    Sprinkle with cinnamon if desired.

    Lunch

    before 4:00 PM

    Baked potatoes with chicken and vegetables

    • Potatoes
    • Chicken breast
    • Broccoli
    • Carrot
    • Olive oil
    • Salt, pepper, oregano – to taste

    Instruction:

    Slice potatoes, cut veggies and chicken.
    Place all on a baking tray, drizzle oil, season.
    Bake at 190°C (~375°F) for 25–30 minutes until golden and tender.

    Dinner

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

    Vegetable casserole with chicken and cheese

    • Cooked or baked chicken breast
    • Zucchini
    • Eggplant
    • Bell pepper
    • Egg
    • Hard cheese

    Instruction:

    Slice veggies thinly, dice the chicken.
    Layer in a baking dish.
    Beat egg with yogurt, salt, and seasonings.
    Pour over the dish, top with grated cheese.
    Bake at 180°C (~350°F) for ~25 minutes until golden.

    Install Get Fit Club
    Add this app to your home screen for quick access.