TIME: 40 minutes
LEVEL: Intermediate
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS:
Perform the exercises slowly and with control to better engage the muscles.
Squeeze your glutes at the top of each movement.
Use dumbbells and resistance bands with a comfortable level of resistance for you.
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Deviled eggs with tuna
Instruction:
Hard-boil the eggs, cool, and cut in half.
Remove yolks and mash with tuna, yogurt, mustard, salt, and pepper.
Fill the egg whites with the mixture.
Garnish with herbs. Serve with toast if desired.
before 4:00 PM
Baked sweet potato with chicken and broccoli
Instruction:
Cut sweet potato into cubes, chicken into pieces.
Place everything on a baking tray with broccoli, drizzle oil and season.
Bake at 190°C (~375°F) for 25–30 minutes until ready.
6:00-8:00 PM, 4 hours before bed
Lentil stew with vegetables and egg
Instruction:
Cook lentils until soft.
Sauté vegetables with oil and spices for 7–10 minutes.
Stir in lentils.
Serve with an egg on top and garnish with herbs.