Day 26

Workout Plan

TIME: 42 minutes

LEVEL: Beginner

EQUIPMENT: Bodyweight + fitness mat

RECOMMENDATIONS: Control movements, avoid jerks, squeeze glutes, activate thighs, use full range without joint overload. Work slower in the negative phase, faster in the positive. Inhale during relaxation, exhale during effort.

Nutrition Plan

1 Glass of warm water

(20 minutes before breakfast)

Breakfast

6-10 AM

Egg Casserole

  • Tortilla
  • Eggs
  • Chopped spinach
  • Cherry tomatoes
  • Hard cheese
  • Salt and pepper

Instructions:

Place tortilla in air fryer/skillet.
Whisk eggs with salt, pepper.
Add spinach, tomatoes, cheese.
Pour into tortilla.
Air fry 180°C 10–12 min or skillet low heat 8–10 min until set.

Lunch

Before 4 PM

Chicken Quiche

  • Crust: 140 g rice flour, 100 g wheat flour, 80 g butter, 60 ml water, 1 egg, 5 g baking powder, pinch salt
  • Filling: Mushrooms, chicken fillet, onion, salt, pepper
  • Sauce: 3 eggs, 200 g Greek yogurt, 100 g cheese

Instructions:

Prepare crust with flour, butter, egg, baking powder, water.
Mix filling (mushrooms, chicken, onion, spices).
Whisk eggs, yogurt, cheese for sauce.
Assemble quiche with crust, filling, sauce.
Bake until golden.

Dinner

6-8 PM (4 hours before sleep)

Salmon and Vegetable Skewers

  • Salmon fillets
  • Zucchini / other vegetables
  • Soy sauce
  • Garlic powder
  • Paprika
  • Salt and pepper

Instructions:

Marinate salmon + vegetables with soy sauce, garlic, paprika, salt, pepper 15–30 min.
Thread onto skewers.
Grill 5–7 min each side or bake 200°C 15–20 min.

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