Day 7 — ACTIVE REST / RECOVERY

TIME: —

LEVEL: PRO

RECOMMENDATIONS:
• Maintain your regular nutrition and hydration.
• Start the morning with light stretching or mobility work.
• Outdoor walks help recovery and mood.
• Light cardio is optional — today is a recovery day.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal	2000 kcal
Breakfast	300	350	400	450
Snack	120	160	180	200
Lunch	450	500	600	700
Dinner	430	490	620	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Oatmeal with berries and nuts

Cal	Ingredients
1300 kcal	30 g oats + 50 ml milk + 50 g berries + 5 g almonds Protein 10g • Fat 5g • Carbs 35g
1500 kcal	40 g oats + 70 ml milk + 70 g berries + 10 g nuts Protein 12g • Fat 6g • Carbs 45g
1800 kcal	50 g oats + 100 ml milk + 100 g berries + 15 g nuts Protein 15g • Fat 8g • Carbs 55g
2000 kcal	60 g oats + 120 ml milk + 120 g berries + 20 g nuts Protein 18g • Fat 10g • Carbs 65g

Instructions:

Cook oats, mix with milk, berries and nuts.

Protein smoothie

Cal	Ingredients
1300 kcal	150 ml milk + 1 tsp chia + 50 g berries + ½ scoop protein Protein 12g • Fat 5g • Carbs 15g
1500 kcal	200 ml milk + flax + 70 g berries + 1 scoop protein Protein 20g • Fat 6g • Carbs 18g
1800 kcal	250 ml milk + 1 tsp chia + 100 g berries + 1 scoop protein Protein 22g • Fat 8g • Carbs 22g
2000 kcal	250 ml milk + 2 tsp flax + 120 g berries + 1.5 scoops protein Protein 28g • Fat 10g • Carbs 25g

Instructions:

Blend all ingredients.

Before 4:00 PM

Chicken breast + quinoa + steamed vegetables

Cal	Ingredients
1300 kcal	100 g chicken + 50 g quinoa + 150 g vegetables Protein 28g • Fat 6g • Carbs 40g
1500 kcal	120 g chicken + 60 g quinoa + 200 g vegetables Protein 34g • Fat 8g • Carbs 50g
1800 kcal	150 g chicken + 70 g quinoa + 200 g vegetables Protein 40g • Fat 10g • Carbs 60g
2000 kcal	180 g chicken + 90 g quinoa + 250 g vegetables Protein 48g • Fat 12g • Carbs 70g

Instructions:

Cook chicken, boil quinoa, steam vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked sea bass + buckwheat + vegetables

Cal	Ingredients
1300 kcal	100 g sea bass + 50 g buckwheat + 150 g vegetables Protein 30g • Fat 10g • Carbs 45g
1500 kcal	120 g sea bass + 60 g buckwheat + 200 g vegetables Protein 36g • Fat 12g • Carbs 55g
1800 kcal	150 g sea bass + 70 g buckwheat + 200 g vegetables Protein 45g • Fat 14g • Carbs 65g
2000 kcal	180 g sea bass + 90 g buckwheat + 250 g vegetables Protein 55g • Fat 18g • Carbs 75g

Instructions:

Bake sea bass, cook buckwheat, prepare vegetables.