Wake-up KG Breakfast Snack Lunch Snack 2 Dinner Sports

time 1
Monday Hour_____ Hour_____ Hour_____ Hour_____ Hour_____
Porridge oatmeal flakes with Vegetable cream soup Salmon with vegetables in the
almond milk ½ 2 tomatoes, 2 carrots, 1 8-10 almonds oven
100-150 g Grapefruit pepper, garlic, 1/2 teaspoon, 200 gr salmon, 1 pepper, lime, 1
Hour: + berries and a spoonful of 1 onion, 5 mushrooms, 1 carrot, 3 mushrooms, olive oil
honey tablespoon olive oil,

Tuesday Hour_____ Ora_____ Hour_____ Hour_____ Hour_____

Smoothie of Vegetables
and Ginger:
Hour: 2 carrots, 1 parsley root, 1
sweet potato, 2 cm ginger,
2 kale leaves
Shrimp fajita bawl Caprese salad with pesto
1 apple 150 hr shrimps, 1 pepper, 5 caju dressing
100 gr whole rice 150 de gr baby spinach, 5 cherry
tomatoes, mozzarella, pesto
dressing
Wednesday Hour_____ Hour_____ Hour_____ Hour_____ Hour_____
Omelette with green Broccoli cream soup: Chicken salad with mango and
onions (1 egg +2 egg yolks) ½ mango 200 g broccoli, 1 onion, 1 5-10 almonds avocado
Hour: + 4-5 cherry tomatoes green olives, 1 tablespoon grilled chicken breast 150g ,
olive oil, water garlic, ½ cucumber, 150g baby
spinach, 1/2 mango, ½ avocado,
1 tablespoon olive oil

Thursday Hour_____ Hour_____ Hour_____ Hour_____ Hour_____

200 gr Greek yoghurt 2% Wild rice with shrimp on grill Salad with spinach, feta cheese
fat, 50 gr wheat flakes ½ 1 banana 150 gr shrimp, 100 grams of ½ mango and apple
Hour: banana, ½ mango + one wild rice, lime, olive oil, basil 150 gr spinach, 50 gr feta
teaspoon of honey cheese, 1 apple, cranberry
 Friday Hour_____ Hour_____ Hour_____ Hour_____ Hour_____
Porridge oatmeal flakes Salmon in the oven Salad caprese
with coconut milk ½ avocado 100-150 g 10 almonds 1 piece of fresh mozzarella
Hour: 100-150 g, coconut milk + salad: green salad, cherry cheese, cut loose,1-2 medium
200-250ml tomatoes, radishes, avocado, sized tomatoes, cut loose, a
+ blueberries and one lemon handful of chopped basil, olive
tablespoon of honey oil

Saturday Hour_____ Hour_____ Hour_____ Hour_____ Hour_____

Bruschette (wasa) with Beef grilled 200g Chicken breast spinach salad
avocado and cherry + ½ + 1 Sweet potatoe 1 apple 150 gr baby spinach, 100 gr
Hour: halloumi tomatoes 2 wasa, 2 Grapefruit chicken breast, 1 avocado, dried
pcs. cheese halloumi ½ tomatoes, feta cheese
avocado, cherry tomatoes
 Sunday Hour_____ Hour_____ Hour_____ Hour_____ Hour_____
Baby spinach omelette ( 3 Salad with chickpeas Tuna salad
eggs ) 10 100 gr chickpeas, 100 gr ½ avocado ½ pomegranate, green salad, ½
Hour: + 4-5 cherry tomatoes almonds parsley, 1 parsley, onion, 1 carrot, 1 boiled egg, lime, olive
+ 50 gr / tofu calf kapia pepper, lemon, olive oil
oil,

The Movement Training Center

Soseaua Bucuresti-Ploiesti, 172-176,
Willbrook Platinum, Bucuresti ,
0746 099 003
office@themovement.ro