Structure of a daily menu, phase B

  The changes and additions will primarily consist of fats: Olive oil / Avocado / Tahini / Almond butter

Breakfast 7:00 - 9:00 - Fruit smoothie (water-based) using the following fruits: Apple, pear, and 3-4 strawberrie

If you are hungry 10:00 Snack 100% rye bread / Green buckwheat tortilla Tahini / Avocado / Almond butter
 

 Lunch 12:00 - 14:00 -  Sun, Tue, Thu: Animal protein - Chicken / Meat / Fish + cooked vegetables / salad. Tahini / Avocado / Hummus

Mon, Wed, Fri: Plant-based protein - Tofu / a combination of complex carbohydrates and legumes + cooked vegetables / salad.

From the second week: Sun, Tue, Thu: Plant-based protein - Tofu / a combination of complex carbohydrates and legumes + cooked vegetables.

Mon, Wed, Fri: Animal protein - Chicken / Meat / Fish + cooked vegetables / salad.
 

 Afternoon Snack 16:00 - 17:00  Pineapple / Mango / Berrie
 

 Dinner - 18:00 - 20:00  Animal protein - Hard-boiled egg / Omelet (prepared with water) / Tuna in water / Tofu Vegetable salad / Sliced vegetables / Antipasti

For vegetarians and vegans: Plant-based protein + vegetable salad / sliced vegetables / antipasti You may add fat - Tahini / Avocado / Olive oil for the salad.
 

Hydration Water - 2 cups of water every two hours! Set your alarm from 6:00 to 20:00. You will reach nearly 2.5 liters of water

Coffee - One per day, preferably in the morning. Green tea - Recommended 3 times a day, provided you have drunk at least 2 liters of water

Post-Workout - Always consume protein Preferably a green-based smoothie with one scoop of protein powder.

Options: Tuna in water / Tofu / Goat yogurt