Nutrition Plan-10ffcd84-fc0d-4979-9163-0222f0654164

7-DAY NUTRITIO UTRITION N

PLAN 1

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7-DAY NUTRITION PLAN GET LEAN MUSCLE AND SHRED EXTRA FAT High in protein and fiber fi ber,, this nutrition plan will get your body in the next gear for faster muscle building and extra fat shredding. You also have have a choice of delicious, deli cious, high in i n protein recipes to prevent you from getting bored with your nutrition and to keep you on the right track. We made sure that there are plenty of delicious food options to give you the energy you need for the challenges that you have to face! Have Have in mind that this is just 7-day plan, but it’s enough to learn how and what to eat so you can use it for more than 7 days.

Francisco Villarroel ([email protected]), Activation code: 18AV1 Distribution of this material can lead to lawsuits and financial penalties.

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WHAT TO EXPECT This nutrition plan was designed to help you build lean muscle mass and shred fat. Don’t expect too much of a change on the scale since you’ll be trading fat for muscle. You You will be able to see and feel the difference.

DRINK WATER Drink enough water during your day, especially if you are working out. The water helps your body maintain its regular functions. Drink six to eight 12-ounce (355 ml) glasses of water daily. When you are working out remember to stay hydrated, especially during the summer :)

WHAT NOT TO DO • Don’t skip meals or eat off schedule – stick to the the plan. • Don’t skip on fruits and vegetables. • Don’t forget to drink the recommended recommended amount amount of water every day. day. • Don’t eat a big meal right before before your your workout. workout. Francisco Villarroel ([email protected]), Activation code: 18AV1 Distribution of this material can lead to lawsuits and financial penalties.

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7-DAY 7DAY NUTRITION PLAN w

Provided recipes can contain ingredients that may cause allergic reaction in some individuals. These recipes are only suggestions. Do not make a recipe that contains ingredients that you are allergic to. If you are unsure about potential allergic reactions please ple ase consult your family physician.

BEFORE START This nutrition plan is general as it cannot be individualized for everyone at the same time. Keep in mind that you first need to calculate your daily caloric requirements and then adjust the daily caloric intake accordingly. accordingly. To do that go to www.madbarz.com/calculator www.madbarz.com/calculator and and calculate how many calories per day your body needs. Once you have done that simply adjust the portion sizes of your meals so that the daily caloric intake matches your body’s requirements.


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DAY 1, AROUND AROUND 2.500 2.500 KCAL BREAKFAST

4 whole eggs

2 regular slices of whole wheat bread

1 large apple

kcal

kcal

295

SNACK 1 large banana

155

1 tablespoon of peanut butter

110


560

LUNCH

120

Chicken & mushrom risotto

105

2 cup (75 g) mixed green salad (with 1 tsp olive oil and vinegar)

SNACK

585

60

155

380

645

DINNER

200g cottage cheese

195

5 slices of low-fat turkey breast cold cut

110

1/2 medium cucumber

15

1 graham cracker

35

355

Turkey salad

575

575

Recipe included


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DAY 2, AROUND AROUND 2.500 2.500 KCAL BREAKFAST Cottage cheese, avocado & tomato sandwich (2 pieces)

1 large orange

kcal

395

85

SNACK

1/2 avocado

1/2 cup greek yogurt

2 graham crackers

1/2 pink or red grapefruit

kcal

480

LUNCH

160

110

114 g grilled salmon

1 tablespoon olive oil (for salmon)

65

2 small rosted potatoes

50


385

SNACK

165

120

Greek yogurt and berrie smoothie

10 pieces of almonds

DINNER

260

70

1 teaspooon olive oil, salt and pepper to taste 1 large sweet potato roasted

330


60

675

140 g grilled chicken breast

330

275

40

160

60

535

Recipe included


6


Cheese omlette

1 slice of whole wheat bread

kcal

485

80

SNACK

285 g regular Greek yoghurt

3 graham crackers

1 large apple

LUNCH

220

65

Turkey salad

1 regular slice of whole wheat bread

SNACK

575

80

160 g of tuna (canned, in water)


1 tomato

110

1 graham cracker

kcal

565

395

655

DINNER

185

150 g of mixed vegetables (carrots, peas, green beans)

110

170 g of grilled white fish

95

165

25

61 g of brown rice

35

1 teaspon olive oil, salt and pepper to taste

40

1 tomato

25

355

230

555

Recipe included


7


90 g oatmeal

240 ml 2% fat milk

1 large banana

kcal

300

SNACK 160 g of tuna (canned, in water)

120


120

1 medium peach

LUNCH

185

Pasta in red sauce with grilled chicken breast

155


SNACK

600

60

200g cottage cheese

5 slices of low-fat turkey breast cold cut

1/2 medium cucumber

40

1 graham cracker kcal

540

380

660

DINNER

195

4 grilled egplant slices

145

110

1 medium zuccini, grilled slices

30

15

115 grilled pork tenderloin

35

61 g of brown rice

355

155

230

560

Recipe included


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DAY 5, AROUND AROUND 2.500 2.500 KCAL BREAKFAST Cottage cheese, avocado & tomato sandwich (2 pieces)

1 large orange

kcal

kcal

395

85

SNACK

1/2 avocado

1/2 cup greek yogurt

LUNCH

585

260

10 pieces of almonds

70

160

110


60

1 tomato

25

65

1/2 pink or red grapefruit

50

385

DINNER

Greek yogurt and berrie smoothie


2 graham crackers

480

SNACK

670

330

Turkey salad

575

575

Recipe included


9


4 whole eggs


1 large apple

kcal

295

SNACK

1 large banana

155

1 tablespoon of peanut butter

110


120

LUNCH 114 g grilled salmon

105

1 tablespoon olive oil (for salmon)

155

2 small rosted potatoes

2 cup (75 g) mixed green salad (with 1 tsp olive oil and vinegar) kcal

560

380


SNACK

165

120

330

60

675

160 g of tuna (canned, in water)


1 tomato

1 graham cracker

DINNER

185

140 g grilled chicken breast

110

1 teaspooon olive oil, salt and pepper to taste

25

1 large sweet potato roasted

35


355

275

40

160

60

535

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DAY 7, AROUND AROUND 2.500 2.500 KCAL BREAKFAST Mushroom & cheese Scramble

1 slice of whole wheat bread

kcal

465

80

SNACK 200 g cottage cheese

4 graham crackers

2 medium peaches

LUNCH

195

Turkey salad

130

1 regular slice of whole wheat bread

SNACK

575

80

200g cottage cheese 5 slices of low-fat turkey breast cold cut 1/2 medium cucumber

75

1 graham cracker kcal

545

400

655

DINNER

195

4 grilled egplant slices

145

110

1 medium zuccini, grilled slices

30

15

115 grilled pork tenderloin

35

61 g of brown rice

355

155

230

560

Recipe included


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RECIPES BREAKFAST

Cheese Omelette

kcal

3 eggs

220

1 teaspoon olive oil (for the pan)

40

2 tablespoons 2% fat milk

15

80 g mozarella cheese Salt and pepper (to taste) kcal

210 0

485

1. Lightly coat a nonstick pan with olive oil and place over medium heat.


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2. Beat the eggs in a bowl and add 2 tablespoons of milk. Throw it into the pan and start cooking. 3. When the omelette starts to firm up with a little l ittle raw egg left on the top start adding the mozzarella cheese and cook it until the eggs are cooked through. 4. Ease around the edges of the omelette using a spatula, then fold it in half and place it on the plate. Sprinkle with salt, pepper and chives to your own taste.


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Mushroom & Cheese Scramble

kcal

3 eggs

220

1 tsp olive oil (for the pan)

40

75g sliced mushrooms

15

2 tablespoons od chopped onions

10

1/2 tomato (chopped)

10

65 g mozarella cheese Salt and pepper (to taste) kcal

170 0

465

1. Lightly coat a nonstick pan with olive oil and place over medium heat. Francisco Villarroel ([email protected]), Activation code: 18AV1 Distribution of this material can lead to lawsuits and financial penalties.

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2. Throw the onions on the pan first, they start to brown add in the mushrooms. When the water from the mushrooms evaporates evaporates add in the finely chopped tomato, also cook through until the excess water evaporates. 3. Beat the eggs in a bowl and add in the salt and pepper. Pour the egg mixture over the vegetables in the pan and stir until the eggs start to thicken. 4. Add in the mozzarella cheese and stir until there is no more egg liquid. 5. Cook to a desired firmness and slide it over over onto a plate. 6. Sprinkle with chives to your own taste.


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Cottage cheese, avocado & 2 tomato sandwiches

kcal

150 g cottage cheese

145


155

1/2 tomato (sliced)

10

4 slices avocado (2 for each)

65

Sprinkle of ground paprika and salt kcal

0

375

1. Slice 2 regular slices of whole wheat bread. 2. Spread the cottage cheese over two slices of bread. Sprinkle ground paprika over the cheese. 3. Slice the avocado and tomato and place them on top of the cottage cheese. Sprinkle a pinch of salt over the tomatoes. Francisco Villarroel ([email protected]), Activation code: 18AV1 Distribution of this material can lead to lawsuits and financial penalties.

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RECIPES LUNCH & DINNER


kcal

100 g lean chicken breast

130

80 g brown rice 1/2 medium onion (chopped) 1 tablespoon olive oil

295 25 120

1 cup sliced mushrooms

15

Choped chives (optional)

0

Salt and pepper (to taste)

0

kcal


585

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1. Lightly coat a nonstick pan with olive oil and place over medium heat. 2. Chop the onion, slice the mushrooms and cut the chicken breast into smaller cubes. 3. Throw the chicken into the pan and cook until it starts to caramelize. When it’s done transfer it over to a plate and set aside. 4. In the same pan, throw the onions onto the heated pan and cook until they start to brown, then add the mushrooms and cook until the water evaporates. evaporates. 5. Throw the chicken back into the pan with the onion and mushroom mixture, add in the rice and pour a cup of warm water water over it, sprinkle with salt. 6. Continue adding water while it evaporates evaporates from the risotto until the rice is cooked through. Don’t Don’t let the risotto dry out. 7. Finish off with some pepper (optional).


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Pasta with chicken and red sauce

kcal

130g lean chicken breast

165

1/2 medium onion (sliced)

25

220ml tomato sauce 1 garlic clove

90 5

1 tablespoon olive oil

120

60 g whole wheat pasta

195


0

Parsley, thyme and basil (optional)

0

kcal


600

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1. Lightly coat a nonstick pan with olive oil and place over medium heat. Start cooking the pasta in a pot on the side. 2. Chop the onion, finely chop the garlic and cut the chicken breast into smaller cubes. 3. In the pan with olive oil start cooking the onions until they turn lightly brown, add in the garlic and cook for a few seconds, don’t let it burn. 4. Toss Toss the chicken onto the onions and cook it until it starts to caramelize. Add in the tomato sauce and season it with salt and pepper. 5. Ad some parsley, thyme and basil to the sauce (optional). 6. Ad a cup of water to the sauce and let it cook through until the water evaporates and when it’s done pour it over the pasta until it all comes together.


20

Turkey salad

kcal

115 g lean turkey breast

180

100 g mozzarella (cubed)

280

2,1/2 lettuce (chopped)

20

1/2 tomato (cubed)

10

1 medium spring onion

5

1/2 medium cucumber

10

1/2 tablespoon olive oil

60

lemon juice (to taste)

0


0

kcal


565

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1. Lightly coat a nonstick pan with olive oil and place over medium heat. 2. Throw the turkey breast onto the heated pan and roast it until it is cooked through. Once it is done put it aside to cool down. 3. Dice the mozzarella, chop the lettuce, tomato, spring onion and cucumber. 4. Put it all together into one bowl, season it with olive oil, lemon juice, salt and pepper. pepper. 5. Cut the turkey breast into stripes and add it to the bowl with the vegetables. Mix it through until it all combines.


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RECIPES SNACK Greek yogurt and berrie smoothie

kcal

115 ml 2% fat milk

60

65 g mixed of frozen berries

30

142 g greek yogurt 1/2 banana Dash of Stevia or honey kcal

110 60 -

260

1. Throw all the ingredients into the blender and blend it at highest speed. 2. It is done when everything blends out and turns to liquid. Serve it cold and keep the remains in the refrigerator. 3. Enjoy ;)


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Disclaimer All information in this document is supplied without liability. You You should consult a physician before beginning a new fitness or nutritional program. Our recommended workout plans and exercises, even even if they are tailored to individual i ndividual users, should not be misconstrued as medical advice, diagnoses or treatment. If you have have any concerns or questions about your health, you should always consult with a healthcare professional before starting the program or individual exercise. The use of any information or programs provided in these materials is solely at your own risk. We cannot guarantee that any results in the form of physical physical or health transformation, weight loss or fitness results or improvements shall arise from using Madbarz Premium Pack or the associated products, whether provided by Madbarz or third parties associated to Madbarz.

Copyright Madbarz Premium Pack is copyrighted. Without written permission from Madbarz, it is forbidden to publish, broadcast, rewrite for broadcast or publication or redistribute these materials directly or indirectly in any medium. Neither Madbarz Premium Pack nor any portion thereof may be stored or used on a computer except for personal use.

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Nutrition Plan-10ffcd84-fc0d-4979-9163-0222f0654164

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