Nutrition

7-DAY

NUTRITION

PLAN

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JGG79

7-DAY NUTRITION PLAN GET LEAN MUSCLE AND SHRED EXTRA FAT High in protein and fiber, this nutrition plan will get your body in the next gear for faster muscle building and extra fat shredding. You also have a choice of delicious, high in 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 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.

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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 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 plan. • Don’t skip on fruits and vegetables. • Don’t forget to drink the recommended amount of water every day. • Don’t eat a big meal right before your workout. Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79 Distribution of this material can lead to lawsuits and financial penalties.

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7-DAY 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 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. To do that go to www.madbarz.com/calculator 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 2.500 KCAL BREAKFAST

kcal

4 whole eggs

295

2 regular slices of whole wheat bread

1 large apple

kcal

SNACK

LUNCH Chicken &

1 large banana

120 mushrom

155

1 tablespoon of peanut butter

2 cup (75 g) mixed green sal105 ad (with 1 tsp olive oil and vinegar)

110

2 regular slices of 155 whole wheat bread

560

risotto

380

SNACK

DINNER

585

200g cottage cheese

195

60

5 slices of low-fat turkey breast cold cut

110

1/2 medium cucumber

15

1 graham cracker

35

645

355

Turkey salad

575

575

Recipe included

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

1 large orange

kcal

395

85

SNACK

1/2 avocado

114 g 160 grilled salmon

1/2 cup greek yogurt

1 tablespoon ol110 ive oil (for salmon)

2 graham crackers

1/2 pink or red grapefruit

kcal

LUNCH

480

65

2 small rosted potatoes

50

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

385

SNACK

DINNER

Greek yo140 g gurt and grilled 165 260 berrie chicken smoothie breast

275

1 teaspooon olive oil, salt and pepper to taste

40

330

1 large sweet potato roasted

160

60

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

60

120

10 pieces of almonds

675

70

330

535

Recipe included

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DAY 3, AROUND 2.500 KCAL BREAKFAST

Cheese omlette

1 slice of whole wheat bread

kcal

485

80

SNACK

285 g regular Greek yoghurt

LUNCH

Turkey 220 salad

3 graham crackers

65

1 large apple

110

1 regular slice of whole wheat bread

SNACK

160 g of tuna 575 (canned, in water)

80

565

395

150 g of mixed vegetables 185 (carrots, peas, green beans)

95

140 g regular Greek yoghurt

110

170 g of grilled white fish

165

1 tomato

25

61 g of brown rice

230

35

1 teaspon olive oil, salt and pepper to taste

40

1 tomato

25

1 graham cracker

kcal

DINNER

655

355

555

Recipe included

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DAY 4, AROUND 2.500 KCAL BREAKFAST

90 g oatmeal

240 ml 2% fat milk

1 large banana

kcal

kcal

SNACK

LUNCH

Pasta in red sauce 185 with grilled chicken breast

300

160 g of tuna (canned, in water)

120

2 cup (75 2 regular g) mixed slices of green sal155 whole ad (with 1 wheat tsp olive oil bread and vinegar)

120

1 medium peach

540

SNACK

600

200g cottage cheese

195

4 grilled egplant slices

145

60

5 slices of low-fat turkey breast cold cut

1 medium 110 zuccini, grilled slices

30

40

380

DINNER

1/2 medium cucumber 1 graham cracker 660

15

115 grilled pork tenderloin

155

35

61 g of brown rice

230

355

560

Recipe included

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

1 large orange

kcal

kcal

395

85

SNACK

LUNCH

SNACK

DINNER

1/2 avocado

Chicken & 160 mushrom risotto

Greek yogurt and Turkey 585 260 berrie salad smoothie

1/2 cup greek yogurt

2 cup (75 g) mixed green sal110 ad (with 1 tsp olive oil and vinegar)

60

2 graham crackers

65

1/2 pink or red grapefruit

50

480

385

1 tomato

10 pieces of almonds

575

70

25

670

330

575

Recipe included

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DAY 6, AROUND 2.500 KCAL BREAKFAST

4 whole eggs

2 regular slices of whole wheat bread

1 large apple

kcal

295

SNACK 1 large banana

LUNCH

114 g 120 grilled salmon

155

1 tablespoon of peanut butter

1 tablespoon ol105 ive oil (for salmon)

110

2 regular slices of 2 small 155 rosted whole wheat potatoes bread 2 cup (75 g) mixed green salad (with 1 tsp olive oil and vinegar)

kcal

560

380

SNACK

DINNER

160 g of tuna 165 (canned, in water)

140 g grilled 185 chicken breast

275

140 g regular 120 Greek yoghurt

1 teaspooon olive oil, 110 salt and pepper to taste

40

330

60

1 tomato

1 graham cracker

675

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25

1 large sweet potato roasted

160

35

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

60

355

535

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DAY 7, AROUND 2.500 KCAL BREAKFAST

kcal

Mushroom & cheese Scramble

465

200 g cottage cheese

195

80

4 graham crackers

1 regular slice 130 of whole wheat bread

1 slice of whole wheat bread

SNACK

2 medium peaches

kcal

545

LUNCH Turkey salad

SNACK 575

200g cottage cheese

195

4 grilled egplant slices

145

80

5 slices of low-fat turkey breast cold cut

1 medium 110 zuccini, grilled slices

30

75

400

DINNER

1/2 medium cucumber 1 graham cracker 655

15

115 grilled pork tenderloin

155

35

61 g of brown rice

230

355

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

210

Salt and pepper (to taste) kcal

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 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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13

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

170

Salt and pepper (to taste) kcal

0 465

1. Lightly coat a nonstick pan with olive oil and place over medium heat. Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79 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 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 onto a plate. 6. Sprinkle with chives to your own taste.

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15

Cottage cheese, avocado & 2 tomato sandwiches

kcal

150 g cottage cheese

145

2 regular slices of whole wheat bread

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. Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79 Distribution of this material can lead to lawsuits and financial penalties.

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RECIPES

LUNCH & DINNER

Chicken & mushrom risotto

kcal

100 g lean chicken breast

130

80 g brown rice

295

1/2 medium onion (chopped)

25

1 tablespoon olive oil

120

1 cup sliced mushrooms

15

Choped chives (optional)

0

Salt and pepper (to taste)

0

kcal

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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. 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 over it, sprinkle with salt. 6. Continue adding water while it evaporates from the risotto until the rice is cooked through. Don’t let the risotto dry out. 7. Finish off with some pepper (optional).

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18

Pasta with chicken and red sauce

kcal

130g lean chicken breast

165

1/2 medium onion (sliced)

25

220ml tomato sauce

90

1 garlic clove

5

1 tablespoon olive oil

120

60 g whole wheat pasta

195

Salt and pepper (to taste)

0

Parsley, thyme and basil (optional)

0

kcal

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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 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.

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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

Salt and pepper (to taste)

0

kcal

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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. 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

110

1/2 banana

60

Dash of Stevia or honey kcal

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 should consult a physician before beginning a new fitness or nutritional program. Our recommended workout plans and exercises, even if they are tailored to individual users, should not be misconstrued as medical advice, diagnoses or treatment. If you 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 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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