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50 g płatków owsianych + banan + 500 ml wody z miarką izolatu serwatki
Drugie śniadanie:
Jogurt naturalny + 10 g orzechów laskowych + kiwi
Obiad + posiłek potreningowy:
250 g kurczaka + 50 g ryżu brązowego + 100 g pomidora (polane 15 g oliwy z oliwek )
Kolacja :
Serek wiejski 500 g + łyżka stołowa masła orzechowego + 200 g ogórka
2 wariant
Śniadanie :
50 g płatków owsianych + banan + 500 ml wody z miarką izolatu serwatki + 10 g orzechów ziemnych
Drugie śniadanie :
Jabłko + 3 wafle ryżowe posmarowane masłem orzechowym
Obiad + posiłek potreningowy:
125 g mięsa wołowego + 50 g makaronu durum + 25 g brokuła (polane 15 g oliwy z oliwek)
Kolacja
100 g łososia + 50 g brokuła + łyżka masła orzechowego
3 wariant
Śniadanie :
5 kanapek: z chleba pełnoziarnistego żytniego z plasterkami łososia wędzonego, sałaty i pomidora
Drugie śniadanie :
250 g serka wiejskiego + 15 g orzechów laskowych + marchewka
Obiad + posiłek potreningowy
250 g piersi z kurczaka + 50 g makaronu durum + 150 g fasoli
Kolacja :
4 jajka na twardo + 100 g pomidora
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