GREEN GYM GROUP FITNESS GUIDE
WEEK FOUR
Helping You Eat Healthy & Stay In Shape
@GreenGymGroup
SHOPPING LIST
A shopping list is included for each week of the meal plan. However, before you go shopping, have a look through the shopping list. You will probably notice that you already have a good number of the items in your kitchen, especially in the Dry Goods and Spices and Seasonings sections.
Many of the items on the shopping list will also last you a good few weeks or even months, so if you decide to follow the plan for longer than 28 days, then you won’t need to purchase all of the ingredients a second time.
The shopping list featured in Week One is the longest list. However, many of the ingredients on this list will last you for the duration of the meal plan. For example, the protein powders, herbs, spices, nuts and seeds
WORKOUTS
Each training plan is broken down into individual weeks and sessions for specific days. There is flexibility depending on your individual schedule but try to follow the plan as close as possible to achieve the best result.
Remember, before you start make sure to have a look through the workouts to understand what you need to do each week.
The workouts are designed to complement the nutrition/meal plan but can be done individually if required. Each training plan is broken down into 6 weekly stages that can be done individually or combined as one 12 week plan.
DAY 1
BREAKFAST: Raspberry Protein Porridge Oats
LUNCH: Chicken With Rice & Vegetables
DINNER: Oven Roasted Salmon With Mediterranean Roast Veg
SNACK: 20g Whole Almonds & 1 Kiwi Fruit
DAILY TOTALS – 1422kcal
105g protein, 55g fat, 125g carbs
DAY 2
BREAKFAST: Bacon & Spring Onion Scramble
LUNCH: Italian Pork, Vegetables & Pasta
DINNER: Turkey Thai Curry
SNACK: 20g Cashew Nuts & 1 Banana
DAILY TOTALS – 1399kcal
130g protein, 50g fat, 100g carbs
DAY 3
BREAKFAST: Turkey Pizza
LUNCH: Stuffed Chicken Breast
DINNER: Steak With Sweet Potato & Broccoli
DAILY TOTALS – 1449kcal
145g protein, 60g fat, 83g carbs
Note For Tomorrow:
Presoak your Buckwheat tonight. See Breakfast tomorrow
DAY 4
BREAKFAST: Blueberry & Coconut Buckwheat Porridge
LUNCH: Thai Red Pork Curry
DINNER: Chicken & Quinoa
SNACK: 20g Cashew Nuts
DAILY TOTALS – 1424kcal
113g protein, 47g fat, 147g carbs
DAY 5
BREAKFAST: Salmon, Egg, Baby Tomatoes & Spinach
LUNCH: Mediterranean Chicken With Tagliatelle
DINNER: Turkey, Chickpea & Quinoa Curry
DAILY TOTALS – 1432kcal
131g protein, 46g fat, 122g carbs
DAY 6
BREAKFAST: Peachy Porridge
LUNCH: Crunchy Tuna Salad
DINNER: Lean Lamb Chops With Sweet Potatoes & Garden Peas
SNACK: 1 Kiwi Fruit & 1 Peach
DAILY TOTALS – 1423kcal
121g protein, 48g fat 124g carbs
Note For Tomorrow:
Presoak your Buckwheat tonight. See Dinner tomorrow
DAY 7
BREAKFAST: Healthy English Breakfast
LUNCH: Chicken With New Potatoes & Vegetables
DINNER: Turkey With Buckwheat & Vegetables
SNACK: 20g whole Almonds
DAILY TOTALS – 1445kcal
133g protein, 45g fat, 128g carbs
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