GREEN GYM GROUP FITNESS & NUTRITION GUIDE

WEEK ONE

Helping You Eat Healthy & Stay In Shape

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

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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.

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DAY 1

BREAKFAST: Bacon & Scrambled Eggs with Spinach & Baby Tomatoes

LUNCH: Crunchy Salad

DINNER: Chicken Drumsticks with Sweetcorn, Sweet Potatoe & Kale

SNACK: Protein Slice

DAILY TOTALS – 1438kcal
112g protein, 58g fat, 83g carbs

DAY 2

BREAKFAST: Blueberry and Cinnamon Porridge with Flaxseed

LUNCH: Spicy Chicken Stew

DINNER: Steak with New Potatoes & Garden Peas

DAILY TOTALS – 1342kcal
117g protein, 37g fat, 141g carbs

Note For Tomorrow:
Presoak your buckwheat tonight. See lunch on next day

DAY 3

BREAKFAST: Salmon and Poached Egg with Mushrooms, Spinach and Tomato

LUNCH: Chickpea and Buckwheat Salad

DINNER: Turkey Mince Curry

DAILY TOTALS – 1442kcal
108g protein, 58g fat, 122g carbs

Note For Tomorrow:
You will need to make your breakfast in advance if you are short on time in the mornings.
See the next day breakfast recipie.
The recipe makes a big batch of muffins,
so you will have some left over to freeze for a later date.