GREEN GYM GROUP FITNESS GUIDE
WEEK THREE
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: Bacon and Egg Vegetable Breakfast Scramble
LUNCH: Turkey Thai Red Curry
DINNER: Rump Steak With Spicy Sweet Potato Wedges and Peas
SNACK: 100G Fresh Strawberries
DAILY TOTALS – 1405kcal
129g protein, 46g fat, 112g carbs
DAY 2
BREAKFAST: Nectarine and Flaxseed Protein Muesli
LUNCH: Oven Baked Chicken Drumsticks with Salad
DINNER: Salmon Fillet With Asparagus and Garlic and Red Onion Quinoa
SNACK: 1 Kiwi Fruit
DAILY TOTALS – 1418kcal
101g protein, 57g fat, 107g carbs
DAY 3
BREAKFAST: Scrambled Eggs With Vegetables
LUNCH: Lean Spaghetti Bolognaise
DINNER: Fragrant Thai Noodle Soup
DAILY TOTALS – 1398kcal
130g protein, 45g fat, 107g carbs
Note For Tomorrow:
Presoak your Buckwheat tonight. See Breakfast tomorrow
DAY 4
BREAKFAST: Chocolate, Coconut and Raspberry Protein Buckwheat Delight
LUNCH: Lemon and Thyme Chicken Breast with Spinach Rice Salad
DINNER: Lean Venison Sausages With Vegetables
DAILY TOTALS – 1404kcal
118g protein, 54g fat, 121g carbs
DAY 5
BREAKFAST: Nectarine and Cinnamon Protein Porridge
LUNCH: Rump Steak Strip Spinach, Rocket and Watercress Salad
DINNER: Fragrant Mince Madras
SNACK: Blueberry Protein Smoothie
DAILY TOTALS – 1483kcal
133g protein, 47g fat, 132g carbs
DAY 6
BREAKFAST: Bacon & Scrambled Eggs With Spinach & Baby Tomatoes
LUNCH: Chicken Avocado and Hummus Gem Lettuce Wraps
DINNER: Salmon Fillet With Sweet Potato Mash and Kale
SNACK: 1 Kiwi Fruit
DAILY TOTALS – 1436kcal
127g protein, 76g fat 78g carbs
DAY 7
BREAKFAST: Protein Power Smoothie
LUNCH: Chickpea, Quinoa & Almond Stew
DINNER: Garlic and Onion Lamb With Broccoli
DAILY TOTALS – 1412kcal
96g protein, 51g fat, 135g carbs
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