GREEN GYM GROUP FITNESS GUIDE
WEEK TWO
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: Blackberry Protein Muesli
LUNCH: Salmon With Asparagus & Baby Tomatoes
DINNER: Pork Loin Chops With Baby New Potatoes & Garden Peas
SNACK: Chocolate Protein Ball & 1 Kiwi Fruit
DAILY TOTALS – 1487kcal
119g protein, 58g fat, 90g carbs
DAY 2
BREAKFAST: Bacon, Tomato & Cauliflower Scrambled Eggs
LUNCH: Chicken Salad With Rocket, Almonds, Olives & Sweetcorn
DINNER: Lamb Leg Steaks With Mint Sauce, Sweet Potatoes & Tender Stem Broccoli
SNACK: 1 Banana
DAILY TOTALS – 1394kcal
124g protein, 59g fat, 84g carbs
Note For Tomorrow:
Presoak your Porridge oats tonight. See breakfast on next day
DAY 3
BREAKFAST: Raspberry Protein Porridge Oats
LUNCH: Turkey Breast Steak Salad With Avocado, Beetroot & Tomatoes
DINNER: Fish & Chips with Peas
DAILY TOTALS – 1402kcal
112g protein, 59g fat, 96g carbs
Note For Tomorrow:
Presoak your Buckwheat tonight. See Breakfast tomorrow
DAY 4
BREAKFAST: Strawberry Buckwheat Protein Porridge
LUNCH: Lean Chilli Con Carne
DINNER: Roasted Chicken Thighs With Mediterranean Roasted Vegetables
DAILY TOTALS – 1345kcal
113g protein, 49g fat, 107g carbs
DAY 5
BREAKFAST: Scrambled Eggs With Smoked Salmon & Spinach
LUNCH: Chicken, Mushroom & Leek With Rice
DINNER: Venison Steak With Sweet Potato & Asparagus
SNACK: Chocolate Protein Ball
DAILY TOTALS – 1439kcal
144g protein, 55g fat, 92g carbs
DAY 6
BREAKFAST: Coconut, Shallot & Spinach Quiche
LUNCH: Tandoori Chicken Drumsticks With Salad
DINNER: Salmon Fillet With Lemon, Rice & Asparagus
DAILY TOTALS – 1384kcal
106g protein, 71g fat, 66g carbs
Note For Tomorrow:
Presoak your porridge oats tonight. See tomorrow’s breakfast
DAY 7
BREAKFAST: Kiwi Protein Porridge Oats
LUNCH: Turkey Mince Madras With Potato & Spinach
DINNER: Pork Loin Steaks With Apple Sauce, Sweetcorn & Quinoa
DAILY TOTALS – 1423kcal
113g protein, 46g fat, 129g carbs
Get in touch
we would love to hear from you
CALL:
01273 625577
LOCATION:
39-40
St James’s Street
Brighton
BN2 1RG