During my first week I will follow simple recipes to allow me to transition easily into the plan and get results. For example, I will be making smoothies for breakfast as well dishes. But I will see how I am going to keep my carbohydrate intake, depending on my intensity and volume of training.

Today I have started my day with PROTEIN GREENS SMOOTHIE

  • 1 kiwi fruit, peeled
  • 1/2 pear, chopped
  • Large handful of spinach leaves
  • 1 tsp chia seeds
  • 1 scoop  (30g) vanilla protein powder
  • 1/2 tsp spirulina powder
  • 250ml water

Per Serving: 196 Kcal, 25.5g protein, 3.9g fat, 0,1g saturated fat, 19.4g carbs, 16.4g sugars


  • 1 tsp olive oil or coconut oil
  • 2 garlic cloves, crushed
  • 1/2 tsp ground cumin
  • 300ml vegetable stock
  • 1x 400ml tin coconut milk
  • 1 head of broccoli (250g)
  • 100g spinach leaves
  • 2x 400g tins cannellini beans, rinsed and drained
  • 1 tbsp lemon juice
  • 1 tbsp chopped fresh parsley
  • 2 tbs nutritional yeast flakes
  • sea salt and black pepper

Per Serving: 163 Kcal, 12.7g protein, 2.7g fat, 0.6g saturated fat, 22.1g carbohydrates, 7.3g sugars

  and for dinner I had SWEET POTATO AND LENTIL MOUSSAKA and for snack I have baked BANANA FLAPJACKS ( only two per day )