WWW.PROVOFIT.
COM
Meal Plan
Pre-breakfast Breakfast 2nd Breakfast
Lunch Dinner Before sleep
7:00 – 8:00 11:00 – 12:00
Shake
2 scoops ginseng tea 100 gr organic 3 baked potato 2 kiwis
Cottage cheese
Protein with carrot spaghetti
less fat with nuts 300 gr salmon
coconut milk cake
pineapple 300 gr green bell-pepper grilled
1tbsp glutamine
Monday asparagus 10
handfull berries
turkey breast 300 gr sticks boiled
green tea and quinoa 40 gr Chicken broth
Omelet with 2 kiwis
2 scoops 30 gr dark Soup with
some potatoes
Protein 2 sausages chocolate 300 g turkey breast
coconut milk 2 wholewheet
pineapple 300 g broccoli 100 g
Tuesday 1tbsp glutamine slices of bred
handfull berries
2 scoops green tea with Chicken broth 300 gr white fish 2 kiwis
Fruit salad 400 gr
Protein granola 80 gr with dark bread or salmon
mango, kiwi, pear,
coconut milk berries, but not (less sugar)
Turkey or chicken 100 gr broccoli
1tbsp glutamine banana
Wednesday wrap
handfull berries 70 gr of brown
rice
soy yogurt
2 scoops 80 gr organic 2 pears 200 gr cabbage 300 gr lean beef 10 dried almonds
Protein oatmeal (10-20 salad wit less salt, add pinch of
coconut milk min cooking time) 1 tbsp sesame oil cayenne pepper
1tbsp glutamine on almond or (cold virgin press) with 10 sticks
Thursday handfull berries coconut milk and few drops of asparagus
with raspberry lemon 3 baked potatoes
and walnuts 5 turkey paddies
Granola 80 g with croissant with jam Sushi with less soy Spaghetti 10 dried almonds
2 scoops
soy yogurt and decaf coffee sauce bologneise 300 g
Protein
coconut milk 1/3 bar of dark or green tea
1tbsp glutamine
Friday chocolate
handfull berries
2 scoops 4 Waffles with 2 pears 300 g pineapple 300 g lean beef 10 dried almonds
Protein berries and and in 30 min add pinch of
coconut milk 30 gr almond butter broth soup with cayenne pepper
1tbsp glutamine wholewheat with 10 sticks
Saturday handfull berries Fresh squeezed bread asparagus
orange juice 3 baked potatoes
2 scoops 5 whites and 2 pack of blueberries 50 gr Rice with cheat meal 10 dried almonds
Protein yolks omellete 200 gr chicken
coconut milk 1 spoon of cheese 1 green bell-
1tbsp glutamine 1 tomato and cook pepper
Sunday handfull berries on butter
few crepes with
jam and almond
butter
Green tea
WWW.PROVOFIT.COM
Snacks
Granola bar with less sugar Carrots
Fruits Pineapple
Berries Nuts (almonds, hazelnuts)
Fresh Juices Dark chocolate
Pistachio Sorbets
Ccal requirements :
To our goals and due to your activity you should intake up to 1900 kcal per day.
Where should be intake with food:
Fat– 315 kcal which is 35 g
Protein – 630 kcal which is 160 g
Carbs – 945 kcal which is 235 g
The main point in your eye should be amount of sodium in products. This component is so high and very
dangerous for health, mental health fitness goals. Please find out the minimum amount of sodium in each
products. For that check every time nutrition facts and choose your favorite.
* Weight of the products shown in the live weight.
Remember to drink 2 L of water during the day to keep your metabolism high. + 1 L during workout. After
each workout I recommend you to take creatine with grape juice (fresh). Grape juice is the good source of
restoring energy after running and hard cardio session in profession sport.
I recommend you to install MyFitnessPal where you can track your call by eating our Meal Plan, and please
share with me your thoughts and comments. Mu nick name provocame
Don’t eat much dairy – but eat soy or coconut is better. No sugar drinks or bottled juices. Don't use sauces
or ketchups, if you need ideas of the healthy dressings as olive oil with lemon, honey mustard, raspberry
vinaigrette let me know please.
The healthiest and the leanest alcohol drink is tequila with soda. Almost no kcal, never hangover. Also
great for gut and lower cholesterol. 2-3 drinks per weak is needed. Also make sure please, don't drink
alcohol in the workout days - as you don't get any benefits from the workout.
In case you drive a car - please make sure that you have always with you some snacks - from the list above.
Make sure you have water too! In case you are hungry - always feel free to eat those snacks!
Robert, for increasing metabolic rate and achieving our goals try to stick to the same meal timing. Also
never ever skip breakfast. Breakfasts is for keeping your mood, brain, metabolism and energy up.
By following all the program I see you will get 1-2 kg of lean muscles after the first stage. Also in a 2 weeks
you will notice the difference of strength, mood, feel better.
Robert, if you have questions (recipes, cooking time etc) always hit me up. Let's make your body and
health top thats why I'm with you
