Day 24

Total per day – 1823.4 Cal

fats – 54.3
carbohydrates – 171.7
proteins – 149.7
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Breakfast



Mushroom and Cauliflower Omelette

 Cauliflower 100g;
 Mushrooms 100g;
 Eggs 2 pcs;
 Cheese 30g;
 Whole-grain bread 30g;

Finely chop the mushrooms and cut the cauliflower into small florets. Cook them in a pan with a little water until tender. Beat eggs and mix in 30g of finely grated cheese. Pour the mixture over the vegetables and cook, covered, until done.
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Snack



Protein Snack

 Dried fruits 40g;
 Sweet fruit 200g (apples, pears, plums, cherries, apricots,
pineapples, bananas, grapes, strawberries, peaches, berries, etc.).
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Lunch



Italian pasta soup

 Ground turkey or chicken fillet 80g;
 Onion, finely chopped 1 pc;
 Carrots, thinly sliced 50g;
 Celery stalks, chopped 50g;
 Green bell pepper, diced 50g;
 Minced garlic 1 clove;
 Tomatoes, chopped 100g;
 Tomato puree (sugar-free) 30g;
 Red canned beans 50g;
 White canned beans 50g;
 Dry Italian herb mix 1 tsp;
 Broth 150ml
 Olive oil 5g;
 Fine-shaped pasta 40g;
 Salt and pepper to taste.

In a deep pan with a thick bottom, heat olive oil and cook ground meat. Transfer cooked meat to a plate. In the same pan, cook onion, carrot, celery, and green pepper over low heat for 5 minutes. Add garlic and cook for another 2-3 minutes. Add tomatoes, tomato puree, broth, beans, spices, salt, pepper, and cooked meat. Cover and simmer for about an hour. Cook pasta separately and add it to the soup at the end. Cook for another 5 minutes, then serve.
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1.5 hours before the workout



 A serving of protein protein berries (blueberries, strawberries, currants, etc.).

Workout

 Drink clean water, mineral table water (200-300ml).

Post-workout
Fresh

 caloric fruit (banana);
 dried fruit;
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Dinner



Meat puffs

 Category 2 half-gutted chicken 80g;
 Gelatin 4g;
 Egg white 1/3 piece;
 Carrot 10g;
 Bay leaf 1 pc, 0.03g;
 Herbs (parsley) 10g;
 Meat and bone broth 100g;
 Zucchini 170g;
 Onions 15g;
 Fresh tomatoes 30g;
 Sunflower or olive oil 5g.

Peel zucchini, slice, and bake in the oven. Shred cooked zucchini. Fry shredded onion in vegetable oil, add chopped tomatoes, combine with zucchini, and cook for 3-5 minutes. 

Boil the chicken and cut it into small pieces. Use the broth to make jelly. Dissolve pre-soaked gelatin in broth, add bay leaf, and mix in ½ of the egg white. Stir and bring to a boil, then add the remaining egg white and boil again. Strain the jelly and let it cool. Place pieces of boiled chicken on the cooled jelly, decorate with boiled carrot slices and parsley. Pour a thin layer of jelly and chill. When the jelly has set, pour another layer over the ingredients, about 0.5 cm thick. Chill at 2°C.