Nechama 80DO timed nutrition weekly meal plan B.xlsx
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MEAL PLAN B
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4 G4 R3 Y1 B1 O4 tsp
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TIMINGMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSHABBATSUNDAY
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WORKOUT BLOCK6:30amPre-Workout Meal
(60-90 min before workout)
Scrambled eggs with onion and tomato on WW tortillaOatmeal with israeli salad and eggs2 egg cups with brocolli and swt potato, fresh veggies and EVOOYogurt and homeade granolaOatmeal with israeli salad and eggsCut up veggies, 2 hard boiled egges, 2 oatmeal cookies2 egg cups with brocolli and swt potato, fresh veggies and EVOO
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9:30 AMRecoverapplesmall bananaorangesmall bananacup of frozen raspberriesorange
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11:30 AMPost-Workout Meal
(60-120 min after workout)
Chicken with brown rice and grilled veggiessprouted pita, tuna w/ mayo, veggiesChicken with brown rice and grilled veggieslentil soup sprouted pita, tuna w/ mayo, veggieShabbat lunchlentil soup
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2:00 PMMeal (option 2)
every 2-3 hours
Protein Shake with 1/2 bananaProtein Shake w/berries Protein Shake with bananaProtein shake with berriesProtein Shake with bananaProten Shake with banana
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4pmMeal (option 1)
every 2-3 hours
avocado, carrot sticksCelery and PBCarrots and HummusCelery and PBCarrots and HummusVeggies/saladcelery and PB
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7pmMeal (option3)
every 2-3 hours
WW pizza and saladTofu, sweet potato, saladChalumi Salad with slivered almonds and swt potatoZoodles with tomato sauce and bulgurShabbat DinnerSoupShabbat leftovers TBD
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