خطتك الكاملة

الإفطار

Oatmeal with berries & almonds420

الغداء

Grilled chicken with quinoa & vegetables580

وجبة خفيفة

Greek yogurt with honey180

العشاء

Salmon with sweet potato & broccoli620

الإفطار

Protein pancakes with banana450

الغداء

Turkey wrap with avocado & salad550

وجبة خفيفة

Apple with almond butter200

العشاء

Lean beef stir-fry with brown rice650

الإفطار

Scrambled eggs with whole grain toast400

الغداء

Tuna salad with mixed greens520

وجبة خفيفة

Protein shake220

العشاء

Chicken breast with roasted vegetables600

الإفطار

Smoothie bowl with granola430

الغداء

Grilled fish with wild rice & asparagus560

وجبة خفيفة

Mixed nuts & dried fruits190

العشاء

Turkey meatballs with zucchini noodles590

الإفطار

Avocado toast with poached eggs440

الغداء

Chicken Caesar salad540

وجبة خفيفة

Cottage cheese with berries180

العشاء

Baked cod with quinoa & green beans610

الإفطار

French toast with fresh fruit460

الغداء

Beef and vegetable soup with bread570

وجبة خفيفة

Protein bar210

العشاء

Grilled steak with sweet potato fries680

الإفطار

Veggie omelet with whole wheat toast410

الغداء

Salmon poke bowl590

وجبة خفيفة

Hummus with carrot sticks170

العشاء

Chicken tikka with basmati rice630

• Bench Press4 × 8-10
• Incline Dumbbell Press3 × 10-12
• Cable Flyes3 × 12-15
• Tricep Dips3 × 10-12
• Tricep Pushdowns3 × 12-15

• Pull-ups4 × 6-10
• Barbell Rows4 × 8-10
• Lat Pulldowns3 × 10-12
• Barbell Curls3 × 10-12
• Hammer Curls3 × 12-15

يوم راحة - ركز على الاستشفاء والتمدد الخفيف

• Squats4 × 8-10
• Romanian Deadlifts4 × 8-10
• Leg Press3 × 12-15
• Leg Curls3 × 12-15
• Calf Raises4 × 15-20
• Plank3 × 60s hold

• Military Press4 × 8-10
• Lateral Raises3 × 12-15
• Front Raises3 × 12-15
• Face Pulls3 × 15-20
• Cable Crunches3 × 15-20
• Russian Twists3 × 20 each

• Burpees4 × 12-15
• Kettlebell Swings4 × 15-20
• Box Jumps3 × 10-12
• Battle Ropes3 × 30s
• Mountain Climbers3 × 20 each

استشفاء نشط - يوصى باليوجا الخفيفة أو المشي