Sports And Nutritions Schedule

Day Exercise (45 min) Meal 1 (Savory) Meal 2 (Sweet) Meal 3 (Savory) Monday Resistance band circuit (3 sets) Omelette with spinach, onions, and mushrooms Greek yogurt with berries and honey Grilled chicken with quinoa and green beans Tuesday Dumbbell full-body workout (3 sets) Tuna salad with mixed greens and cherry tomatoes Banana and almond butter smoothie Baked salmon with brown rice and asparagus Wednesday HIIT workout with resistance bands Avocado toast with cherry tomatoes and feta Apple slices with peanut butter Turkey stir-fry with bell peppers and brown rice Thursday Dumbbell full-body workout (3 sets) Chicken Caesar salad with whole-grain croutons Cottage cheese with sliced peaches Whole-grain pasta with tomato sauce and zucchini Friday Resistance band circuit (3 sets) Lentil soup with whole-grain bread Mixed fruit salad with a dollop of yogurt Baked sweet potato with black beans and salsa Saturday Active Rest Day (e.g. yoga, stretching) Caprese salad with whole-grain bread Overnight oats with berries and chia seeds Shrimp stir-fry with broccoli and brown rice Sunday Dumbbell full-body workout (3 sets) Quinoa salad with avocado, corn, and tomatoes Greek yogurt with granola and honey Baked cod with roasted vegetables and quinoa