Weekly menu

Second Tuesday Fourth Fifth Friday Saturday Sunday

Breakfast
Pre-workout Pre workout Pre workout Pre-workout Pre-workout Pre workout Pre-workout
1 glass of green juice 01 banana 50gr with 01 pot of yogurt 150ml 1 glass of green juice 1 glass of juice of 1 glass of juice 1 glass of fruit juice
200ml cinnamon honey and chia 01 with fruit and granola 2 with ginger 250ml orange+ginger+ green with cinnamon and 200ml with ginger
Café soup spoon tablespoons Coffee beetroot + lemon 250ml ginger 250ml Cafe
01 stuffed crepioca with Coffee Cafe 100 grams of sweet potato Cafe Cafe 02 yam slices
chicken and cheese 120g 3 slices of yam 01 tapioca 100gr 1 slice of white cheese 01 yogurt smoothie with 01 crepioca with 60g
1 glass of vitamin 01 omelette 02 scrambled eggs 100g 30 g fruit shredded chicken 2 tablespoons of chicken
with 1 tablespoon of oats 1 glass of juice of 01 glass of juice of 100g of chicken breast 150ml 150g stuffed with cheese
250ml fruit 200ml fruit 200ml 1 glass of vitamin 3 potato slices 1 glass of vitamin cottage 100gr
2 eggs fruit 200ml candy 60g fruit 200ml
2 eggs 100g
Snack
Fruits in pieces with 04 nuts with 01 fruit with oats or Mashed banana and 03 whole grain toasts Fruit salad with Fruit of your choice with
granola and chia 75mg For yogurt without chia, an average of 70 to 100 grams mixed with oats, 18g with tuna pâté lactose-free yogurt granola or chia
lactose sprinkled with seeds 1 tablespoon the granola Average of 70 to 100g
200ml of flaxseed or chia, 80 to 1 glass of juice 200ml 150 ml
100g
Lunch
02 grilled steaks 150g 02 fish fillets 02 breast files of 02 steaks 170g 2 fish fillets 4 tablespoons of Grilled fish with sauce
4 tablespoons of 150g shredded chicken with 4 slices of potato grilled 150g beef soup 150g of mustard
stir-fried rice with broccoli 01 sweet potato legumes and olive oil sweet 100g or 03 3 slices of cassava ground with 120mg arugula green salad,
75g 100g or 3 tablespoons coco 175mg whole grain rice spoons 90g or 2 tablespoons of Salad to your heart's content
tomato, cucumber and onion
Vegetable salad of brown rice 2 pieces of 3 tablespoons of salad brown rice 70g purple + 1 tablespoon
100g Vegetable salad cassava 75g or o3 legumes 70g Vegetable salad 4 tablespoons of rice olive oil + vinegar
1 bean shell 86g with olive oil rice spoons 1 bean shell 86g 70g integral oregano for seasoning;
Average of 100mg integral 1 bean shell 86gr 1 bean shell 70 to 100g
1 bean shell Vegetable salad 86g
70g 3 tablespoons of
86g
1 bean shell 86gr brown rice 75g
01 bean shell 86gr

Snack
01 tapioca with juice 120g of breast 3 boiled eggs 15g 04 nuts with 01 ½ cup of Greek yogurt 01 fruit salad Fruit smoothie with
chicken 2 potato slices fruit of your choice the blueberry or another fruit with Greek yogurt oat
accompanied by dose 120mg 50 to 70g
100g of sweet potato
Dinner
1 omelette with 3 eggs 5 tablespoons of chicken 01 omelet (choose the 120 grams of meat 3 tablespoons of 01 crepioca with 01 glass of fruit juice
150mg (choose the filling) shredded with vegetable filling) 150gr sun disheveled shredded meat 120g cheese filling 200ml
120 grams of cassava 200g Unlimited salad 70g 120 grams of yam 2 small pieces of cottage and chicken 100 01 meat pancake
01 dessert plate of 1 medium sweet potato 01 sweet potato cassava 120g a120gr 120g
mixed salad 100g small 60g Salad 70g 2 slices of yam
(see recipe) Salad as you like

Dinner
Fruit Fruit Fruit Fruit Fruit Fruit Fruit
Note: The Pre-Workout has 1 item from your menu as a suggestion for the day, and you choose the time you will take it.
There is a list of substitutions attached to the menu where you can see the quantities and exchanges.
You can swap the days of the week, but keep the quantities.
Consume more calories than you expend
Consuming more calories than you burn is essential for gaining muscle mass more quickly, as the excess calories, along with
with the training, they will allow the increase of muscles. To know how many calories you need to consume per day,

2. Do not skip meals

Avoiding skipping meals is important to ensure that all necessary calories are consumed throughout the day without encouraging possible losses.
of lean mass during a prolonged fast. Ideally, 5 to 6 meals should be made per day, with extra attention to breakfast.
morning, pre and post-workout.

3. Consume more proteins

Increasing protein intake is necessary to allow muscle growth, making it important that protein source foods
should be well distributed throughout the day, and not concentrated in just 2 or 3 meals. These foods are mainly those of origin
animal, such as meats, fish, chicken, cheeses, eggs, and milk and derivatives, but proteins can also be found in good quantities
in foods like beans, peas, lentils, peanuts, and chickpeas.
In addition, sometimes it may be necessary to use protein-based supplements, such as whey protein casein, especially
used post-workout or to increase the nutritional value of meals low in protein throughout the day.

4. Consume good fats

Contrary to what one might think, consuming good fats helps reduce body fat accumulation and also facilitates calorie increase.
in the diet to gain muscle mass. These fats are present in foods such as avocado, olive oil, olives, peanuts, peanut butter,
peanut, flaxseed, chestnuts, walnuts, hazelnuts, macadamia, fish such as tuna, sardine, and salmon.
Throughout the day, these foods can be added to snacks such as crepioca recipes, fitness muffins, in yogurts, in smoothies and in
main meals.

5. Drink plenty of water

Drinking plenty of water is very important to stimulate hypertrophy, as more water is needed for muscle cells to grow.
fill in your larger size. If there is not enough water intake, muscle gain will be slower and more difficult.
A healthy adult should consume at least 35 ml of water for each kg of weight. Therefore, a person weighing 70 kg would need to consume about
less than 2450 ml of water per day, it is important to remember that artificial or sugary drinks do not count, such as sodas
and alcoholic beverages.

Consume at least 2 fruits per day

Consuming at least 2 fruits a day is important to gain vitamins and minerals that benefit muscle recovery after workouts.
favoring a faster and more hypertrophied regeneration of muscle mass.
In addition, the vitamins and minerals found in fruits and vegetables are important for muscle contraction, the reduction of the sensation of
fatigue during training and for strengthening the immune system.

7. Avoid sugar and processed foods

Avoiding foods with sugar and highly processed foods is important to not stimulate fat gain in the body, especially because the
A diet to gain mass already has an excess of calories. Thus, to prevent weight gain from being made of fat, it is necessary to
remove from the diet foods such as sweets, cookies, cakes, toast, fast food, sausage, salami, bacon, cheddar cheese, and ham or
presumed.
These foods should be replaced by whole grain bread, whole grain cookies and cakes, cheeses such as curd, Minas, and mozzarella, eggs, meats and
fish.

1–Protein bar–It has been widely used as snack options. Due to containing whey protein, it is rich in branched-chain amino acids.
branched (BCAA), which represent one third of the proteins in muscle tissue. It is an essential food for muscle building.
2–Egg white–It is considered a complete and high-quality protein, as it contains amino acids with important functions in
repair of muscle tissues, ruptured during physical activity.
3–Chicken - Excellent source of B-complex vitamins, especially B2, B6, and B12. It has high concentrations of essential amino acids.
for muscle building and enzymes. It also has a lower amount of saturated fat compared to meat.
red.
4–Atum–Besides being an excellent source of protein, it is practical and plays an important role in regulating our body, due to the oils.
essential nutrients present in this fish.
5–Oats - A great ally for people seeking quality of life. The fiber contained in oats will help in the transport of cholesterol to
outside our body, reducing the risk of heart disease and regulating bowel movements.
6–Citrus fruits- The stress of physical activity weakens our immune system if proper precautions are not taken.
Nutrition. The antioxidant found in these fruits, due to their good doses of Vitamin C, is often part of athletes' diets.
7–Whole grain pasta–We must not forget about carbohydrates, which will provide energy throughout the workout. Whole grain is recommended for being
absorbed more slowly than conventional methods, generating energy consistently for a longer time.
8 – Sweet potato - Just like whole grain pasta, sweet potato has a slower absorption than white potato, generating energy.
consistently, it is a great source of carbohydrates.
9–Banana–It is practical and provides important benefits. It is a good source of potassium. Its deficiency can cause heart rhythm problems.
muscle weakness and the famous cramps.
10–Olive oil - It is part of the so-called 'good fats'. It will work on the maintenance of the body, hormonal regulation, and production of
energy.
11- 300 ml of water up to 30 minutes before training

Before training, whether in a gym or not, take the following precautions:

Avoid practicing thephysical activity on an empty stomach;

Control of salt and other sources of sodium;

Have a light meal about 1 hour to 40 minutes before exercising.
Opt for foods with a low to moderate glycemic index. Thus, fruits like apples and pears, as well as breads (preferably with a
a mixture of white and whole wheat flour, toast, and natural juices can be used before practice;
The intake of protein-rich foods is not recommended before physical activity. Thus, always avoid milk, cheese, meat,
ham
Foods rich in oil and fats and many acids are not advisable before activity;
Ocoffeeand foods rich in caffeine like mate tea and black tea are diuretics and should not be used in excess before
exercise;
Hydration is important even at this moment. Thus, consume 200 to 400 ml of water between 60 and 30 minutes before the
exercise;
To avoid abdominal distension, avoid consuming foods high in fiber before exercise;
It is not advisable to engage in physical activity immediately after large meals (lunch and dinner); it is recommended to wait on average 30 to 60 minutes.

minutes
Important Tips:

The consumption of dark chocolate brings great health benefits. Here are five reasons to include this food in your diet.
nutrition of athletes:

01 - Powerful antioxidant

Rich in phytochemicals and flavonoids, cocoa has the ability to help neutralize the harmful effects that
Free radicals cause harm to the body.

Has photoprotective effect

Cocoa consumption can protect the skin against erythema caused by solar radiation, providing skin photoprotection. This action is
beneficial especially for outdoor activity practitioners, such as cyclists and runners.

03 - Anti-inflammatory action

Due to its anti-inflammatory action, thanks to its composition of nutrients and bioactive compounds, cocoa can contribute to recovery.
post-workout, in addition to helping control diseases related to inflammatory processes, such as obesity.

04 - Energetic

Its consumption in pre-workout can have an energetic effect, increasing disposition during exercises.

05 - Post-workout

With its high flavonoid content, cocoa can aid in post-workout recovery, as well as help neutralize the action of
free radicals in the organism.
Omega 3

Reduce muscle oxidative stress post-workout;

Reduce post-workout inflammatory levels;

Reduce muscle fatigue levels during and after training;

Promote greater blood flow to the muscles (later we will talk about its effect on blood coagulation);

Increase muscle contraction capacity;

Increase protein synthesis;

Improve insulin sensitivity, a hormone essential for muscle anabolism and other cells;

Improves muscle recovery, also accelerating it; and

Improves focus and concentration.

The avocado

Rich in very important nutrients for the body such as calcium, potassium, vitamin C, phosphorus, manganese, magnesium, lipids, iron,
copper, zinc, vitamin E, and vitamin A, therefore, the consumption of avocado is essential for a healthy life.

Other important properties that avocado contains are that it can act as a natural anti-inflammatory and anti-aging agent, as
it delays these actions in the body, in addition to lowering blood glucose levels by reducing stress, as it provides satisfaction from
natural form.

Recipes for snacks and foods with low calories

Fit recipe for avocado cream with honey

Ingredients:

1 glass of 200 ml of ice;

½ ripe avocado in pieces;

2 tablespoons of honey;

ground cinnamon to taste.

Preparation method:

Blend everything except the cinnamon in a blender until it forms a smooth and creamy mixture. Serve in bowls and sprinkle with

ground cinnamon.

Fit recipe for avocado cream with whey protein

Ingredients:

1 whole avocado, simply removing the pit, of course;

2 tablespoons of cocoa;

1 dessert spoon of brown sugar or honey;

1 dessert spoon of chia;

1/2 squeezed lemon;

3 tablespoons of water or some ice cubes;

1 scoop (measuring) of chocolate flavored whey.

Preparation method:
Add all the ingredients into a bowl or blender, except for the chia and the water (or ice). Mix well.

the first ingredients and then start adding water until you get a smooth cream. Sprinkle the chia and refrigerate for 1
hour.

Roast Beef Sandwich

2 slices of wholemeal bread or 2 wraps

2 tablespoons of light cream cheese

4 thin slices of chopped roast beef

1 small grated carrot

½ cucumber sliced

Lettuce leaves

American Sandwich

2 slices of whole wheat bread

1/2 boiled egg

1 slice of white cheese

1 slice of turkey breast

Chopped lettuce leaves

Tomato slices

Seasoned Ricotta Sandwich

2 slices of Italian bread

3 tablespoons of fresh ricotta seasoned with basil

1 tablespoon of fat-free natural yogurt

Salmon or tuna sandwich

1 open pita bread

2 tablespoons of tuna in water and salt or 6 slices of salmon

2 tablespoons of non-fat natural yogurt

Arugula and chopped cherry tomatoes

Small whole grain bread hot sandwich with a medium slice of melted Minas cheese (optional: use oregano)

Small sandwich (1 slice of whole grain bread cut in half) with two pieces of buffalo mozzarella and one piece of tomato

dry (wash the sundried tomato well to remove the oil)

1 slice of watermelon, pineapple or a pear

01 whole grain toast with tuna paste with light cream cheese, or with ricotta seasoned with olive oil

01 pot of light yogurt

Infuse the lemongrass in 100ml of boiled water and put it in the refrigerator. After it is cold, add the tea, along with

with the chopped pineapple and coconut water. Blend everything and serve.

Detox

Green juice with apple and ginger

Ingredients:

1 small leaf of organic kale

½ apple with skin

Ginger shavings

açaí banana protein shake

INGREDIENTS

1 frozen açaí pulp

1 cup (200ml) of orange juice

1 scoop of protein

1 banana

PREPARATION METHOD

In a blender, blend all the ingredients and consume immediately.

CREPIOCA WITH CHICKEN AND COTTAGE CHEESE FILLING

Ingredients

80g of pre-seasoned chicken breast with garlic, lemon, and salt

01 pinch of turmeric (earth saffron)

3 tablespoons of cottage cheese

1 dessert spoon of chia seeds

1 egg + 1 egg white

1 tablespoon of full tapioca flour with fine herbs or green smell

Preparation Method

Cook the chicken with a little bit of water and turmeric and then shred it. Mix it with 2 tablespoons of cottage cheese and fine herbs.
Mix in a bowl: the egg, 1 tablespoon of cottage cheese, the chia, tapioca flour. Grill in a non-stick pan, grease if necessary.
with coconut oil or olive oil. Stuff the tapioca with the chicken and fold.

The closer you get to workout time, the food used should provide energy more quickly. Therefore, invest in fruits.
dried, natural juice or even white bread

Pre-Workout Suggestion
1 hour and a half before the workout (complex carbohydrate + protein):

Sandwich made with 2 slices of whole grain bread and 2 tablespoons of tuna spread (tuna, cottage cheese, and parsley) + lemonade
(50 ml of lemon juice + 100 ml of water + mint leaves + sweetener, if preferred)

30 minutes before the workout (only complex carbohydrates):

1 banana with 2 tablespoons of oatmeal and a pinch of cinnamon

Half an hour to 15 minutes before (only simple carbohydrates):

1 slice of sliced bread with 1 tablespoon of unsweetened fruit jam or
Whole grain bread with jam or peanut butter accompanied by fruit juice or
Skimmed natural yogurt with cereal and honey or banana with oats and honey.

Do not eat before the workout:

Foods very high in fiber, such as some fruits (papaya, plum);

Foods that ferment too much, such as some vegetables (cabbage, cauliflower, broccoli;

Legumes (beans, lentils, chickpeas;

Seeds (flaxseed, chia).

Do not eat before or after the workout:

Foods rich in fat, such as fried foods and whole dairy products.
 Monday

Pre-workout

1 glass of detox juice (Choose 1 fruit: Orange or lemon or passion fruit or pineapple + 1 tablespoon of
crushed golden flaxseed + 2 ice cubes of kale

Tuesday:

Pre-workout

01 mashed banana with 01 tablespoon of oats and chia with 01 teaspoon of honey and 01 pinch of cinnamon

Wednesday

Pre-workout

Green juice with chia

Thursday:

Pre-workout

Fruit salad with breakfast cereal

Friday

Pre-workout

1 unit of fruit of your choice with oats, cinnamon, and white cheese

OMELETTE RICH IN PROTEINS

The omelet is a simple way to break away from the traditional boiled egg while still enjoying the benefits of this food for hypertrophy.

INGREDIENTS
5 egg whites.
1 tablespoon of milk.
 1 chopped tomato.
Salt and pepper to taste.
1 tablespoon of onion.
1 slice of white cheese or mozzarella (approximately 50 g).
Olive oil or butter to lubricate the frying pan.
METHOD OF PREPARATION

Beat an egg white until stiff peaks form.

For now, do not use the other 4 egg whites.

In the other four egg whites: mix the milk, tomato, salt, pepper, onion, parsley, and cheese.
Gently fold the remaining egg whites into this mixture.
Spread the olive oil or butter in the non-stick skillet and heat it on the stove.
When hot, pour in the mixture and fry, first one side, gently, then the other.
NUTRITIONAL INFORMATION
Carbohydrates 2 grams

Fats 12 grams

Proteins 28 grams

Total Calories 244

HYPERCALORIC AND PROTEIN VITAMIN

Banana smoothie is a tasty drink, extremely simple, and a great source of nutrients.

INGREDIENTS
2 bananas.
20 grams of peanut butter.
400 mL of whole milk.
30 grams of chocolate-flavored Whey Protein

.
METHOD OF PREPARATION

Blend all the ingredients in the blender until you reach your preferred texture.
 Drink up next.
NUTRITIONAL INFORMATION
Carbohydrates 81 grams

Fats 23 grams

Proteins 44 grams

Total Calories 661

BOILED EGG SANDWICH

The boiled egg sandwich is among the most practical protein-rich foods, mainly recommended for breakfast or as a pre-workout snack.

INGREDIENTS
Two slices of whole grain bread.
Two boiled eggs.
A slice of ricotta cheese.
Half chopped tomato.
A tablespoon of olive oil.
METHOD OF PREPARATION

Like any sandwich, just put the ingredients (cheese, tomato, and chopped eggs) between the two slices of bread, and enjoy this delicious source of protein.

NUTRITIONAL INFORMATION
Carbohydrates 50 grams

Fats 18 grams

Proteins 28 grams

Total Calories 508

SALMON WITH CURRY AND TOMATO

In addition to being an excellent source of protein, salmon also provides omega-3 and other important nutrients for your health. That's why salmon with tomato is
an excellent protein recipe for dinner, which can also be consumed at lunch.
INGREDIENTS
1 and 1/2 tablespoons of oil.
1 tablespoon of garlic.
1 teaspoon of ginger.

1 teaspoon of yellow curry.

200 grams of salmon.
1/4 teaspoon of salt.
1/2 teaspoon of squeezed lemon.
MODE OF PREPARATION

Initially heat the oil in the frying pan.

Add the garlic, ginger, and curry; and let these ingredients fry a little, preferably on low heat.
Add the already seasoned salmon with salt and lemon, and sear the fish.
Serve accompanied by brown rice and salad of your choice.
NUTRITIONAL INFORMATION
Carbohydrates 0 grams

Fats 15 grams

Proteins 38 grams

Total Calories 340

Note: Calories only from the salmon, not considering other side dishes.

PROTEIN SHAKE

Shakes have been becoming increasingly popular due to their practicality and ease of preparation. And the protein shake ofstrawberrybanana and coconut is an option
delicious for you who are looking to add a protein drink to your diet.

INGREDIENTS
100 mL of coconut milk.
144 grams of strawberries.
½ frozen banana.
30 grams of strawberry flavored whey protein;
 20 grams of grated coconut.
METHOD OF PREPARATION

Insert all the ingredients except the grated coconut into the blender.
Blend until smooth. If the shake is too thick, gradually add water until you reach the right consistency.
When the shake is at the right creaminess, add the grated coconut and blend for another 15 seconds.

NUTRITIONAL INFORMATION
Carbohydrates 35 grams

Fats 28 grams

Proteins 30 grams

Total Calories 504