As you know. Nutrition The key to the success of your training program and the fulfillment of your dream of a well-toned body. In order to optimize your fitness, you should take a look at the following tips, which, in conjunction with a consistently followed through HIIT Workout can help you succeed.

What your Nutrition should contain

You need protein-rich foods like chicken (without skin), fish, eggs, nuts and soy products. There are clear indications of how a high-protein and long-satiating diet can help you. In particular, avoid saturated fats, which are found in animal fats. They have been linked to heart disease. Instead, switch to foods like oil-rich fish, olive oil, nuts or seeds, which are rich in unsaturated fats. Look for foods with a low to medium glycemic index (GI), such as legumes oats, fruits, vegetables and sweet potatoes, among others. A low GI keeps your blood sugar levels stable.

Your diet should include plenty of vegetables and fruits. These foods contain a lot of fiber, vitamins and minerals, while being low in fat and calories. Health experts recommend five servings of different fruits and vegetables a day.

Foods such as fortified soy products, oily fish, nuts, seeds, legumes, and green leafy lettuce are very important for your calcium balance. Another mineral that your body absolutely needs is iron. In addition to the foods already mentioned (oil-rich fish, eggs, legumes, green leafy lettuce, among others), a moderate amount of red meat is good for this.
Eat around 1350 calories per day. This will help you lose one kilo per week.

This makes you slim

Your Nutrition plan should include breakfast, lunch, dinner, and one or two snacks. Vary the composition of the meals so that you can always consume all the necessary nutrients.
The menus are designed for one person. The unit of measurement for the tablespoon is 1 tbsp =15 ml, while that of the teaspoon is 1tsp = 5 ml. You don't have to eat all the ingredients for a meal at once. For example, you can save an apple for later. You can mostly use vegetables in unlimited amounts. Exceptions are the more caloric vegetables such as potatoes, parsnips, peas, corn, beans and other legumes. Mix some fat-free dressing or balsamic vinegar into the salad. Drink plenty of water (at least eight glasses a day).

This corresponds to a portion

• A piece of fruit (e.g. apple, banana, pear or orange)
• Two small fruits (e.g. plums, satsumas or kiwis)
• Half a grapefruit or avocado or a large piece of melon or fresh pineapple
• Three heaping tablespoons of vegetables, beans or legumes
• Three heaped tablespoons of fruit salad or one cup of grapes, cherries or berries, respectively.
• One heaping tablespoon of raisins or raisins or three dried apricots
• One dessert bowl salad
• A small glass (150 ml) of pure fruit juice

Breakfast (about 250 calories each) - Choose one of them every day

• Raisins and honey porridge
  Mix 4 tablespoons of oatmeal with 135ml of skim milk (or soy milk) and water, as well as 1 tablespoon of raisins and 1 teaspoon of honey.
• Poached eggs on wholemeal toast
  A slice of whole wheat toast with two poached (cooked) eggs and a grilled tomato
• Fresh fruit medley
  A handful of seedless grapes, a satsuma, a plum, a banana and an apple
• Fruit smoothie
  A bottle of fruit smoothie; plus a banana and a satsuma
• Poached eggs with turkey
  Two poached eggs with two slices of grilled turkey, a grilled tomato and grilled mushrooms.
• Banana and peanut butter on toast
  A slice of whole wheat toast topped with 1 tablespoon peanut butter and a sliced banana

Lunch (about 350 calories each) - Choose one of them every day

• Grilled salmon with salad
  A large grilled salmon fillet with mixed salad
• Chicken and couscous salad
  Salad of 4 tbsp cooked couscous, a grilled chicken breast fillet, cherry tomatoes, 1 tbsp raisins, 1 tsp olive oil, lemon juice and black pepper.
• Vegetable soup
  600ml fresh vegetable soup; plus one banana
• Sweet potato with tuna salad
  A medium baked sweet potato with a small can of tuna in water and mixed salad. Accompanied by an apple
• Guacamole with pita and raw vegetables
  Homemade guacamole made with one small avocado, one chopped tomato, garlic, lemon juice and Tabasco; served with a whole-wheat pita and a carrot cut into sticks
• Sushi and a banana
  One medium size package of sushi (about 250 calories); plus one banana
• Pita stuffed with Mediterranean salad
  A whole wheat pita filled with a salad of a small avocado, 1/2 a red bell bell pepper, a small red onion, and a tomato
• Butternut squash soup
  600ml fresh butternut squash soup; plus one apple and one orange
• Salad with salmon and egg
  Salad with baby spinach leaves, cherry tomatoes, cucumbers and a small grilled salmon steak and a poached egg

Dinner (about 450 calories each) - Choose one of them every day

• Cashew vegetable pan
  Skillet dish made with 1 tablespoon sunflower oil, garlic, ginger, a small package of ready-to-eat stir-fry vegetables, 1 tablespoon salt reduced soy sauce, and 2 tablespoons roasted unsalted cashews; served with a satsuma.
• Turkey skewer with peppers, tomatoes and couscous
  Mouth-sized pieces of turkey steak are placed on three skewers along with cherry tomatoes and pieces of a whole green bell pepper, which are then brushed with olive oil and drizzled with a little lime juice. Grill the skewers until the meat is well done and serve with a chicken broth mixed with 6 tbsp of cooked couscous. You can have an apple with it.
• Steak dinner
  A small (150 g) grilled steak is served with a medium sweet potato cut into pieces ("wedges"), drizzled with olive oil and baked in the oven; serve with a grilled tomato, grilled mushrooms and a green salad. For fruit, you can eat a handful of grapes.
• Spanish tortilla with salad
  Half a chopped small red onion and one sliced bell bell pepper are fried in 2 tsp sunflower oil for a few minutes. Add three sliced boiled early potatoes and let it cook for a few minutes. Then beat three eggs, add them and continue cooking until the runny eggs get a solid consistency. Place the pan in the oven so that it creates a crispy top layer with its top heat. The fruit here is a handful of blueberries.
• Tuna steak with vegetables
  A grilled tuna steak is served with three boiled early potatoes in their skins and steamed carrots, broccoli, green beans and baby corn. You can have a bowl of fruit salad and a low-fat fruit or soy yogurt to go with it.
• Chicken with Mediterranean vegetables
  Chop a red bell bell pepper, half an eggplant, a zucchini, and a small red onion in
  bite-sized pieces and fry everything with a handful of cherry tomatoes, fresh rosemary sprigs
  and 1 tablespoon olive oil. Serve with a roasted chicken breast fillet. For fruit you can choose a
  Select bulb.
• Smoked mackerel salad
  A ready smoked mackerel fillet with salad
• Twisted Chicken Fajitas
  Make the fajitas with 1 tablespoon sunflower oil, one red as well as one green bell bell pepper, one small red onion, one chicken breast (skinless) and one fajita seasoning. Serve this wrapped in large iceberg lettuce leaves. Top the dish with a diced half small avocado.

Snacks - Choose one or two of them every day

• Avocado dip with dried fruits and nuts and celery stalks
  Mash a small avocado with garlic, lemon juice and Tabasco. Serve with 2 tablespoons of raisins, five Brazil nuts and celery stalks.
• Fruit salad and yogurt
  A bowl of fruit salad with a low-fat Greek yogurt (or soy yogurt), plus 2 tsp. chopped mixed nuts
• Almonds
  30g unsalted almonds
• Mixed fruit medley
  Half a pack of blueberries, an apple, a satsuma, a pear and a handful of grapes
• Frozen grapes
  Three large handfuls of frozen grapes; plus a small amount of low-fat fruit or soy yogurt
• Seeds
  2 tablespoons unsalted pumpkin seeds
• Smoked salmon salad
• Salad
  A large mixed salad is garnished with four slices of smoked salmon. With it you can eat a kiwi.
• Low fat curd cheese with protein powder ➜ All in One Shape Shake

This is what the first 3 days could look like. In this example, even without sugar.

• Day 1
  • Breakfast: 3 scrambled eggs
  • Morning snack: nuts
  • Lunch: Poached chicken breast with mixed salad and half an avocado
  • Afternoon snack: sliced peppers with two tablespoons of spinach hummus
  • Dinner: Edamame, salmon with fried broccoli and mushrooms.
• Day 2
  • Breakfast: Three scrambled eggs with steamed spinach
  • Morning snack: nuts
  • Lunch: Tuna Nice Salad
  • Afternoon snack: sliced peppers with hummus
  • Dinner: pork tenderloin, steamed Brussels sprouts, mushrooms with salad and avocado
• Day 3
  • Breakfast: Three omelets with shrimp, steamed spinach and tarragon
  • Morning snack: nuts
  • Lunch: Turkey burger with sliced tomatoes, salad, fried mushrooms as well as cabbage chips.
  • Afternoon snack: Sliced pepper with hummus
  • Dinner: Baked cod with mustard cabbage and mixed salad

The following drinks are allowed during the three days

• One cup of unsweetened black coffee per day
• Unsweetened green and/or herbal tea in unlimited quantity
• Two to three liters of water per day (30 ml per kg body weight)

Since each person is different and has different needs/goals, it is recommended to have an individualized nutrition plan. FitnFemale has different plans and packages for different needs. The top sellers in this area are briefly explained below.

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