New Year… New You… New Resolutions… Let’s Begin! The No Meat Plan Cuban Cardio
New Year… New You…New Resolutions…
Let’s Begin!The No Meat Plan
Cuban Cardio
Why “no meat”?• The most important thing in this diet plan
is to increase your muscle development and power using vegetables with hight proteins and omegas natural oils to contribute in the best way to achieve results.
• Contrary to popular believe we don’t need to eat meet to build muscle, to develop and increase muscle size. There are many alternatives and ways using vegetables with high proteins.
• Muscles can be developed by using a well balanced diet that fuels energy and increases metabolism.
• This is not a meat free diet plan help to bulk up. It offers suggestions what foods are beneficial for you, such as complex carbohydrates, antioxidants and fibres, while avoiding the real villains as saturated animal fats and cholesterol, which have been linked to heart diseases, diabetes, obesity, and cancer.
BenefitsThis diet plan is based on daily consumption of 2600 calories (average recommended for an adult man):• 1430-1950 free carbohydrates• 250-390 free proteins• 390-780 from essential acid fat
In this diet plan meals recommended are rich in complex carbs such wholemeal bread, brown pasta brown rice to provide slow release energy and fibre to help protect heart and bowel health. It also contains disease busting antioxidants as vitamin A -C -E, and provides a good support of essential acids fats including omega 3,6,9 thought nuts, seeds, beens, avocados, vegetables and oils. All which help to maintain and improve health and fitness, and especially improve the health and strength of the heart.
Diet PlanBreakfast Snack #1 Lunch Snack
#2 Dinner
Mondaymuesli made with soya
milk add nuts and fruits, 1 tbsp ground flaxseeds
fruit smoothie
wholemeal marmite sandwich reduce fat
hummus and row vegetables sticks celery
carrots
home made pizza ready mede base topped with tomatoes and thinly sliced onion courgette mushroom mix herbs, sprinkled with nutritional yeast flakes mix bean salad with omega 3,6,9 udo oil and 1-2 tbsp vinaigrette or apple
cider vinaigrette
protein bar fresh fruit protein bar
fresh cereal
burritos onion red pepper and courgette with canned-chilli mix bean wrapped in a tortilla with avocados, baby spinach, lettuce, and orange
salad sprinkle with mixed toasted mix seeds, and udo oil, optional add plamil
mayonnaise
Tuesdaybaked beans on
wholemeal toast, spread with peanut butter,
mango lassi
low fat mix oat flapjack and fresh fruit
wholemeal pasta salad mix with two veggie frankfurters
chopped into chunks sweetcorn cucumber, red onion and
cherry tomatoes
mixed nuts seeds and dried fruits almonds hazelnuts, walnuts,
cashews, sunflowers, pumpkin seeds, raisins
and apricots
wholemeal pasta bake, broccoli, leek, green beans, onions and mushrooms, barlotti beans, steamed and baked
with pasta in tomato sauce and tapped with nutritional yeast flakes
Wednesday
porridge made with soya milk, add cashew nuts and raisins plus 1 tbsp ground flaxseeds; toast with peanut butter and
yeast extract
oatcakes with vegetarian pate and cherry tomatoes,
and fresh fruit
wholemeal pitta bread stuffed with hummus, cubed smoked tofu, lettuce, cherry tomatoes
and cucumber with omega 3,6,9 Udo-oil and vinaigrette
mixed dried fruits: apricots, dates, figs,
raising or fresh mixed fruits
wholemeal spaghetti bolognese with frozen veggie mince, onion, garlic, celery, red
pepper, button mushroom, half a can of tomatoes, basil and oregano, and a green
salad with mixed seeds (sunflower and pumpkin seeds) and Udo-oil with omega 3
+ vinaigrette
Thursdaywholemeal cereal with
almond milk; add blueberries and tbsp ground flaxseeds, cashew nuts and banana
wholegrain crackers with hummus or tahini sesame seed
spread, and raw vegetables (celery sticks, carrots) and fresh
mixed fruits
backed sweet potatoes with mixed beans with salad:
watercress, chopped brazil, nuts and mayonnaise
fresh fruits flapjack
vegetarian sausage, few chunks of veggie sausage fried with onions and mixed herbs, tinned tomatoes, baked beans, with mashed potatoes or sweet potatoes with peas and
green beans
Friday scrambled egg with tofu and grilled tomatoes on
wholemeal toast, fruit juice
mixed nuts and seeds and mixed fresh fruits
wholemeal pitta bread stuffed with falafel, tomatoes, cucumber and
olive; drizzled with tzatziki dressing, coconut yogurt, mint and crushed
garlic
flapjack
chickpea curry with carrots, onions, tomatoes, courgette and red peeper
steamed with chickpea added to rich tomato sauce with mixed onions, garlic, root ginger and curry paste; brown rice and lime with raita dip soya yogurt, diced cucumber
and mint
Saturdayvegetarian sausage sandwich made with wholemeal bread
and mixed fresh fruit smoothie
mixed fruits and 1tbsp flaxseeds
avocado and sliced smoked tofu on baby spinach with toasted
pine-nuts, and yogurt with coconut, papaya and mango
mixed fresh fruits
stir fry smoked tofu, ginger, garlic, red onion, pak choi, green beans,
baby sweetcorn, beans and cashews nuts with wholemeal
noodles topped in peanut sauce
Sundaygrilled vegetarian sausages, tomatoes, fried mushrooms, baked beans and wholemeal
toast, fresh juice
fresh mixed fruit smoothie and 1tbsp flaxseeds
home made soup: beetroot, butternut squash, onion, carrots and red lentil with wholemeal rolls filled with salad leaves and 3 vinaigrette and 1-2 tbsp
udo oil
sunflower and pumpkin seeds lightly roasted in
pan with a drizzle of soya sauce and fresh fruit
roasted moroccan vegetables, red onion, courgette, carrot, red pepper and chickpea with couscous and harissa sauce; served
with baby spinach, dates and orange sprinkled with roasted almonds
Training Rules:
• Do 10 to 15 reps & 3 to 4 sets• Each training session should last 60 to
90 minutes
Training Plan - Monday - Upper Body
Training Plan - Monday - Upper Body cont.
Training Plan - Tuesday - Cardio
Training Plan - Wednesday - Lower Body
Training Plan - Wednesday - Lower Body cont.
Training Plan - Thursday - Cardio
Running
Swimming
Rowing
Cycling
Training Plan - Friday - Core
Training Plan - Friday - Core cont.
Training Plan - Saturday - Full Body Workout
Training Plan - Saturday - Full Body Workout cont.
Training Plan - Sunday - Rest Day or Cardio
For more information visit
www.cubancardio.com