old routine added things – hatha yoga – park running in morning – hiit session in the park
I understand the need for simplicity and efficiency in your diet. Let's create a plan that is quick to prepare, nutritious, and complements your protein-based meals:
Simplified Diet Plan:
Morning:
6:30 AM – Wake Up – Hydration: Start your day with a glass of warm water with a squeeze of lemon.
7:00 AM – Breakfast – protein flatbread: 12 – 24 grams with onions and salt. – Greek Yogurt: A serving of plain Greek yogurt with a handful of berries (blueberries, strawberries, or any available).
Mid-Morning:
10:00 AM – Snack – Nuts: A handful of almonds or walnuts. – Fruit: One apple or a handful of strawberries.
Lunch:
1:00 PM – Lunch – protein flatbread: 12 – 24 grams with onions and salt. – Mixed Salad: Spinach, bell peppers, cucumber, and a light olive oil dressing.
Afternoon:
4:00 PM – Snack – Greek Yogurt: A serving of plain Greek yogurt with a drizzle of honey. – Carrot Sticks: With a small portion of hummus.
Evening:
7:00 PM – Dinner – protein flatbread: 12 – 24 grams with onions and salt – Steamed Vegetables: Broccoli, spinach, or any dark leafy greens available.
9:00 PM – Evening Snack – Bone Broth: A cup of homemade bone broth (can be made in bulk and stored). – Mixed Nuts: A small handful of mixed nuts.
Throughout the Day:
- Hydration: Drink plenty of water throughout the day.
- Herbal Tea: Green tea or chamomile tea in the evening.
This plan focuses on nutrient-dense foods that require minimal preparation. If you have any specific dietary concerns or health conditions, it's always best to consult with a healthcare professional or a nutritionist to tailor the plan to your specific needs and conditions.