THE YARD GYM
6 WEEK CHALLENGE
EXAMPLE MEALS:
PROTEIN
CARB
FAT
NUTRITION GUIDE (APPROX)
200g steak grilled (sirloin)
2 cups roast veggies
2x spray olive oil (1x serve for steak, 1 for veg)
Calories 663 Protein 54g Carbs 33g Fat 35g Calories 528 Protein 33g Carbs 27g Fat 32g Calories 465 Protein 38g Carbs 40g Fat 17g Calories 261 Protein 14g Carbs 13g Fat 17g Calories 512 Protein 24g Carbs 41g Fat 28g
120g salmon
1 cup green beans steamed 1 cucumber 1 tomato
30g feta 1 tbsp tahini Spray olive oil for cooking the salmon
100g chicken breast grilled (flavour added – salt, pepper, oregano, garlic)
1 medium sweet potato baked 1 cup steamed broccoli
1 tbsp olive oil
2x eggs poached
1 cup mushrooms 1 cup wilted spinach
¼ Avocado
100g tofu
½ cup cooked quinoa 1 cup leafy greens 1 cup grilled zucchini 1 cup steamed broccoli
1 tbsp olive oil 15g toasted almonds crushed
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