Full body workout: 4x10
BB RB squats
BB shoulder press
BB reverse curtsey lunges
Push ups ssw/ DB tricep OH extensions
Leg extensions
Lat pull downs
Med ball hamstring curls

Breakfast: PB&J Protein smoothie
Macros: 521kcals 67C 19F 31P
200g banana
100g tofu
100g unsweetened soy yogurt
10g powdered peanut butter
Butter biscuit flavour drop
Toppings:
5g soy Crispies
40g sugar free raspberry jam
15g peanut butter

Snack: Single serve chocolate crispy cupcake
Macros: 240kcals 18C 11F 17P
20g soy Crispies
10g powdered peanut butter
5g coconut oil
15g dark chocolate chips

Lunch: BBQ tempeh on about toast with a salad and chilli roasted cauliflower
Macros: 415kcals 38C 16F 28P
2 pieces of bread
80g tempeh
Bbq skinnyfoodco sauce
45g avocado
300g cauliflower mixed with sriracha skinnyfoodco chilli sauce
Lettuce
Alfalfa sprouts
Pickled red cabbage
Cucumber

Dessert: Blueberry jam yogurt pot
Macros: 178kcals 21C 5F 9P
125g unsweetened soy yogurt, sweetened with a strawberry flavour drop
20g spelt flakes
80g frozen blueberries
5g chia seeds

Dinner: spaghetti Bolognese
Macros: 285kcals 16C 4F 37P
50g dry soya bean pasta
80g frozen soy mince
100g passata
80g green beans
Kale

Dessert: Peanut butter rice cake with chocolate chips
Macros: 98kcals 13C 3F 5P
10g powdered peanut butter
1 rice cake
5g dark chocolate chips


Thankyou for watching!

Leila xoxoxo

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