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

lazaro@cubancardio.com