Plan for day #7 (Free day)

Today we will refill our liver and the glycogen stores with healthy carbohydrates and we will limit our fat consumption due to the insulin spikes we might have during the carb up (keep it under 40g of fat).

Breakfast:

-Oat meal pancakes with jam

1st snack (2-3 hours after breakfast):

- 1 cup of lettuce with vinegar or lemon

- 5 olives

Lunch:

- You can eat anything on lunch but preferably the meal should not have too much fat. I usually go for Fud's cheese burger ( do not get too full )

- Option: Fruit juice

2nd snack (2-3 hours after lunch ):

- taboulah or fatoush

Dinner:

- Grilled chicken

- salad

Total = Should not exceed 1500 calories

Try to drink 2 liters of water at least and 9e7a o 3afya :D