PREHRANA CHALLENGE - LAN · Gradual Community

Apr 9 (edited) • #🍽️-meal-prep-nutrition

PREHRANA CHALLENGE - LAN

Četrtek, 9.4.2026, training day - 3382cals-240P-455C-62F

Post workout meal (meal 5)

95g choco bals

45g whey protein - chocolate
2x pomaranča
25g rozine
Predzadnji obrok v dnevu - post workout meal

Estetsko in po okusu najljubši meal. Hitri ogljikovi hidrati, ki se hitro prebavijo in mi dajo energijo za ostale obveznosti v dnevu.

Hrana = gorivo

Meal 6 - last one

50g pasta
125g lean beef
0.5g olivno olje
150g paradižnik
+ zero calories ketchup
Zadnji obrok dneva. Pri večini obrokov dodam zraven zero ketchup - zaradi tega da je obrok bolj okusen.

Last meal = best meal

Petek, 10.4.2026, training day - 3382cals-240P-455C-62F

Meal 1 - breakfast

1x egg
125g lean beef
15g peanut butter
15g jam
75g bread
100g pickles
+ zero calorie ketchup

Prvi obrok dneva - makro in mikro nutrienti dobro pokriti. Dober meal za začetek produktivnega dneva.

Good breakfast = fuel for progress

Meal 2 - malica

65g cream of rice
100g frozen berries
15g dark chocolate
40g just whey pistachio and white chocolate

Še moj drugi sladki obrok na meal planu. Jem zato, da dobim energijo. Takšne meale imam najraje okusni, hitro prebavljivi in hitro pripravljeni.

Simplicity > complexity

Meal 3 - kosilo

65g jasmine rice
125g chicken breast
100g pickles
+ zero calorie ketchup

Najenostavnejši meal v dnevu, brez kompliciranja but still good. Fit macros and that’s it.

Chicken + rice = old but gold

Meal 4 - pre workout meal - legs

90g jasmine rice
125g chicken breast
1x corn cake
15g honey
100g tomato
1g salt

Biggest meal on my plan. Najpomembnejši meal v dnevu. Slab pre workout meal = slab trening. Pomembno je tudi kdaj ga poješ, jaz ga cca 1,5h pred treningom.

Meal 5 - post workout meal

95g choco bals

45g whey protein - chocolate
75g frozen berries
25g rozine
15g honey

Again my favourite meal. Po težkem treningu nog sem najbolj vesel sladkega obroka. Enostaven, hiter za pripravo - brez kompliciranja.

Hope that all goes quads and hams

Meal 6 - last meal

50g pasta
125g lean beef
0.5g olivno olje
100g paradižnik
+ zero calories ketchup

Dinner as it should be. Dodal sem zero ketchup, zaradi boljšega okusa - vsak obrok si moraš narediti okusen, that’s the key.

Every day the same, but i love it.

Sobota, 11.4.2026, training day - 3382cals-240P-455C-62F

Meal 1 - zajterk

1x egg
125g lean beef
15g peanut butter
15g jam
75g bread
100g tomato
+ zero calorie ketchup

Zajterk dober kot vedno, poln zdravih maščob in sladkorja. Domač jam over everything.

Meal 2

65g cream of rice
100g frozen berries
15g dark chocolate
40g just whey pistachio and white chocolate

Prvi in edini meal, ki sem ga pojedel na smeni. Enostaven za meal prep - top for the work. Just whey pistachio and white chocolate najbolši okus ever.

Meal 3 - pre workout meal

90g jasmine rice
125g chicken breast
1x corn cake
15g honey
100g pickless
1g salt

Danes malo drugače razporejeni meali kot včeraj, ker je danes fitnes session prej. Cilj dneva je vedno fitat macrote. Če imaš strukturiran plan se je veliko lažje organizirati in pripraviti vse kot je treba.

Struktura > improvizacija

Meal 4 - post workout meal

95g choco bals

45g whey protein - chocolate
1x apple
15g honey

Post workout meal - vedno po treningu komaj čakam da ga pojem. Vsi pravijo da sem na dijeti, ampak ne razumejo da to zame ni dijeta - je le moja prehrana na dnevni bazi, meni je hrana ki jo jem okusna. Vsak obrok komaj čakam da ga pojem.

Prilagojen meal plan is the key!

Meal 5

65g jasmine rice
125g chicken breast
100g pickless

Chicken and rice clasic.

Meal 6 - dinner

50g pasta
125g lean beef
0.5g olivno olje
100g paradižnik
10g peanuts
+ zero calories ketchup

Zadnji obrok - vir maščob, proteinov, oh in vlaknin. Hitro prebavljiv love it!

Nedelja, 12.4.2026, rest day -2974cals-248P-310C-80F

Meal 1 - zajterk

45g granola
10g peanut butter
125g blueberries
45g just whey
2x egg whole

Prvi obrok na rest day. Dober obrok, hitro pripravljen, fit macros - keep it simple.

Meal 2

50g cream of rice
10g dark chocolate
100g frozen berries
just whey

Najljubši meal na rest day.

Meal 3 - kosilo

65g jasmine rice
135g chicken breat
5g olive oil
100g pickless
+15g walnuts
+ zero calories ketchup

Simple meal - does the job - the only thing that matters.

Meal 4

60g jasmine rice
135g chicken breat
1x apple

Podoben meal kot prejšnji. Ješ za napredek, ne zato ker si lačen in bi raje kar druga.

Meal 5

50g pasta
50g kremni sir
135g lean beef
5g olive oil
100g pickless

Najljubši slan meal na meal planu. Protein, oh, macros fitted.

Meal 6

60g pasta
135 lean beef
50g kremni sir
100g pickless

Slana obroki na tem meal planu za rest day so si zelo podobni, ampak zakaj bi kompliciral in jede vsak obrok drugače če mi je hrana ki jo jem dobra in okusna. Zakaj bi kompliciral in si meal prepal 2h namesti 40 min

Ponedeljek, 13.4.2026, training day - 3382cals-240P-455C-62F

Meal 1 - breakfast

1x egg
125g lean beef
15g peanut butter
15g jam
75g bread
+ zero calorie ketchup

Energija od glukoze je top. Love it

Good breakfast = fuel for progress

Meal 2 - malica

65g cream of rice
100g frozen berries
15g dark chocolate
40g just whey pistachio and white chocolate

Simple and good.

Meal 3 - kosilo

65g jasmine rice
125g chicken breast
100g pickles
+ zero calorie ketchup

Enostavno, dobro, pokriti makroti.

Meal 4 - pre workout meal - legs

90g jasmine rice
125g chicken breast
1x corn cake
15g honey
100g tomato
20g rozine
1g salt

Best pump on training after this meal.

Meal 5 - post workout meal

95g choco bals

45g whey protein - chocolate
1x apple
15g honey

You must love choco bals.

Meal 6 - last meal

50g pasta
125g lean beef
0.5g olivno olje
100g paradižnik
+ zero calories ketchup

Vsak rest in training day je enako strukturiran. Hrana je osnova in podlaga za grajenje napredka, ko imaš rad kar ješ je to najlažja stvar, ki jo lahko narediš.

Every day the same, but i love it.

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PREHRANA CHALLENGE - LAN