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The food we eat is the basis of everything happening in our body. Thereby, to help develop our body, we must first know how to nourish it appropriately.To help you with that, we at Urban Fit consulted some of the best nutritionists out there, and summed up a whole dieting program, taking into account your preferences and orientation. Whether you are looking forward to gaining mass and bulking or shedding down some kilos and cut, we got you covered. Ready to change your results? Let us get started!

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Bulk (Gain Mass)

  • Breakfast: 6 egg omelette with spinach (approx. 564 kcal)

  • Lunch: Double chicken breast, broccoli and rice (approx.700 kcal)

  • Dinner: Tuna steak with olive oil, two sweet potatoes and quinoa (approx. 800 kcal)

  • Snack: strawberry-banana protein shake/chocolate-banana protein shake

  • Breakfast: Large portion of granola, whole milk and sliced banana (approx.750 kcal)

  • Lunch: Salmon, sweet potatoes and sesame seeds (approx. 700 kcal)

  • Dinner: Sirloin steak, white rice and fried egg (approx. 950 kcal)

  • Snack: Small portion of chicken breast, tomatoes, celery and brown rice (approx.450 kcal)

  • Breakfast: 1 or 2 bagels with peanut butter (approx. 380/760 kcal)

  • Lunch: Chicken breast, salsa, brown rice and peppers (approx.720 kcal)

  • Dinner: Burger with lean beef, fries, white bread roll, cup of green beans (approx. 1450 kcal)

  • Snack: Beef Jerky (approx. 410 kcal)

  • Breakfast: 2 Poached eggs, salmon and avocado (approx. 550 kcal)

  • Lunch: Vegetarian bean chili burritos (approx. 900 kcal)

  • Dinner: Tuna, pasta and Bolognese sauce (approx. 600 kcal)

  • Snack: Cup of mixed nuts (approx. 640 kcal)

  • Breakfast: 6 egg omelette with spinach (approx. 564 kcal)

  • Lunch: Tinned tuna, quinoa, avocado and broccoli (approx. 500 kcal)

  • Dinner: Chili con carne with rolls of bread (approx. 700 kcal)

  • Snack: Mass gainer shake (approx. 600 kcal)

Cut (Shred Down)

  • Breakfast: steel-cut oats with apples, peanut butter, and cinnamon

  • Lunch: a salad with greens, hard-boiled eggs, avocado, tomatoes, and balsamic vinaigrette

  • Dinner: black-bean soup with a dollop of Greek yogurt, whole-grain bread, and a side salad

  • Snack: Apple with peanut butter (approx. 200 kcal)

  • Breakfast: scrambled eggs with broccoli and cheddar, plus a side of berries

  • Lunch: a burrito bowl with brown rice, pinto beans, tomato, onion, and avocado

  • Dinner: zucchini noodles with marinara, sunflower seeds, and white beans

  • Snack: string cheese or an orange

  • Breakfast: plain Greek yogurt with pineapple, shredded coconut, and walnuts

  • Lunch: lentil soup, chopped bell peppers, and guacamole

  • Dinner: eggplant Parmesan served over whole-grain pasta and green beans

  • Snack: a whole-grain granola bar or berries

  • Breakfast: a smoothie bowl made from unsweetened almond milk, spinach, hemp seeds, frozen berries, and a banana

  • Lunch: an egg salad on whole-grain bread with strawberries, carrots, and hummus

  • Dinner: stir-fry with tofu, carrots, broccoli, brown rice, soy sauce, and honey

  • Snack: dried mango and pistachios

  • Breakfast: two eggs and one slice of whole-grain toast with avocado, plus a side of grapes

  • Lunch: a salad with kale, pecans, dried cranberries, goat cheese, and edamame

  • Dinner: homemade chickpea patties alongside sautéed mushrooms and a baked sweet potato

  • Snack: plain Greek yogurt with cherries