Diet and exercise plan suitable for vegetarians.

1. New Year… New You…
New Resolutions…
Let’s Begin!
The No Meat Plan
Cuban Cardio

2. 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.

3. Benefits
This 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.

4. Diet Plan
Breakfast Snack #1 Lunch Snack #2 Dinner
Monday
muesli 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
Tuesday
baked 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
Wednesda
y
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
Thursday
wholemeal 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
Saturday
vegetarian 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
Sunday
grilled 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

5. Training Rules:
• Do 10 to 15 reps & 3 to 4 sets
• Each training session should last 60 to 90
minutes

6. Training Plan - Monday - Upper Body

7. Training Plan - Monday - Upper Body cont.

8. Training Plan - Tuesday - Cardio

9. Training Plan - Wednesday - Lower Body

10. Training Plan - Wednesday - Lower Body cont.

11. Training Plan - Thursday - Cardio
Running
Swimming
Rowing
Cycling

12. Training Plan - Friday - Core

13. Training Plan - Friday - Core cont.

14. Training Plan - Saturday - Full Body Workout

15. Training Plan - Saturday - Full Body Workout
cont.

16. Training Plan - Sunday - Rest Day or Cardio

17. For more information
visit
www.cubancardio.com
lazaro@cubancardio.com