NUTRITION
RECOMMENDATIONS
For the Inhomepower
course by Zubalenok
1. Introduction
THIS GUIDE PROVIDES NUTRITION RECOMMENDATIONS
TO HELP WOMEN EFFECTIVELY INCREASE MUSCLE MASS,
ESPECIALLY IN THE GLUTEAL AREA, USING BOTH PLANT-
BASED AND MEAT SOURCES OF PROTEIN. THE MAIN
PURPOSE OF THIS DOCUMENT IS TO DEMONSTRATE THAT
PROPER NUTRITION CAN BE SIMPLE, ACCESSIBLE, AND
DOES NOT REQUIRE EXHAUSTING SACRIFICES.
2. Nutrition Principles
PROTEINS: ESSENTIAL FOR GROWTH AND RECOVERY
OF MUSCLES. A HIGH PROTEIN INTAKE CAN
ACCELERATE MUSCLE GROWTH; HOWEVER, IT IS
IMPORTANT TO KNOW YOUR BODY AND ADAPT YOUR
DIET TO YOUR PERSONAL NEEDS AND RESPONSES.
CARBOHYDRATES AND FATS: PROVIDE THE
NECESSARY ENERGY AND SUPPORT OVERALL HEALTH
AND HORMONAL BALANCE.
3. Basic Recipes
SIMPLE AND EVERYDAY RECIPES ARE PRESENTED TO
INTRODUCE THE MAIN IDEAS OF HEALTHY EATING.
DETAILED RECIPES WITH FULL CALCULATIONS OF
PROTEINS, FATS, CARBOHYDRATES, AND CALORIES CAN
BE FOUND IN THE FOLLOWING PAGES OF THIS FILE.
4. How to Calculate Your
Calorie and Protein Needs
USE RELIABLE ONLINE CALCULATORS TO ACCURATELY
DETERMINE YOUR DAILY CALORIE AND PROTEIN NEEDS,
TAKING INTO ACCOUNT INDIVIDUAL FACTORS SUCH AS
WEIGHT, AGE, AND ACTIVITY LEVEL.
5. Harmonious Nutrition
NUTRITION SHOULD BE HARMONIOUS AND NOT CAUSE
STRESS OR STRAIN. THIS GUIDE IS ADVISORY AND
EMPHASIZES THAT HEALTHY EATING SHOULD BE
INTUITIVE, ENJOYABLE, AND SUPPORTIVE OF YOUR
LIFESTYLE, NOT RESTRICTIVE.
6. Tips for Improving Results
MAINTAIN HYDRATION BY DRINKING AT LEAST 2
LITERS OF WATER A DAY.
ENSURE ADEQUATE SLEEP, AT LEAST 7-8 HOURS
DAILY.
8. Conclusion
WE HOPE THIS GUIDE WILL HELP YOU IMPROVE YOUR
NUTRITION AND TRAINING RESULTS. REMEMBER THAT
EVERY BODY IS UNIQUE, AND IT IS IMPORTANT TO
LISTEN TO YOUR OWN NEEDS AND REACTIONS TO
CHANGES IN YOUR DIET.
THIS GUIDE IS CREATED TO SHOW THAT ACHIEVING
PHYSICAL GOALS IS ACCESSIBLE TO EVERYONE WHO
AIMS FOR HEALTHY AND BALANCED NUTRITION WHILE
MAINTAINING THEIR PHYSICAL AND PSYCHOLOGICAL
WELL-BEING.
Recipes
Baked Chicken Breast
INGREDIENTS: CHICKEN BREAST, OLIVE OIL, SALT, PEPPER, HERBS.
PREPARATION: BAKE IN THE OVEN AT 350°F (180°C) FOR 25-30 MINUTES.
NUTRITIONAL INFO PER 100G: PROTEIN: 31 G, FATS: 3.6 G, CARBS: 0 G,
CALORIES: 165 KCAL.
Spinach Omelette
INGREDIENTS: EGGS, FRESH SPINACH, SALT, PEPPER.
PREPARATION: COOK IN A SKILLET UNTIL DONE.
NUTRITIONAL INFO PER 100G: PROTEIN: 11 G, FATS: 8 G, CARBS: 1.5 G,
CALORIES: 118 KCAL.
Banana Protein Smoothie
INGREDIENTS: BANANA, MILK OR WATER, A SCOOP OF PROTEIN POWDER.
PREPARATION: BLEND ALL INGREDIENTS UNTIL SMOOTH.
NUTRITIONAL INFO PER 100G: PROTEIN: 10 G, FATS: 0.5 G, CARBS: 23 G,
CALORIES: 135 KCAL.
Tuna in its Own Juice with Avocado
INGREDIENTS: CANNED TUNA, AVOCADO, LEMON JUICE, SALT.
PREPARATION: MIX TUNA WITH DICED AVOCADO AND DRESS WITH
LEMON JUICE.
NUTRITIONAL INFO PER 100G: PROTEIN: 25 G, FATS: 15 G, CARBS: 1 G,
CALORIES: 225 KCAL.
Greek Yogurt with Nuts and Honey
INGREDIENTS: GREEK YOGURT, NUTS, HONEY.
PREPARATION: MIX YOGURT WITH NUTS AND DRIZZLE WITH HONEY.
NUTRITIONAL INFO PER 100G: PROTEIN: 9 G, FATS: 5 G, CARBS: 14 G,
CALORIES: 130 KCAL.
Turkey Patties
INGREDIENTS: GROUND TURKEY, ONION, GARLIC, SALT, PEPPER.
PREPARATION: FORM PATTIES AND FRY IN A SKILLET.
NUTRITIONAL INFO PER 100G: PROTEIN: 19 G, FATS: 12 G, CARBS: 4 G,
CALORIES: 184 KCAL.
Chicken Breast and Quinoa Salad
INGREDIENTS: BOILED CHICKEN BREAST, QUINOA, CUCUMBERS,
TOMATOES, GREENS, OLIVE OIL.
PREPARATION: MIX ALL INGREDIENTS AND DRESS WITH OLIVE OIL.
NUTRITIONAL INFO PER 100G: PROTEIN: 15 G, FATS: 5 G, CARBS: 12 G,
CALORIES: 157 KCAL.
Lentils with Vegetables
INGREDIENTS: LENTILS, CARROTS, ONION, GARLIC, GREENS, SALT, PEPPER.
PREPARATION: COOK LENTILS WITH CHOPPED VEGETABLES UNTIL DONE.
NUTRITIONAL INFO PER 100G: PROTEIN: 9 G, FATS: 0.3 G, CARBS: 20 G,
CALORIES: 116 KCAL.
Protein Pancake
INGREDIENTS: PROTEIN POWDER, EGG, MILK.
PREPARATION: MIX ALL INGREDIENTS AND COOK LIKE REGULAR
PANCAKES.
NUTRITIONAL INFO PER 100G: PROTEIN: 20 G, FATS: 2 G, CARBS: 5 G,
CALORIES: 120 KCAL.
Tuna and Bean Salad
INGREDIENTS: TUNA, CANNED BEANS, ONION, OLIVE OIL, VINEGAR.
PREPARATION: MIX TUNA WITH BEANS AND DRESS WITH OIL AND
VINEGAR.
NUTRITIONAL INFO PER 100G: PROTEIN: 17 G, FATS: 5 G, CARBS: 12 G,
CALORIES: 150 KCAL.
Turkey and Spinach Meatballs
INGREDIENTS: GROUND TURKEY, CHOPPED SPINACH, EGG, BREADCRUMBS,
GARLIC POWDER, SALT, PEPPER.
PREPARATION: IN A BOWL, COMBINE GROUND TURKEY, SPINACH, EGG,
BREADCRUMBS, GARLIC POWDER, SALT, AND PEPPER. FORM INTO
MEATBALLS AND BAKE IN A PREHEATED OVEN AT 375°F (190°C) FOR 20-25
MINUTES.
NUTRITIONAL INFO PER 100G: PROTEIN: 18 G, FATS: 9 G, CARBS: 5 G,
CALORIES: 165 KCAL.
Grilled Tofu with Vegetable Skewers
INGREDIENTS: FIRM TOFU, BELL PEPPERS, ZUCCHINI, RED ONION, OLIVE
OIL, SOY SAUCE, GARLIC.
PREPARATION: MARINATE TOFU IN A MIXTURE OF SOY SAUCE, OLIVE OIL,
AND MINCED GARLIC FOR 30 MINUTES. THREAD TOFU AND CHOPPED
VEGETABLES ONTO SKEWERS. GRILL OVER MEDIUM HEAT UNTIL
VEGETABLES ARE TENDER AND TOFU IS GOLDEN BROWN.
NUTRITIONAL INFO PER 100G: PROTEIN: 12 G, FATS: 7 G, CARBS: 6 G,
CALORIES: 120 KCAL.
Baked Cod with Lemon and Herbs
INGREDIENTS: COD FILLETS, LEMON SLICES, FRESH HERBS (DILL,
PARSLEY), OLIVE OIL, SALT, PEPPER.
PREPARATION: PLACE COD FILLETS ON A BAKING SHEET, TOP WITH
LEMON SLICES AND HERBS, DRIZZLE WITH OLIVE OIL, SEASON WITH SALT
AND PEPPER. BAKE IN A PREHEATED OVEN AT 400°F (200°C) FOR 12-15
MINUTES.
NUTRITIONAL INFO PER 100G: PROTEIN: 18 G, FATS: 1 G, CARBS: 0 G,
CALORIES: 82 KCAL.
Chickpea and Avocado Salad
INGREDIENTS: CHICKPEAS, AVOCADO, CHERRY TOMATOES, RED ONION,
CILANTRO, LIME JUICE, OLIVE OIL, SALT, PEPPER.
PREPARATION: IN A BOWL, COMBINE CHICKPEAS, DICED AVOCADO,
HALVED CHERRY TOMATOES, CHOPPED RED ONION, AND CILANTRO.
DRESS WITH LIME JUICE, OLIVE OIL, SALT, AND PEPPER.
NUTRITIONAL INFO PER 100G: PROTEIN: 3 G, FATS: 5 G, CARBS: 11 G,
CALORIES: 90 KCAL.
