PHOS · 28-Day Challenge

Nutrition Plan

A simple, balanced daily plan you can follow anywhere. All it takes is making the decision and getting started.

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Before photo
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  1. 01 · Morning

    • 1. Yogurt 0% 200g, 1 cup blueberries/berries 200g (Buy from Lidl – Freshona 750g) and 1 tbsp 🥄oats, &
    • 2. 1 cup protein cereal (Weetabix) with soy high-protein milk (Lidl – Vemondo)

  2. 02 · Snack

    • 1 fruit and 2 eggs

  3. 03 · Meal

    • 150g chicken fillet / chicken skewers / fat-free beef fillet / burger patty with lean minced meat / fish fillet / sea bream / sea bass / salmon / shrimp / tuna in water &
    • 1 cup rice / bulgur / potato / sweet potato / quinoa / corn / peas / beans / black-eyed peas / lentils / ½ pita &
    • ½ plate of vegetables (salad / boiled / grilled) &
    • 1 tbsp olive oil / ½ avocado

  4. 04 · Snack

    • 1 fruit & 1 scoop protein

  5. 05 · Dinner

    • 150g chicken fillet / chicken skewers / fat-free beef fillet / burger patty with lean minced meat / fish fillet / sea bream / sea bass / salmon / shrimp / tuna in water &
    • 1 cup rice / bulgur / potato / sweet potato / quinoa / corn / peas / beans / black-eyed peas / lentils / ½ pita &
    • ½ plate of vegetables (salad / boiled / grilled) &
    • 1 tbsp olive oil / ½ avocado

  6. 06 · Snack

    • 200g protein pudding

At least 2.5 litres of water per day (all liquids included).

What counts as 1 fruit

½ grapefruit 170g, ¾ apple 110g, 1 cup pomegranate 110g, 1 small banana 140g, 1 nectarine 140g, 1 kiwi 90g, 1 apple 110g, 1 pear 125g, 1 orange 130g, 1 peach 120g, 2 dried figs 20g, 2 loquats 100g, 2 slices melon 180g, 2 pineapple rings 115g, 2 plums 130g, 3 dried plums 25g, 3 dates 25g, ½ cup pomegranate 75g, 4 medium apricots 140g, 4 dried apricots 80g, 1 slice watermelon 200g, 17 grapes, ½ mango 100g.

How your plate should look

  • 🥗 ½ Vegetables & Fruit (a generous village salad!)
  • 🍗 ¼ Protein (chicken, fish, eggs or lean meat)
  • 🍚 ¼ Carbs (potato, rice, wholegrain pasta)
  • 🥑 + 1 thumb of good fats (a little olive oil or tahini)
  • 💧 Drink water! (frappé and beer do not count as water!)

Starter Bundles

You don't need everything. Pick one bundle based on your goal.

Recommended start

The Essentials

The foundation for everyone

Omega-3 · Vitamin D3/K2 · Magnesium

Everyday health and recovery.

See the supplements

Fat Loss & Energy

Energy & fat burning

LipoSport / Thermo + Cassia · Daily Greens

Metabolism support and energy for training.

See LipoSport

Performance & Strength

Strength & performance

Muscle K · Protein / Amino acids

Strength, endurance and recovery.

See LipoSport

⭐ If you're just starting, take only The Essentials Stack for the first 28 days.

Supplements

Not everyone needs the same supplements. Some below are mainly for people who train hard, others can safely support a balanced daily diet. They complement — never replace — food, sleep and consistent exercise.

Magnesium

Muscle relaxation, sleep, energy 😌 Useful especially when your diet does not cover your needs.

Omega-3

Heart, recovery, balance 🐟 Helps reduce muscle soreness after intense exercise.

Vitamin D3 + K2

Bones, immunity, hormones ☀️ Especially important when sun exposure is limited.

Vitamin C

Immunity, antioxidant protection 🍊 A simple but essential part of the daily diet.

Daily Greens

Boosts your overall nutrition 🥬 An easy way to fill vitamin/mineral gaps.

Collagen

Joints, skin, tendons ✨ One of the most interesting supplements for connective tissue.

5-HTP

Mood, sleep, relaxation 🌙 Related to the body's natural serotonin production.

Ashwagandha

Stress, energy, balance 🌿 An adaptogen traditionally used for strength and recovery.

Protein

The foundation for muscle recovery and growth 💪 Gives muscles the amino acids they need after every workout.

Creatine

Strength, performance, recovery ⚡ One of the best-researched supplements in sport.

Glucosamine, Chondroitin & MSM

Joint and cartilage support 🦵 A supplement (not a treatment) for those who put stress on their joints.

Yohimbine

Fat burning in fasted cardio 🔥 Potent, but with legal restrictions in the EU and important precautions — only under guidance.

⚠️ Important: Supplements do not replace a balanced diet. Choose and use them based on personal needs and, where needed, the guidance of a doctor or qualified health professional.

Ready for the next 28 days?

Start with LipoSport, three formulas in one performance protocol, or do the program with me through personal guidance.

28-Day Challenge with me — €99
  • Delivery to Cyprus & Greece
  • Cash on delivery available
  • 100% botanical extracts

General information only. Consult your doctor or dietitian before changing your diet.