Fat Loss & Definition — Day 1
- BreakfastOatmeal cooked in water with apple and walnuts (50g flakes, 1 medium apple, 15g nuts)
- LunchBoiled chicken breast with buckwheat and fresh cucumber (150g breast, 55g dry buckwheat, 1 large cucumber)
- Snack5% cottage cheese with a teaspoon of honey (150g cheese, 10g honey)
- DinnerBaked hake with stewed cabbage and dill (180g fish, 200g cabbage, 1 tsp oil)
Fat Loss & Definition — Day 2
- BreakfastOmelet from two eggs cooked in a dry pan with rye bread and tomato (2 eggs, 40g bread, 1 tomato)
- LunchStewed beef with boiled potatoes and sauerkraut (130g meat, 180g potatoes, 100g cabbage)
- SnackLarge sweet apple and a glass of low-fat kefir (1 apple, 250ml 1% kefir)
- DinnerBoiled chicken breast with a salad of napa cabbage and carrots (160g breast, 180g salad, 5g oil)
Fat Loss & Definition — Day 3
- BreakfastOatmeal cooked in water with banana and cinnamon (50g oats, 1 small banana)
- LunchSteamed pollock with round-grain rice and fresh tomatoes (180g pollock, 50g dry rice, 150g tomatoes)
- Snack5% cottage cheese with fresh berries (150g cheese, 70g berries)
- DinnerOmelet from three egg whites and one whole egg with zucchini (1 egg, 3 whites, 200g zucchini)
Fat Loss & Definition — Day 4
- BreakfastWhole grain bread toasts with boiled eggs and greens (50g bread, 2 boiled eggs, parsley)
- LunchBaked skinless chicken thigh with buckwheat and fresh cucumber (140g thigh, 55g buckwheat, 120g cucumbers)
- SnackFresh pear and 15g raw almonds (1 pear, 15g almonds)
- DinnerBoiled pike-perch with boiled beets dressed with oil (170g fish, 180g beets, 1 tsp oil)
Fat Loss & Definition — Day 5
- BreakfastOatmeal cooked in 1.5% milk with grated apple (50g oats, 100ml milk, 1 apple)
- LunchStewed turkey breast with vegetable mix and durum wheat pasta (150g turkey, 50g pasta, 120g vegetables)
- SnackA glass of thick 1% kefir and 2 oat crackers (250ml kefir, 20g crackers)
- DinnerBaked chicken breast with steamed broccoli (160g breast, 220g broccoli, 5g olive oil)
Fat Loss & Definition — Day 6
- BreakfastHomemade 5% cottage cheese with half a banana and a spoon of 10% sour cream (160g cheese, 60g banana, 20g sour cream)
- LunchHomemade chicken soup with vermicelli and pieces of breast (350ml soup, 120g boiled breast)
- SnackJuicy grapefruit or large orange (200g citrus)
- DinnerBaked cod with stewed vegetables (zucchini, tomato, carrot) (180g cod, 200g vegetables)
Fat Loss & Definition — Day 7
- BreakfastShakshuka with two eggs in tomato sauce with bell pepper (2 eggs, 150g tomatoes, 60g pepper)
- LunchBoiled lean beef with boiled buckwheat and fresh salad (140g beef, 50g buckwheat, 130g vegetables)
- Snack5% cottage cheese with a pinch of cinnamon (140g cheese, cinnamon)
- DinnerGrilled chicken breast without oil with a large portion of fresh cucumber and napa cabbage (160g breast, 200g salad)
Fat Loss & Definition — Day 8
- BreakfastOvernight oats soaked in kefir with half an apple (50g flakes, 180ml kefir, 70g apple)
- LunchBaked chicken breast with boiled buckwheat in a lunchbox (160g breast, 60g dry buckwheat)
- SnackGranola bar and green apple (1 bar 35g, 1 apple)
- DinnerCanned tuna in its own juice with fresh cucumber and lettuce leaves (140g tuna, 150g cucumbers)
Fat Loss & Definition — Day 9
- BreakfastTwo hard-boiled eggs with two whole grain crackers and tomato (2 eggs, 20g crackers, 1 tomato)
- LunchSteamed chicken cutlets with boiled rice in a lunchbox (160g cutlets, 50g dry rice)
- SnackThick Greek yogurt 2% and a handful of prunes (150g yogurt, 25g prunes)
- DinnerBoiled squid with cucumber, dressed with lemon juice (180g squid, 120g cucumber)
Fat Loss & Definition — Day 10
- BreakfastQuick sandwich with rye bread, boiled breast, and lettuce leaves (50g bread, 80g breast, greens)
- LunchA portion of baked turkey with buckwheat porridge from a container (150g turkey, 55g buckwheat, fresh cucumber)
- SnackA glass of sugar-free drinking yogurt and a banana (250ml yogurt, 1 banana)
- Dinner5% cottage cheese with sliced tomato and dill (170g cheese, 1 tomato, greens)
Fat Loss & Definition — Day 11
- BreakfastQuick-cooking oatmeal with a handful of raisins (50g flakes, 20g raisins)
- LunchBoiled breast with potato puree made with water and pickled cucumber (150g breast, 180g puree, 1 cucumber)
- SnackTwo hard-boiled eggs and fresh radish (2 eggs, 100g radish)
- DinnerHake baked in foil with sauerkraut (180g hake, 150g cabbage)
Fat Loss & Definition — Day 12
- BreakfastRoll with thin lavash with boiled egg, cucumber, and lettuce leaves (40g lavash, 2 eggs, 80g cucumber)
- LunchBaked pollock fillet with rice in a lunchbox (180g pollock, 50g dry rice)
- SnackPackaged 5% cottage cheese with apple (150g cheese, 1 apple)
- DinnerSalad with canned tuna, napa cabbage, and cucumber (140g tuna, 180g cabbage, 1 tsp oil)
Fat Loss & Definition — Day 13
- BreakfastOat flakes poured with hot 1.5% milk with apple (50g flakes, 120ml milk, 1 apple)
- LunchStewed beef with boiled pasta from a lunchbox (130g beef, 50g pasta)
- SnackFresh grapefruit and 15g walnuts (1 grapefruit, 15g nuts)
- DinnerBoiled chicken breast with slices of fresh tomatoes and cucumbers (160g breast, 180g vegetables)
Fat Loss & Definition — Day 14
- BreakfastSugar-free syrniki made with rice flour, baked in the oven (160g cheese, 15g flour, 1 egg)
- LunchBuckwheat with stewed chicken breast from a container (55g dry grain, 150g breast, fresh cucumber)
- SnackA glass of 1% kefir with two whole grain crackers (250ml kefir, 20g crackers)
- DinnerPike-perch baked in a sleeve with stewed zucchini (170g fish, 200g zucchini)