Fat Loss & Definition — Day 1

• BreakfastOmelette from two whole eggs and two egg whites with spinach and rye bread (2 eggs, 2 egg whites, 60g spinach, 45g bread)
• Pre-workoutOatmeal cooked in water with banana and a spoon

Fat Loss & Definition — Day 2

• BreakfastScrambled eggs from three eggs with avocado and toast (3 eggs, 40g avocado, 40g rye bread)

Fat Loss & Definition — Day 3

• Pre-workoutRice porridge on water with half a

Fat Loss & Definition — Day 4

• BreakfastTwo boiled eggs, whole‑grain bread with soft cheese and fresh tomato (2 eggs, 25 g bread, 30 g cheese, 1 tomato)
• LunchContainer with stewed turkey and basmati rice (160 g turkey, 55 g dry rice, fresh pepper)
• SnackSugar‑free protein bar and an apple (1 bar 40 g, 1 apple)
• DinnerSalad with canned white beans, tuna and greens with lemon juice (100 g beans, 120 g tuna, dill)

Fat Loss & Definition — Day 5

• BreakfastLavash roll with boiled fillet, egg and lettuce leaves (45 g lavash, 100 g fillet, 1 egg, cucumber)
• Pre‑workout: Smoothie with banana, kefir and oat flakes in a shaker (1 banana, 200 ml kefir, 30 g flakes)
• Post‑workout: Baked beef with boiled buckwheat from a container (140 g beef, 55 g buckwheat, pickled cucumber)
• Dinner5% fermented cheese with Greek yogurt and sliced cucumber and dill (170 g cheese, 40 g yogurt, herbs)

Fat Loss & Definition — Day 6

• BreakfastMicrowave oatmeal with apple and cinnamon (55 g oats, 1 apple, water)
• LunchSteamed chicken cutlets with boiled potatoes from a lunchbox (160 g cutlets, 180 g potatoes, salad)
• SnackGreek yogurt with a handful of blueberries and almonds (150 g yogurt, 50 g blueberries, 15 g almonds)
• DinnerBaked hake with ready‑made steamed vegetable mix (190 g hake, 180 g vegetables)

Fat Loss & Definition — Day 7

• BreakfastRye bread sandwich with baked turkey fillet and fresh cucumber (50g bread, 90g turkey, lettuce)
• Pre-workoutTwo rice crackers with banana and a pinch of salt (20g crackers, 1 banana)
• Post-workoutLunchbox with baked chicken fillet, whole grain pasta and tomatoes (160g fillet, 55g pasta, 100g tomatoes)
• DinnerSquid meat boiled with Beijing cabbage and lemon juice (180g squid, 150g cabbage, 1 tsp oil)

Fat Loss & Definition — Day 8

• Breakfast5% cultured cheese with thawed frozen berries and a spoon of sunflower seeds (170g cheese, 60g berries, 10g seeds)
• LunchBaked salmon with boiled rice in a lunchbox (130g salmon, 50g rice, fresh cucumber)
• SnackGreen apple and boiled chicken egg (1 apple, 1 egg)
• DinnerQuick omelette with two eggs with green peas and dill (2 eggs, 60g peas, herbs)

Fat Loss & Definition — Day 9

• BreakfastLavash roll with cultured cheese, herbs and tomato (40g lavash, 120g 5% cheese, 1 tomato)
• LunchBaked chicken fillet with boiled buckwheat and fresh salad from a container (160g fillet, 55g buckwheat, 120g vegetables)
• SnackGlass of 2.5% kefir and 15g walnuts (220ml kefir, 15g nuts)
• DinnerCanned tuna with boiled asparagus beans and lemon (140g tuna, 180g beans)