Fat Loss & Definition — Day 1
- BreakfastOatmeal cooked in water with protein isolate and berries (65g oats, 30g isolate, 70g blueberries)
- Pre-workoutJasmine rice with boiled chicken breast and pinch of salt (60g dry rice, 130g
Fat Loss & Definition — Day 2
- BreakfastOatmeal with banana and whey protein (65g oats, 80g banana, 30g protein)
Fat Loss & Definition — Day 3
- Pre-workoutBoiled hard‑grain pasta with turkey fillet (60g pasta, 130g turkey, basil)
Fat Loss & Definition — Day 4
- Post-workoutWhite rice with chicken fillet and boiled green beans (65g rice, 160g fillet, 100g beans)
Fat Loss & Definition — Day 5
- DinnerBaked hake with salad of napa cabbage, dill and cucumber (200g hake, 160g salad, lemon)
Fat Loss & Definition — Day 6
- BreakfastScrambled eggs from three eggs on the grill with a slice of avocado and tomatoes (3 eggs, 50g avocado, 100g tomatoes)
Fat Loss & Definition — Day 7
- LunchBaked beef tenderloin with stewed spinach and zucchini (160g meat, 200g zucchini and spinach, 7g oil)
Fat Loss & Definition — Day 8
- SnackGrainy cheese 5% with a pinch of chia seeds (170g cheese, 10g chia)
Fat Loss & Definition — Day 9
- DinnerBaked salmon fillet with broccoli and lemon juice (150g salmon, 220g broccoli)
Fat Loss & Definition — Day 10
- BreakfastOat pancakes with protein and fresh berries (50g oats, 1 egg, 25g protein, 80g berries)
Fat Loss & Definition — Day 11
- LunchBaked chicken fillet with roasted potatoes and fresh cucumbers (160g fillet, 220g potatoes, 120g cucumbers)
Fat Loss & Definition — Day 12
- SnackFresh grapefruit and 20g almonds (1 grapefruit, 20g almonds)
Fat Loss & Definition — Day 13
- DinnerBoiled shrimp with green salad and lemon‑olive dressing (190g shrimp, 150g salad, 5g oil)
Fat Loss & Definition — Day 14
- BreakfastOat shake with protein and banana on the go (60g oats, 30g protein, 1 banana, water)
Fat Loss & Definition — Day 15
- Pre-workoutLunchbox with white rice and boiled turkey fillet (60g dry rice, 140g turkey)
Fat Loss & Definition — Day 16
- Post-workoutProtein shake with water and 2 rice crackers (35g protein, 20g crackers)
Fat Loss & Definition — Day 17
- DinnerCanned tuna in its own juice with boiled buckwheat and cucumber (140g tuna, 50g buckwheat, herbs)
Fat Loss & Definition — Day 18
- BreakfastThree boiled eggs with sliced avocado and fresh tomato (3 eggs, 50g avocado, 1 tomato)
- LunchLunchbox with baked beef and stewed cabbage (160g beef, 200g cabbage)
- SnackPack of 5% fermented cheese with 15g almonds (160g cheese, 15g nuts)
- DinnerSalad with canned tuna, egg white and fresh cucumber (140g tuna, 2 boiled whites, 150g cucumber)
Fat Loss & Definition — Day 19
- BreakfastQuick oatmeal with protein and half a banana (60g flakes, 30g protein, 60g banana)
- Pre-workoutContainer with boiled buckwheat and chicken fillet (60g dry buckwheat, 140g fillet)
- Post-workoutProtein isolate with rice crackers and honey (35g protein, 25g crackers, 10g honey)
- DinnerBaked in a sleeve hake with salad of napa cabbage (190g hake, 160g cabbage, lemon)
Fat Loss & Definition — Day 20
- BreakfastOvernight oats with protein and apple in a jar (60g flakes, 30g protein, 1 apple)
- Pre-workoutLunchbox with hard wheat pasta and chicken fillet (60g pasta, 140g fillet)
- Post-workoutWhey protein in a shaker with ripe banana (35g protein, 1 banana)
- DinnerBaked turkey fillet with cucumber and fresh tomato (170g turkey, 160g vegetables)
Fat Loss & Definition — Day 21
- BreakfastThree poached eggs with mozzarella cheese and fresh cucumber (3 eggs, 35g mozzarella, 1 cucumber)
- LunchBaked cod fillet with sauerkraut from lunchbox (190g cod, 160g cabbage)
- SnackFermented milk cheese 5% with a pinch of walnuts (160g cheese, 15g nuts)
- DinnerSalad with chicken fillet, cucumbers, celery and olive oil (170g fillet, 150g vegetables, 7g