Fat Loss & Definition — Day 1

• BreakfastOatmeal on water with plant/whey protein and berries (60g oats, 30g protein, 60g blueberries)
• Pre-workoutJasmine rice with baked tofu and spinach 2 hours before gym (60

Fat Loss & Definition — Day 2

• BreakfastOatmeal with banana, cinnamon and a portion of protein on water (60g oats, 1 banana, 30g protein)
• Pre-workoutHard‑grain pasta with tofu and tomato sauce (60g pasta, 150g tofu, 100g tomatoes)
• Post-workoutWhey

Fat Loss & Definition — Day 3

• BreakfastThree boiled eggs with half an avocado and cucumber in a lunchbox (3 eggs, 50g avocado, 1 cucumber)
• LunchContainer with baked tofu and steamed broccoli (200g tofu, 200g broccoli)
• SnackPack of 5% curd cheese with 15g almonds (180g cheese, 15g nuts)
• DinnerSalad with tofu, two boiled eggs, fresh cucumbers and olive oil (140g tofu, 2 eggs, 120g cucumber, 5g oil)

Fat Loss & Definition — Day 4

• BreakfastQuick oatmeal with protein and apple from microwave (60g flakes, 30g protein, 1 apple)
• Pre-workoutContainer with boiled quinoa and tofu (60g quinoa, 160g tofu)
• Post-workoutProtein shake with ripe banana (35g protein, 1 banana)
• Dinner5% curd cheese with Greek yogurt and flax seeds (180g cheese, 50g yogurt,

Fat Loss & Definition — Day 5

• BreakfastLavash with cottage cheese, two boiled eggs and dill (40g lavash, 120g cheese 5%, 2 eggs)
• Pre-workoutLunchbox with durum wheat pasta and tofu in tomato sauce (60g pasta, 150g tofu)
• Post-workoutProtein shake and 2 rice crackers (35g protein, 20g crackers)
• DinnerBoiled chickpeas with fresh greens mix and lemon (65g chickpeas, 140g greens)

Fat Loss & Definition — Day 6

• BreakfastThree boiled eggs with feta