Fat Loss & Definition — Day 1
- BreakfastOmelet from three whole eggs and two whites with spinach and lightly salted salmon (3 eggs, 2 whites, 50g spinach, 40g salmon)
- Pre-workoutOat flakes cooked in water with berries and boiled egg whites (45g oats, 60g berries, 3 egg whites)
- Post-work
Fat Loss & Definition — Day 2
- BreakfastScrambled eggs from three eggs with avocado and fresh spinach leaves (3 eggs, 40g avocado, 80g spinach)
Fat Loss & Definition — Day 3
- Pre-workoutOatmeal cooked in water with banana and two boiled egg whites (45g oats, 70g banana, 2 whites)
Fat Loss & Definition — Day 4
- Post-workoutGrilled tuna steak with boiled rice and fresh tomatoes (180g tuna, 50g rice, 120g tomatoes)
Fat Loss & Definition — Day 5
- Dinner
Fat Loss & Definition — Day 6
- BreakfastRoll with thin lavash filled with baked turkey fillet and two eggs (40g lavash, 120g turkey, 2 eggs, herbs)
- LunchContainer with stewed beef and basmati rice (170g beef, 50g dry rice, cucumber)
- SnackPack of 5% fermented milk cheese with an apple (180g cheese, 1 apple)
- DinnerBoiled squid with Beijing cabbage and lemon juice (200g squid, 150g cabbage)
Fat Loss & Definition — Day 7
- Breakfast5% fermented milk cheese with Greek yogurt and a handful of berries (180g cheese, 50g yogurt, 40g berries)
- Pre-workoutTwo rice crackers with honey and a serving of protein (20g crackers, 10g honey, 30g protein)
- Post-workoutLunchbox with baked chicken fillet, mashed potatoes and cucumber (200g fillet, 170g mash, 100g cucumber)
- DinnerBaked in foil zander with steamed broccoli (200g zander, 180g broccoli)
Fat Loss & Definition — Day 8
- BreakfastQuick scrambled eggs from three eggs with sliced tomato (3 eggs, 1 tomato)
- LunchContainer with boiled turkey fillet and buckwheat (190g turkey, 50g buckwheat, pepper)
- SnackSugar‑free protein bar and a glass of 1% kefir (1 bar 40g, 200ml kefir)
- DinnerBaked hake with cabbage salad from container (210g hake, 160g cabbage)
Fat Loss & Definition — Day 9
- BreakfastRye bread sandwich with baked fillet and two boiled eggs (40g bread, 100g fillet, 2 eggs)
- Pre-workoutRipe banana and a serving of whey protein in water (1 banana, 30g protein)
- Post-workoutLunchbox with baked chicken fillet, pasta and tomatoes (200g fillet, 50g pasta, 1 tomato)
- DinnerCanned tuna in its own juice with boiled egg and greens (150g tuna, 1 egg, 120g salad)
Fat Loss & Definition — Day 10
- BreakfastFermented milk cheese 5% in a pack with mashed banana (180g cheese, 60g banana)
- LunchBaked beef with boiled rice from lunchbox (170g beef, 50g dry rice)
- SnackTwo boiled hard eggs and fresh cucumber (2 eggs, 1 cucumber)
- DinnerBaked cod fillet with stewed zucchini (200g cod, 180g zucchini)
Fat Loss & Definition — Day 11
- BreakfastOmelet from three eggs with sweet pepper (3 eggs, 80g pepper)