Fat Loss & Definition — Day 1

• BreakfastOmelet with four egg whites and one whole egg with oatmeal and berries (1 egg, 4 whites, 60g oatmeal, 60g berries)
• Pre-workoutBoiled white rice with chicken fillet and spinach (60g dry rice, 180g fillet, greens)
• Post-workoutWhey isolate shake with banana and water (35g isolate, 1 banana 110g)
• DinnerBaked cod fillet with boiled quinoa and stewed broccoli (220g cod, 45g quinoa, 180g broccoli)

Fat Loss & Definition — Day 2

• BreakfastScrambled eggs with three eggs and three whites with avocado and cherry tomatoes (3 eggs, 3 whites, 40g avocado, 80g cherry tomatoes)
• LunchLean beef steak grilled with a large arugula salad and snap beans (200g beef, 180g beans, 5g oil)
• SnackLow‑fat fermented dairy cheese with a serving of protein isolate (180g 5% cheese, 25g isolate)
• DinnerBaked salmon fillet with steamed cauliflower and lemon (180g salmon, 220g cauliflower)

Fat Loss & Definition — Day 3

• BreakfastOatmeal cooked in water with whey protein and apple (60g oatmeal, 30g protein, 1 apple)
• Pre-workoutBuckwheat porridge with boiled turkey fillet (

Fat Loss & Definition — Day 4

• BreakfastOat pancakes with protein and blueberries (55g oats, 1 egg, 3 egg whites, 25g protein, 50g blueberries)
• Pre-workoutHard‑grain pasta with chicken breast 2 hours before gym (60g pasta, 170g breast)
• Post-workoutWhey protein isolate with ripe banana (35g isolate, 1 banana)

Fat Loss & Definition — Day 5

• BreakfastFour boiled eggs (two whole, two whites) with avocado and tomato (2 eggs, 2 whites, 40g avocado, 1 tomato)
• LunchLunchbox with baked beef and sauerkraut (200g beef, 180g cabbage)
• SnackPack of 5% cottage cheese with protein (180g cheese, 20g protein)
• DinnerCanned tuna with sliced fresh cucumbers and dill (160g tuna, 150g cucumbers)

Fat Loss & Definition — Day 6

• BreakfastQuick oatmeal with protein and apple from microwave (60g flakes, 30g protein, 1 apple)
• Pre-workoutContainer with boiled buckwheat and turkey (60g buckwheat, 180g turkey)
• Post-workoutProtein shake with ripe banana (35g protein, 1 banana)
• DinnerBaked hake with lettuce leaves and cucumber from lunchbox (220g hake, 150g vegetables)

Fat Loss & Definition — Day 7

• Breakfast5% cottage cheese with two boiled eggs and dill (170g cheese, 2 eggs)
• LunchLunchbox with baked chicken fillet and steamed broccoli (

Fat Loss & Definition — Day 8

• BreakfastLavash with baked chicken fillet, egg white and tomato (40g lavash, 130g fillet, 2 whites, tomato)
• Pre-workoutLunchbox with durum pasta and turkey (60g pasta, 180g turkey)
• Post-workoutIsolate shake and two rice crackers (35g protein, 20g crackers)
• DinnerBaked cod fillet with sliced fresh cucumbers (220g cod, 150g cucumbers)

Fat Loss & Definition — Day 9

• BreakfastThree boiled hard eggs with two crackers and cucumber (3 eggs, 20g crackers, 1 cucumber)
• LunchContainer with stewed beef and stewed zucchini (190g beef, 200g zucchini)
• SnackFermented milk cheese 5% in pack with 15g almonds (180g cheese, 15g nuts)
• DinnerCan of tuna in its own juice with boiled egg white and lettuce leaves (160g tuna, 2 whites, 120g greens)

Fat Loss & Definition — Day 10

• Breakfast