Fat Loss & Definition — Day 1

• BreakfastScrambled eggs from three eggs on butter with fresh cucumber and parsley (3 eggs, 10g butter, 1 large cucumber)
• LunchBaked boneless chicken thigh with stewed cabbage (180g meat, 220g cabbage, 1 tsp oil)
• SnackFermented milk cheese 9% with a handful of walnuts (140g cheese, 15g nuts)
• DinnerBaked hake with salad of napa cabbage dressed with oil (200g hake, 180g salad, 8

Fat Loss & Definition — Day 2

• BreakfastScramble from three eggs with fresh spinach and a piece of hard cheese (3 eggs, 60g spinach, 30g cheese)
• LunchTurkey fillet grilled with cabbage salad and dill (190g turkey, 180g cabbage, 8g oil)
• SnackTwo hard‑boiled eggs and 15g pumpkin seeds (2 eggs, 15g seeds)
• DinnerSalmon or trout steak baked with lemon juice and cucumber (160g salmon, 150g cucumber)

Fat Loss & Definition — Day 3

• Breakfast9% fermented cur

Fat Loss & Definition — Day 4

• BreakfastQuick omelet from three eggs in a container with dill (3 eggs, greens)
• LunchBaked turkey fillet with stewed vegetables from lunchbox (190g turkey, 180g vegetables)
• SnackTwo boiled eggs and fresh bell pepper (2 eggs, 1 pepper)
• DinnerBaked hake with sauerkraut from container (200g hake, 160g cabbage)

Fat Loss & Definition — Day 5

• BreakfastHomemade 9% cheese in a pack with cucumber and a pinch of salt (160g cheese, 1 cucumber)
• LunchBeef meatballs steamed with broccoli from lunchbox (170g meatballs, 200g broccoli)
• SnackHandful of raw almonds and a piece of hard cheese (25g almonds, 30g cheese)
• DinnerCanned pink salmon or mackerel in its own juice with fresh cucumber (160g fish, 140g cucumber)

Fat Loss & Definition — Day 6

• BreakfastThree poached eggs with half an avocado (3 eggs, 50g avocado)
• LunchBaked chicken fillet with stewed snap bean from container (190g fillet, 180g beans)
• SnackPack of grainy cheese 5% (

Fat Loss & Definition — Day 7

• BreakfastQuick scrambled eggs from three eggs with sliced tomato (3 eggs, 1 tomato)
• LunchBraised beef with cauliflower from lunchbox (170g beef, 200g cauliflower)
• SnackTwo boiled eggs and 15g pumpkin seeds (2 eggs, 15g seeds)
• DinnerBoiled squid with napa cabbage and olive oil (190g squid, 160g cabbage, 8g oil)

Fat Loss & Definition — Day 8

• BreakfastFermented curd cheese 9% with sliced fresh dill and salt (160g cheese, herbs)
• LunchBaked chicken thigh with stewed zucchini from container (180g meat, 200g zucchini)
• Snack30g walnuts and fresh cucumber (30g nuts, 1 cucumber)
• DinnerSalad with canned tuna, boiled egg and cucumber (150g tuna, 1 egg, 120g cucumber)

Fat Loss & Definition — Day 9

• BreakfastThree boiled eggs with hard cheese and cherry tomato (3 eggs, 35g cheese, 80g cherry)
• LunchBoiled turkey fillet with sauerkraut from lunchbox (190g turkey, 170g cabbage)
• SnackFermented curd cheese 5% in pack (170g cheese)