Fat Loss & Definition — Day 1
- BreakfastScramble of three eggs in olive oil with lightly salted salmon and spinach (3 eggs, 45g salmon, 60g spinach, 7g oil)
- Pre
Fat Loss & Definition — Day 2
- BreakfastHomemade 9% cottage cheese with a spoon of sour cream, green onion and dill (170g cheese, 30g sour cream 15%, herbs)
- Pre-workoutTwo soft-boiled eggs with tomato and a pinch of Himalayan salt (2 eggs, 1 tomato, salt)
- Post-workoutBaked turkey fillet with steamed broccoli and olive oil (200g turkey, 220g broccoli, 8g oil)
- DinnerGrilled squid with salad of cucumber, celery and olives (200g squid, 140g vegetables, 20g olives)
Fat Loss & Definition — Day 3
- BreakfastShakshuka with three eggs, sweet pepper, basil and feta cheese (3 eggs, 80g pepper, 35g feta)
- LunchBaked boneless chicken thigh with stewed eggplant (190g meat, 220g eggplant)
- SnackFresh cucumber with mozzarella cheese and olives (1 cucumber, 40g mozzarella, 20g olives)
- DinnerBaked pollock with arugula and fresh tomato salad (220g pollock, 140g greens, 7g oil)
Fat Loss & Definition — Day 4
- BreakfastScramble with three eggs, avocado and cherry tomatoes (3 eggs, 50g avocado, 80g cherry tomatoes)
- LunchHerb‑stewed beef with sauerkraut and oil (180g beef, 180g cabbage, 8g oil)
- Snack5% cottage cheese with 20g hazelnuts (150g cheese, 20g hazelnuts)
- DinnerBoiled tiger shrimp on a bed of mixed greens with lemon (210g shrimp, 150g greens, 5g oil)
Fat Loss & Definition — Day 5
- BreakfastThree boiled eggs with avocado and tomato in a lunchbox (3 eggs, 50g avocado, 1 tomato)
- Pre-workoutTwo boiled eggs with a pinch of salt and 15g almonds (2 eggs, 15g nuts)
- Post-workoutLunchbox with baked chicken fillet and steamed broccoli (200g fillet, 200g broccoli)
- DinnerCanned tuna in its own juice with boiled egg and mixed salad (160g tuna, 1 egg, 120g salad)
Fat Loss & Definition — Day 6
- BreakfastCottage cheese 9% in pack with cucumber and dill (160g cheese, 1 cucumber)
- LunchContainer with stewed beef and asparagus beans (180g beef, 190g beans)
- SnackTwo boiled eggs and 20g walnuts (2 eggs, 20g nuts)
- DinnerBaked hake with sauerkraut from lunchbox (210g hake, 160g cabbage)
Fat Loss & Definition — Day 7
- BreakfastMicrowave omelette from three eggs with mozzarella cheese (3 eggs, 40g mozzarella)
- Pre-workoutPack of 5% cottage cheese with a pinch of salt (150g cheese)
- Post-workoutLunchbox with baked turkey fillet and stewed zucchini (200g turkey, 200g zucchini)
- DinnerSardines or mackerel canned in own juice with cucumber (160g fish, 140g cucumber)
Fat Loss & Definition — Day 8
- BreakfastThree boiled hard eggs with fresh spinach and olives (3 eggs, 50g spinach, 25g olives)
- LunchSteamed chicken cutlets with cauliflower from container (200g cutlets, 200g cauliflower)
Fat Loss & Definition — Day 9
- Breakfast9% cultured cheese with sunflower seeds and dill (160g cheese, 15g seeds)
- Pre-workoutTwo boiled eggs with cucumber (2 eggs, 1 cucumber)
- Post-workoutLunchbox with baked turkey fillet and broccoli (200g turkey, 200g broccoli)
- DinnerBoiled squid with Beijing cabbage and olive oil (200g squid, 150g cabbage, 8g oil)
Fat Loss & Definition — Day 10
- BreakfastQuick scramble with three eggs and tomato (3 eggs, 1 tomato)
- LunchBaked boneless chicken thigh with stewed vegetables (180g meat, 190g vegetables)
- Snack30g walnuts and fresh cucumber (30g nuts, 1 cucumber)
- DinnerCanned tuna with boiled egg and fresh pepper (150g tuna, 1 egg, 80g pepper)
Fat Loss & Definition — Day 11
- BreakfastThree boiled eggs with half an avocado (3 eggs, 50g avocado)
- LunchStewed beef with sauerkraut from the lunchbox (180g beef, 170g cabbage)
- SnackPack of 5% cultured cheese (170g cheese)
- DinnerBaked pike with stewed asparagus beans (210g pike, 180g beans)