Fat Loss & Definition — Day 1
- BreakfastKeto omelette from three eggs in coconut oil with avocado and spinach (3 eggs, 10g coconut oil, 60g avocado, 60g spinach)
- Pre‑workout: Black coffee with 10g MCT oil or butter and two boiled eggs (10g butter, 2 eggs, pinch of salt)
- Post‑workout: Whey protein isolate in water with 15g sugar‑free peanut butter (35g isolate, 15g peanut butter)
- DinnerGrilled salmon steak with boiled asparagus and olive oil (190g salmon, 180g asparagus, 8g oil)
Fat Loss & Definition — Day 2
- BreakfastScramble from three eggs and two yolks with bacon and cherry tomatoes (3 eggs, 2 yolks, 40g bacon, 60g cherry)
- LunchGrilled ribeye steak with arugula salad and pine nuts (190g beef, 140g arugula, 15g nuts, oil)
- SnackMascarpone or 9% high‑fat cultured cheese with chia seeds (140g cheese, 10g chia)
- DinnerBaked hake with olive‑garlic dressing and braised broccoli (220g hake, 200g broccoli, 10g olive oil)
Fat Loss & Definition — Day 3
- BreakfastEgg scramble from three eggs with mushrooms, cheddar cheese and fresh dill (3 eggs, 80g mushrooms, 35g cheese)
- Pre‑workout: Two poached eggs with half an avocado and Himalayan salt (2 eggs, 50g avocado, salt)
- Post‑workout: Baked turkey fillet with braised zucchini and 15g walnuts (210g turkey, 200g zucchini, 15g nuts)
- DinnerBaked cod fillet with olives, cherry tomato and basil (220g cod, 25g olives, 60g cherry, 8g oil)
Fat Loss & Definition — Day 4
- BreakfastHomemade 9% cheese with 20% sour cream and pumpkin seeds (160g cheese, 30g sour cream, 15g seeds)
- LunchDuck or chicken breast with skin baked with Brussels sprouts (190g poultry, 180g sprouts)
- SnackTwo boiled eggs and 25g macadamia or almond nuts (2 eggs, 25g nuts)
- DinnerGrilled tuna steak with lettuce, cucumber and avocado (190g tuna, 50g avocado, 120g greens)
Fat Loss & Definition — Day 5
- BreakfastKeto pancakes made from eggs, almond flour, and mascarpone cheese (2 eggs, 20g almond flour, 30g cheese)
- Pre‑workout: Black coffee with a spoon of coconut oil and a portion of amino acids/protein (10g oil, 25g isolate in water)
- Post‑workout: Baked chicken fillet with steamed broccoli and olive oil (210g fillet, 200g broccoli, 10g oil)
- DinnerBaked pike with braised asparagus beans and sesame (220g pike, 190g beans, 5g sesame)
Fat Loss & Definition — Day 6
- BreakfastThree poached eggs with buffalo mozzarella cheese and cherry tomatoes (3 eggs, 50g mozzarella, 60g cherry)
- LunchBraised beef in its own juice with cauliflower puree with butter (190g beef, 220g cauliflower, 15g butter)
- Snack30g raw almonds and a fresh cucumber (30g almonds, 1 cucumber)
- DinnerBoiled tiger shrimp in garlic butter with green salad (220g shrimp, 15g butter, 140g greens)
Fat Loss & Definition — Day 7
- BreakfastOmelette from three eggs with fresh spinach, feta cheese, and avocado (3 eggs, 60g spinach, 40g feta, 40g avocado)
- LunchSalmon steak baked with lemon juice and braised zucchini (180g salmon, 200g zucchini)
- Snack9% fermented milk cheese with sunflower seeds (150g cheese, 15g seeds)
- DinnerBaked turkey fillet with a large salad of Beijing cabbage and cucumber (210g turkey, 180g salad, 8g oil)
Fat Loss & Definition — Day 8
- BreakfastThree boiled eggs with half an avocado and cherry tomato in a container (3 eggs, 50g avocado, 60g cherry)
- Pre‑workout: Two boiled hard eggs with sea salt (2 eggs, salt)
- Post‑workout: Isolate shake in water and 20g peanut butter (35g protein, 20g butter)
- DinnerCanned tuna in its own juice with boiled egg, olives, and greens (160g tuna, 1 egg, 20g olives, salad)
Fat Loss & Definition — Day 9
- Breakfast9% cultured cheese in a pack with 20g walnuts (160g cheese, 20g walnuts)
- LunchLunchbox with baked beef and steamed broccoli (190g beef, 200g broccoli)
- SnackTwo hard-boiled eggs and a piece of hard cheese (2 eggs, 35g cheese)
- DinnerBaked hake with sauerkraut from the container (220g hake, 160g cabbage)
Fat Loss & Definition — Day 10
- BreakfastMicrowave omelette from three eggs with mushrooms and cheese (3 eggs, 60g mushrooms, 30g cheese)
- Pre-workoutBlack coffee and a portion of whey protein in water (25g protein)
- Post-workoutLunchbox with baked chicken fillet and stewed zucchini (210g fillet, 200g zucchini)
- DinnerCanned mackerel or sardines in their own juice with fresh cucumber (160g fish, 140g cucumber)
Fat Loss & Definition — Day 11
- BreakfastHomemade 9% cheese with pumpkin seeds and a pinch of cinnamon (160g cheese, 15g seeds)
- LunchContainer with boneless chicken thighs and asparagus beans (190g meat, 190g beans)
- Snack25g raw almonds and fresh cucumber (25g almonds, 1 cucumber)
- DinnerBaked pollock with sliced fresh tomatoes and cucumbers (220g pollock, 150g vegetables)
Fat Loss & Definition — Day 12
- BreakfastThree boiled eggs with avocado and dill in lunchbox (3 eggs, 50g avocado, greens)
- Pre-workoutTwo boiled eggs with a pinch of salt (2 eggs, salt)
- Post-workoutLunchbox with baked turkey and cauliflower (200g turkey, 200g cauliflower)
- DinnerBoiled squid with Chinese cabbage and olive oil (200g squid, 150g cabbage, 8g oil)
Fat Loss & Definition — Day 13
- BreakfastQuick scrambled eggs from three eggs with sweet pepper (3 eggs, 70g pepper)
- LunchLunchbox with stewed beef and stewed cabbage (190g beef, 190g cabbage)
- SnackFermented dairy cheese 9% in pack (160g cheese)
- DinnerSalad with canned tuna, boiled egg and cucumber (160g tuna, 1 egg, 120g cucumber)
Fat Loss & Definition — Day 14
- BreakfastThree poached eggs with mozzarella cheese and cherry tomatoes (3 eggs, 40g mozzarella, 60g cherry)
- LunchBaked turkey fillet with steamed broccoli from lunchbox (210g turkey, 200g broccoli)
- Snack30g walnuts and fresh cucumber (30g nuts, 1 cucumber)