Fat Loss & Definition — Day 1
- BreakfastOatmeal in water with apple and walnuts (50g oats, 1 apple, 15g nuts)
- LunchBoiled lentils with stewed vegetables and dill (60g dry lentils, 180g vegetables, 5g oil)
- Snack5% cultured cheese with a teaspoon of honey (170g cheese, 10g honey)
- DinnerOmelette from three eggs with tomatoes and zucchini (3 eggs, 1 tomato, 150g cabbage or zucchini)
Fat Loss & Definition — Day 2
- BreakfastScrambled eggs from three eggs on a dry pan with rye bread and cucumber (3 eggs, 40g bread, 1 cucumber)
- LunchStewed tofu with buckwheat and fresh cabbage salad (160g tofu, 55g buckwheat, 130g salad)
- SnackGlass of low‑fat kefir 1% and a large pear (250ml kefir, 1 pear)
- Dinner5% cultured cheese with grated fresh cucumber, salt, and dill (180g cheese, 1 cucumber, herbs)
Fat Loss & Definition — Day 3
- BreakfastOatmeal in 1.5% milk with banana and cinnamon (50g oats, 100ml milk, 1 banana)
- LunchRed beans stewed in tomato sauce with boiled rice (70g dry beans, 45g rice, herbs)
- SnackTwo boiled hard‑boiled eggs and a fresh tomato (2 eggs, 1 tomato)
- DinnerFried tofu on a dry pan with steamed broccoli (180g tofu, 220g broccoli, soy sauce)
Fat Loss & Definition — Day 4
- BreakfastWhole‑grain bread toast with cultured cheese and tomato (50g bread, 100g 5% cheese, 1 tomato)
- LunchBoiled chickpeas with stewed zucchini, carrots, and herbs (65g dry chickpeas, 180g vegetables)
- SnackFresh sweet apple and 20g raw almonds (1 apple, 20g almonds)
- DinnerOmelette from three eggs with green peas and dill (3 eggs, 70g peas, herbs)
Fat Loss & Definition — Day 5
- BreakfastCottage cheese pancakes without sugar made from rice flour, baked in the oven (180 g 5% cheese, 1 egg, 15 g flour)
- LunchBuckwheat porridge with boiled eggs and fresh tomato salad (55 g buckwheat, 2 eggs, 150 g salad)
- SnackA glass of unsweetened drinking yogurt and 15 g walnuts (220 ml yogurt, 15 g nuts)
- DinnerFried tofu with braised green beans (180 g tofu, 200 g beans, 5 g oil)
Fat Loss & Definition — Day 6
- BreakfastShakshuka with three eggs in tomatoes with bell pepper (3 eggs, 150 g tomatoes, 60 g pepper)
- LunchLentil vegetable soup with a slice of rye bread (350 ml soup, 40 g bread, parsley)
- Snack5% sour milk cheese with mashed berries (170 g cheese, 60 g blueberries)
- DinnerBaked cauliflower under mozzarella cheese with two boiled eggs (200 g cauliflower, 35 g mozzarella, 2 eggs)
Fat Loss & Definition — Day 7
- BreakfastOatmeal with grated apple, cinnamon and flaxseed (50 g oats, 1 apple, 10 g flaxseed)
- LunchBoiled quinoa with braised tofu and fresh cucumbers (50 g quinoa, 160 g tofu, 120 g cucumbers)
- SnackFresh grapefruit and 20 g hazelnuts (1 grapefruit, 20 g nuts)
- DinnerScramble of three eggs with spinach and tomatoes (3 eggs, 80 g spinach, 1 tomato)
Fat Loss & Definition — Day 8
- BreakfastOvernight soaked oats in 1% kefir with apple (50 g flakes, 180 ml kefir, 1 apple)
- LunchLunchbox with boiled lentils and braised vegetables (60 g dry lentils, 160 g vegetables)
- SnackPack of 5% sour milk cheese (170 g cheese)
- DinnerTwo boiled eggs with tofu cubes and fresh cucumber (2 eggs, 120 g tofu, 1 cucumber)
Fat Loss & Definition — Day 9
- BreakfastThree boiled hard eggs with two rye breads and cucumber (3 eggs, 20g breads, 1 cucumber)
- LunchContainer with buckwheat porridge and baked tofu (55g buckwheat, 160g tofu, fresh tomato)
- SnackThick Greek yogurt 2% and green apple (170g yogurt, 1 apple)
- DinnerFermented milk cheese 5% with sliced tomato and herbs (180g cheese, 1 tomato, herbs)
Fat Loss & Definition — Day 10
- BreakfastQuick oatmeal from microwave with banana (50g flakes, 1 banana)
- LunchLunchbox with canned beans in own juice and boiled rice (180g beans, 45g dry rice, herbs)
- SnackTwo boiled hard eggs and fresh bell pepper (2 eggs, 1 pepper)
- DinnerTofu diced with fresh cucumber and soy sauce (180g tofu, 150g cucumber)
Fat Loss & Definition — Day 11
- BreakfastLavash roll with fermented milk cheese, tomato and dill (40g lavash, 120g cheese 5%, 1 tomato)
- LunchContainer with boiled chickpeas and fresh cabbage salad (65g dry
Fat Loss & Definition — Day 12
- Breakfast5% cultured cheese in a pack with mashed banana (170g cheese, 1 banana)
- LunchLunchbox with buckwheat porridge, two boiled eggs and cucumber (55g buckwheat, 2 eggs, 1 cucumber)
- SnackGreek yogurt with a handful of berries (160g yogurt, 50g berries)
- DinnerBaked tofu with asparagus beans from the container (180g tofu, 180g beans)
Fat Loss & Definition — Day 13
- BreakfastThree boiled chicken eggs with two breadsticks and mozzarella cheese (3 eggs, 20g breadsticks, 30g mozzarella)
- LunchLunchbox with boiled lentils and stewed carrots with onions (60g lentils, 150g vegetables)
- SnackPack of 5% cultured cheese (170g cheese)
- DinnerSalad with tofu, cucumber, tomato and lettuce with oil (160g tofu, 150g vegetables, 5g oil)
Fat Loss & Definition — Day 14
- BreakfastOat flakes poured with hot 1.5% milk and an apple (50g flakes, 120ml milk, 1 apple)
- LunchLunchbox with boiled rice, tofu and fresh tomatoes (50g dry rice, 160g tofu, 1 tomato)
- SnackFresh grapefruit and 20g almonds (1 grapefruit, 20g almonds)
- DinnerQuick scramble of three eggs with dill and cucumber (3 eggs, herbs, 1 cucumber)