Fat Loss & Definition — Day 1

• BreakfastOmelet from three whole eggs and two whites with spinach, mozzarella cheese and rye toast (3 eggs, 2 whites, 60g spinach, 35g mozzarella, 35g

Fat Loss & Definition — Day 2

• BreakfastOatmeal with 1.5% milk and blueberries, chia seeds and walnuts (50g oats, 100ml milk, 50g berries, 10g chia,

Fat Loss & Definition — Day 3

• BreakfastThree boiled eggs with two wholegrain breads and avocado (3 eggs, 20g breads, 40g avocado)
• LunchContainer with boiled chickpeas and vegetable salad (70g dry chickpeas, 150g salad)
• SnackProtein bar without sugar and an apple (1 bar 40g, 1 apple)
• DinnerTofu diced with fresh cucumber, cherry tomato and soy sauce (180g tofu, 150g vegetables)

Fat Loss & Definition — Day 4

• BreakfastRoll with thin lavash with cottage cheese, tomato and dill (40g lavash, 130g cheese 5%, 1 tomato)
• Pre-workoutSmoothie with banana, kefir and oat flakes in shaker (1 banana, 200ml kefir, 30g flakes)
• Post-workoutLunchbox with quinoa, beans and fresh pepper (50g quinoa, 140g beans, pepper)
• DinnerTwo

Fat Loss & Definition — Day 5

• BreakfastThree boiled eggs with whole‑grain bread and cucumber (3 eggs, 25 g bread, 1 cucumber)
• Pre‑workout: Two rice crackers with peanut butter (20 g crackers, 15 g butter)
• Post‑workout: Container with boiled rice, lentils and tomatoes (40 g rice, 50 g lentils, tomato)
• DinnerBaked tofu with snap beans from the container (180 g tofu, 180 g beans)

Fat Loss & Definition — Day 6

• BreakfastCultured cheese 5 % in a pack with mashed banana (180 g cheese, 70 g banana)
• LunchLunchbox with black beans, corn and fresh cucumbers (160 g beans, 50 g corn, cucumber)
• Snack25 g walnuts and fresh pear (25 g nuts, 1 pear)
• DinnerTwo boiled eggs with tofu strips and soy sauce (2 eggs, 140 g tofu)

Fat Loss & Definition — Day 7

• BreakfastQuick scramble of three eggs with sweet pepper and tomato (3 eggs, 1 tomato, pepper)
• LunchLunchbox with boiled lentils and stewed zucchini (65 g lentils, 180 g zucchini)
• SnackCultured cheese 5 % in a pack with a handful of berries (170 g cheese, 50 g berries)
• DinnerOmelette of three eggs with steamed broccoli (3 eggs, 160 g broccoli)