Muscle Mass Gain — Day 1

• BreakfastOmelet with four eggs and two egg whites with tomato, cheese and three slices of rye bread (4 eggs, 2 egg whites, 1 tomato, 35g cheese, 75g bread)
• LunchBoiled chicken fillet with a large portion of buckwheat and salad (220g fillet, 90g dry buckwheat, 150g vegetables)
• SnackHomemade 5% cottage cheese with a spoon of sour cream, banana and honey (220g cheese, 30g sour cream, 1 banana, 15g honey)
• DinnerBaked hake with boiled potatoes and fresh cucumber (240g hake, 280g potatoes, 1 large cucumber)

Muscle Mass Gain — Day 2

• Breakfast5% fermented dairy cheese with three boiled eggs, rye bread and herbs (200g cheese, 3 eggs, 60g bread, herbs)
• LunchBaked turkey with boiled rice and fresh tomatoes (220g turkey, 90g dry rice, 130g tomatoes)
• SnackGlass of thick 2.5% kefir, two bananas and 20g almonds (300ml kefir, 2 bananas, 20g nuts)
• DinnerBoiled chicken fillet with stewed zucchini and boiled buckwheat (220g fillet, 70g buckwheat, 180g zucchini)

Muscle Mass Gain — Day 3

• BreakfastOatmeal made with 1.5% milk with banana and four boiled eggs (80g oats, 150ml milk, 1 banana, 4 eggs)
• LunchCod fillet stewed in tomato with hard‑grain pasta (250g cod, 90g pasta, 120g tomatoes)
• Snack5% fermented dairy cheese with a spoon of honey, berries and crackers (220g cheese, 15g honey, 60g berries, 25g crackers)
• DinnerStewed lean beef with roasted potatoes and sauerkraut (200g beef, 280g potatoes, 140g cabbage)

Muscle Mass Gain — Day 4

• BreakfastScrambled eggs made from four eggs with hard cheese, toast and fresh tomato (4 eggs, 40g cheese, 70g bread, 1 tomato)
• LunchBoiled chicken fillet with basmati rice and fresh cucumber (220g fillet, 90g dry rice, 120g cucumber)
• SnackPack of grainy 5% cheese with two bananas (200g cheese, 2 bananas)
• DinnerBaked cod with stewed snap beans and buckwheat (240g cod, 70g buckwheat, 180g beans)

Muscle Mass Gain — Day 5

• BreakfastOmelette from three eggs and three egg whites with tomatoes, cheese and bread (3 eggs, 3 egg whites,

Muscle Mass Gain — Day 6

• BreakfastLavash roll with baked turkey, three eggs and herbs (60g lavash, 130g turkey, 3 eggs, herbs)
• LunchContainer with stewed turkey and boiled rice (220g turkey, 90g dry rice, pepper)
• SnackThick 2% Greek yogurt with banana and honey (220g yogurt, 1 banana, 15g honey)
• DinnerBoiled squid with boiled buckwheat and Beijing cabbage (220g squid, 70g buckwheat, 130g cabbage)

Muscle Mass Gain — Day 7

• Breakfast5% fermented curd in a pack with mashed banana, honey and two eggs (200g curd, 1 banana, 15g honey, 2 eggs)
• LunchSteamed chicken cutlets with buckwheat from container (220g cutlets, 90g dry buckwheat, cucumber)

Muscle Mass Gain — Day 8

• BreakfastRye bread sandwiches with baked chicken fillet, cheese and egg (60g bread, 130g fillet, 35g cheese, 2 eggs)
• LunchBaked turkey fillet with pasta from lunchbox (220g turkey, 90g pasta, tomato)
• SnackThree boiled eggs and a sweet banana (3 eggs, 1 banana)
• DinnerBaked hake with boiled potatoes and sauerkraut (240g hake, 280g potatoes, 120g cabbage)

Muscle Mass Gain — Day 9

• Breakfast5% fermented curd cheese with two boiled eggs, bread and honey (200g cheese, 2 eggs, 40g bread, 15g honey)
• LunchBaked chicken fillet with rice and fresh pepper in lunchbox (220g fillet, 90g rice, 80g pepper)
• SnackFresh orange, banana and 25g walnuts (