Muscle Mass Gain — Day 1
- BreakfastOmelette with four eggs and two egg whites with spinach, mozzarella cheese, avocado and three toast slices (4 eggs, 2 whites, 60g spinach, 50g mozzarella, 50g avocado, 75g bread)
Muscle Mass Gain — Day 2
- Pre‑workout: Oatmeal in 2.5% milk with two bananas, honey and peanut butter (90g oats, 200ml milk, 2 bananas, 20g honey, 25g paste)
Muscle Mass Gain — Day 3
- Post‑workout: Boiled red lentils with braised tofu and a large portion of basmati rice (75g lentils, 200g tofu, 85g dry rice)
Muscle Mass Gain — Day 4
- DinnerFermented milk cheese 5% with Greek yogurt 2%, blueberries, honey and almonds (220g cheese, 70g yogurt, 20g honey, 60g berries, 25g almonds)
Muscle Mass Gain — Day 5
- BreakfastOat pancakes with four eggs and oat flour with Greek yogurt, honey, berries and nuts (4 eggs, 70g flour, 80g yogurt, 20g honey, 60g berries, 25g nuts)
Muscle Mass Gain — Day 6
- LunchBoiled chickpeas with braised vegetables, baked potato and tofu (85g chickpeas, 160g tofu, 280g potato)
Muscle Mass Gain — Day 7
- SnackThree boiled eggs, two ripe bananas and 25g walnuts (3 eggs, 2 bananas, 25g nuts)
Muscle Mass Gain — Day 8
- DinnerGrilled tofu steak with steamed broccoli, boiled buckwheat and butter (200g tofu, 200g broccoli, 80g buckwheat, 15g butter)
Muscle Mass Gain — Day 9
- BreakfastRye bread toast with avocado spread, four poached eggs and hard cheese (80g bread, 60g avocado, 4 eggs, 40g cheese)
Muscle Mass Gain — Day 10
- Pre‑workout: Rice porridge in milk with mashed banana and a spoon of honey (90g rice, 150ml milk, 1 banana, 20g honey)
Muscle Mass Gain — Day 11
- Post‑workout: Boiled quinoa with braised beans, tofu and fresh pepper (80g quinoa, 160g beans, 160g tofu, pepper)
Muscle Mass Gain — Day 12
- DinnerSugar‑free cheese bake with 5% cheese, apple, sour cream and honey (240g cheese, 2 eggs, 1 apple, 40g sour cream, 20g honey)
Muscle Mass Gain — Day 13
- BreakfastScramble with four eggs and two egg whites with mushrooms, tomatoes, feta cheese and toast (4 eggs, 2 whites, 80g mushrooms, 45g feta, 60g bread)
Muscle Mass Gain — Day 14
- LunchBuckwheat porridge with fried tofu, braised carrots and three boiled eggs (90g buckwheat, 200g tofu, 3 eggs)
Muscle Mass Gain — Day 15
- SnackGreek yogurt 2% with two bananas, walnuts and honey (220g yogurt, 2 bananas, 25g
Muscle Mass Gain — Day 16
- BreakfastOatmeal in milk with blueberries, chia seeds, two bananas and almonds (90g oats, 200ml milk, 60g berries, 2 bananas, 15g chia, 25g almonds)
- Pre‑workout: Two slices whole‑grain bread with peanut butter, honey and banana (60g bread, 30g paste, 15g honey, 1 banana)
- Post‑workout: Green lentils with braised tofu, basmati white rice and tomatoes (75g lentils, 200g tofu, 75g rice)
- Dinner5% fermented milk cheese with sliced cucumber, herbs, three boiled eggs and bread (200g cheese, 3 eggs, 50g bread, herbs)
Muscle Mass Gain — Day 17
- BreakfastShakshuka with four eggs in tomato sauce with bell pepper, feta and three toasts (4 eggs, 150g tomatoes, 50g feta, 75g bread)
- LunchBoiled brown rice with black beans, corn, tofu and herbs (85g rice, 160g beans, 160g tofu)
- SnackFresh sweet pear, banana and 35g raw almonds (1 pear, 1 banana, 35g almonds)
- DinnerBaked tofu with grilled zucchini, roasted potatoes and yogurt sauce (200g tofu, 250g potatoes, 160g zucchini, 50g yogurt)
Muscle Mass Gain — Day 18
- BreakfastOmelette with four eggs with green peas, herbs, mozzarella cheese and two toasts (4 eggs, 70g peas, 45g mozzarella, 60g bread)
- LunchBoiled lentils with braised vegetables, roasted potatoes and two eggs (75g lentils, 280g potatoes, 2 eggs, vegetables)
- SnackGlass of kefir 2.5%, two boiled eggs, banana and honey (300ml kefir, 2 eggs, 1 banana, 15g honey)
- Dinner5% fermented milk cheese with blueberries, banana, honey and walnuts (220g cheese, 60g berries, 1 banana, 15g honey, 25g nuts)
Muscle Mass Gain — Day 19
- BreakfastOvernight oats with 2% Greek yogurt, two bananas, honey and chia seeds in a bottle (90g flakes, 180g yogurt, 2 bananas, 20g honey, 15g chia)
- Pre‑workout: Two bananas and 3 breadsticks with peanut butter (2 bananas, 30g breadsticks, 25g paste)
- Post‑workout: Lunchbox with boiled lentils, basmati rice and tofu (75g lentils, 75g rice, 200g tofu)
- Dinner5% fermented milk cheese in a pack with three boiled eggs and cucumber (200g cheese,
Muscle Mass Gain — Day 20
- BreakfastFour boiled eggs with three toasts, avocado and tomato (4 eggs, 75g bread, 60g avocado, 1 tomato)
- LunchContainer with boiled chickpeas, buckwheat, tofu and fresh salad (75g chickpeas, 65g buckwheat, 160g tofu)
- SnackTwo sugar‑free protein bars and an apple (2 bars 45g each, 1 apple)
- DinnerCubed tofu with boiled potatoes, two eggs and soy sauce (200g tofu, 2 eggs, 280g potatoes)
Muscle Mass Gain — Day 21
- BreakfastLavash roll with cottage cheese, three eggs, cheese and tomato (60g
Muscle Mass Gain — Day 22
- BreakfastFour boiled eggs with toast, hard cheese and fresh cucumber (4 eggs, 75g bread, 40g cheese, 1 cucumber)
- Pre-workoutThree rice crackers with peanut butter and honey (30g crackers, 25g butter, 15g honey)
- Post-workoutContainer with boiled rice, lentils and tofu (75g rice, 75g lentils, 180g tofu)
- DinnerBaked tofu with snap beans, potatoes and butter (200g tofu, 180g beans, 250g potatoes, 15g butter)
Muscle Mass Gain — Day 23
- BreakfastCultured cheese 5% in a pack with two bananas, honey and nuts (220g cheese, 2 bananas, 15g honey,