Muscle Mass Gain — Day 1
- BreakfastLarge portion of oatmeal cooked in 2.5% milk with banana, honey and walnuts (90g oats, 250ml milk, 1 large banana, 20g honey, 30g nuts)
Muscle Mass Gain — Day 2
- LunchBaked chicken fillet with a large portion of boiled buckwheat and fresh vegetable salad (220g fillet, 95g dry buckwheat, 160g vegetables, 10g oil)
Muscle Mass Gain — Day 3
- SnackHomemade 5% cheese with 15% sour cream, ripe banana and two slices of bread (220g cheese, 40g sour cream, 1 banana, 50g bread)
Muscle Mass Gain — Day 4
- DinnerBaked hake with boiled potatoes with butter and cucumber (230g hake, 300g potatoes, 15g butter, 1 large cucumber)
Muscle Mass Gain — Day 5
- BreakfastScrambled eggs from four eggs cooked in butter with three slices of rye bread, hard cheese and tomato (4 eggs, 15g butter, 80g bread, 40g cheese, 1 tomato)
Muscle Mass Gain — Day 6
- LunchBraised beef with boiled round-grained rice and sauerkraut (200g beef, 95g dry rice, 150g cabbage, 10g oil)
Muscle Mass Gain — Day 7
- SnackLarge glass of 2.5% kefir, two apples and 30g walnuts (350ml kefir, 2 apples, 30g nuts)
Muscle Mass Gain — Day 8
- DinnerBaked chicken fillet with boiled pasta of hard varieties and cucumber (220g fillet, 90g pasta, 120g cucumber)
Muscle Mass Gain — Day 9
- BreakfastOatmeal cooked in milk with banana, raisins and three boiled eggs (90g oats, 200ml milk, 1 banana, 30g raisins, 3 eggs)
Muscle Mass Gain — Day 10
- LunchBaked pollock fillet with buckwheat porridge and fresh tomatoes (250g pollock, 95g buckwheat, 150g tomatoes, 10g oil)
Muscle Mass Gain — Day 11
- SnackFermented milk cheese 5% with honey, fresh berries and two cheese sandwiches (220g cheese, 20g honey, 60g berries, 50g bread, 30g cheese)
Muscle Mass Gain — Day 12
- DinnerOmelette from four eggs with cheese, boiled potatoes and fresh cucumber (4 eggs, 40g cheese, 250g potatoes, 1 cucumber)
Muscle Mass Gain — Day 13
- BreakfastWhole‑grain bread slices with butter, boiled eggs and cheese (80g bread, 15g butter, 3 eggs, 40g cheese)
Muscle Mass Gain — Day 14
- LunchBaked boneless chicken thigh with hard‑variety pasta and fresh salad (220g meat, 95g pasta, 140g salad)
Muscle Mass Gain — Day 15
- SnackTwo large bananas, 30g raw almonds and a glass of milk (2 bananas, 30g almonds, 250ml milk)
Muscle Mass Gain — Day 16
- DinnerBoiled pike with boiled beet
Muscle Mass Gain — Day 17
- BreakfastHomemade 5% cottage cheese with oatmeal flakes, 2.5% milk, banana and honey (200g cheese, 60g flakes, 150ml milk, 1 banana, 20g honey)
- LunchTurkey fillet stewed with vegetables and boiled basmati rice (220g turkey, 95g dry rice, 150g vegetables, 10g oil)
- SnackGlass of 2.5% ryazhenka, 3 oat crackers with honey and 2 boiled eggs (300ml ryazhenka, 35g crackers, 20g honey, 2 eggs)
- DinnerBaked chicken fillet with new potatoes, broccoli and butter (220g fillet, 280g potatoes, 150g broccoli, 15g butter)
Muscle Mass Gain — Day 18
- BreakfastSyrniki with 15% sour cream, honey and two bananas (250g 5% cheese, 2 eggs, 30g flour, 40g sour cream, 20g honey, 1 banana)
- LunchHomemade chicken soup with vermicelli, pieces of fillet and rye bread with cheese (400ml soup, 180g fillet, 70g bread, 35g cheese)
- SnackTwo sweet apples, a large handful of walnuts and a glass of kefir (2 apples, 35g walnuts, 250ml kefir)
- DinnerBaked cod with stewed potatoes and vegetables (240g cod, 280g potatoes, 150g zucchini)
Muscle Mass Gain — Day 19
- BreakfastShakshuka with four eggs in tomato sauce with bell pepper, sausage or cheese and three toasts (4 eggs, 150g tomatoes, 40g cheese, 80g bread)
- LunchStewed lean beef with boiled buckwheat and fresh vegetable salad (220g beef, 95g dry buckwheat, 150g vegetables, 10g oil)
- Snack5% cottage cheese with mashed banana, honey and nuts (220g cheese, 1 banana, 15g honey, 25g nuts)
- DinnerGrilled chicken fillet with boiled rice, fresh tomato and cucumber (220g fillet, 90g rice, 150g vegetables)
Muscle Mass Gain — Day 20
- BreakfastOvernight soaked oatmeal in 2.5% milk with two bananas, honey and nuts (90g flakes, 250ml milk, 2 bananas, 20g honey, 25g nuts)
- LunchBaked chicken fillet with a large portion of buckwheat in a lunchbox (220g fillet, 95g dry buckwheat, cucumber)
- SnackTwo cereal bars and a large apple with a glass of kefir (2 bars 40g each, 1 apple, 250ml kefir)
Muscle Mass Gain — Day 21
- BreakfastFour hard-boiled eggs with three toasts, cheese and cucumber (4 eggs, 80g bread, 40g cheese, 1 cucumber)
- LunchSteamed chicken cutlets with boiled rice in a lunchbox (220g cutlets, 95g dry rice)
- SnackThick 2% Greek yogurt with banana and a handful of prunes (220g yogurt, 1 banana, 40g prunes)
- DinnerBoiled squid with boiled potatoes and fresh salad (220g squid, 260g potatoes, greens)
Muscle Mass Gain — Day 22
- BreakfastQuick rye bread sandwiches with boiled chicken fillet, cheese and
Muscle Mass Gain — Day 23
- BreakfastLarge roll of thin lavash with baked chicken fillet, cheese and two eggs (60g lavash, 120g fillet, 35g cheese, 2 eggs)
- LunchBaked cod fillet with buckwheat in a lunchbox (240g cod, 95g dry buckwheat)
- SnackFermented milk cheese in a 5% pack with banana and honey (200g cheese, 1 banana, 15g honey)
- DinnerCanned tuna with boiled durum pasta and cucumber (160g tuna, 90g pasta, herbs)
Muscle Mass Gain — Day 24
- BreakfastOat flakes poured with milk, with grated apple, banana and nuts (90g flakes, 200ml milk, 1 apple, 1