Muscle Mass Gain — Day 1
- BreakfastOmelette with four eggs, spinach, avocado and three cheese toast slices (4 eggs, 60g spinach, 50g avocado, 75g bread, 40g cheese)
- Pre‑workout: Large portion of oatmeal in 2.5% milk with banana and honey (90g oats, 200ml milk, 1 large banana, 20g honey)
- Post‑workout: Baked turkey fillet with a large portion of basmati rice and fresh tomatoes (220g turkey, 100g dry rice, 130g tomatoes)
- DinnerGrilled salmon steak with baked potatoes, butter and broccoli (200g salmon, 300g potatoes, 15g butter, 150g broccoli)
Muscle Mass Gain — Day 2
- BreakfastOatmeal in milk with banana, blueberries, peanut butter and honey (85g oats, 200ml milk, 1 banana, 60g blueberries, 25g peanut butter, 15g honey)
- LunchBraised lean beef with boiled buckwheat and fresh vegetable salad (220g beef, 100g dry buckwheat, 150g salad, 10g oil)
- SnackGreek yogurt 2% with chia seeds, two bananas and walnuts (220g yogurt, 15g chia, 2 bananas, 25g nuts)
- DinnerBaked hake with boiled rice, braised zucchini and fresh tomato (240g hake, 80g rice, 180g zucchini)
Muscle Mass Gain — Day 3
- BreakfastRye bread toast with lightly salted salmon, three eggs and greens (80g bread, 70g salmon, 3 eggs, arugula)
- Pre‑workout: Jasmine rice with fat‑free braised chicken fillet (90g dry rice, 160g fillet)
- Post‑workout: Baked chicken fillet with roasted potatoes, two toast slices and fresh salad (220g fillet, 300g potatoes, 50g bread, salad)
- Dinner5% cultured cheese with Greek yogurt, honey, berries and nuts (220g cheese, 60g yogurt, 20g honey, 60g blueberries, 20g nuts)
Muscle Mass Gain — Day 4
- BreakfastOatmeal porridge with three eggs and oat flakes with mozzarella cheese and two bananas (3 eggs, 70g oats, 50g mozzarella, 2 bananas)
- LunchBaked cod fillet with vegetables and a large portion of buckwheat (240g cod, 100g buckwheat, 140g zucchini)
- SnackTwo apples, a sweet banana and 35g raw hazelnuts (2 apples, 1 banana, 35g hazelnuts)
- DinnerWarm salad with baked turkey, baked sweet potato and olive oil (220g turkey, 250g sweet potato, greens, 10
Muscle Mass Gain — Day 5
- BreakfastScrambled eggs with avocado, three toast slices and fresh spinach (4 eggs, 60g avocado, 75g bread, 80g spinach)
- Pre‑workout: Rice porridge in milk with banana and honey 1.5 hours before the gym (90g rice, 150ml milk, 1 banana, 20g honey)
- Post‑workout: Grilled chicken fillet with hard‑grain pasta and tomato sauce (220g fillet, 100g pasta, basil)
- DinnerBaked pike with roasted potatoes and fresh cabbage salad (240g pike, 280g potatoes, 140g salad)
Muscle Mass Gain — Day 6
- BreakfastCheese bake with raisins, apple, 15% sour cream and honey (250g 5% cheese, 2 eggs, 30g raisins, 1 apple, 40g sour cream, 20g honey)
- LunchGrilled beef steak with boiled buckwheat and fresh tomatoes (220g beef, 100g buckwheat, 150g tomatoes)
- SnackKefir smoothie 2.5%, two bananas, oat flakes and peanut butter (300ml kefir, 2 bananas, 40g flakes, 20g butter)
- DinnerBoiled tiger shrimp with boiled basmati rice and butter (230g shrimp, 85g dry rice, 15g butter)
Muscle Mass Gain — Day 7
- BreakfastRye bread toast with avocado paste, three poached eggs and hard cheese (80g bread, 60g avocado, 3 eggs, 40g cheese)
- LunchBraised turkey fillet with roasted potatoes and fresh cucumber salad (220g turkey, 320g potatoes, 140g cucumbers)
- SnackTwo oranges and 35g almonds (2 oranges, 35g almonds)
- DinnerBaked pollock with boiled rice, cauliflower and olive oil (240g pollock, 85g rice, 150g cauliflower, 10g oil)
Muscle Mass Gain — Day 8
- BreakfastOvernight oats in a jar with milk, Greek yogurt, two bananas and honey (90g flakes, 150ml milk, 150g yogurt, 2 bananas, 20g honey)
- Pre‑workout: Two bananas and 3 rice crackers with peanut butter (2 bananas, 30g crackers, 25g butter)
- Post‑workout: Lunchbox with baked chicken fillet, basmati rice and tomatoes (220g fillet, 100g dry rice, tomatoes)
- DinnerCanned tuna in its own juice with boiled potatoes, egg and salad (160g tuna, 1 egg, 280g potatoes, greens)
Muscle Mass Gain — Day 9
- BreakfastFour boiled eggs, two rye toast with hard cheese and tomato (4 eggs, 60g bread, 40g cheese, 1 tomato)
- LunchContainer with braised turkey and boiled buckwheat (220g turkey, 100g buckwheat, fresh pepper)
- SnackTwo protein bars and a large apple (2 bars 45g each, 1 apple)
- DinnerBaked hake with boiled rice and sauerkraut from the lunchbox (240g hake, 80g rice, 150g cabbage)
Muscle Mass Gain — Day 10
- BreakfastLavash roll with baked turkey fillet, two eggs, cheese and herbs (60g lavash, 130g turkey, 2 eggs, 35g cheese)
- Pre-workoutSmoothie with two bananas, kefir and oats in a shaker (2 bananas, 250ml kefir, 50g flakes)
- Post-workoutBaked beef with boiled hard-grain pasta (220g beef, 100g pasta, tomato)
- Dinner5% cultured cheese with Greek yogurt, banana and honey (220g cheese, 60g yogurt, 1 banana, 15g honey)
Muscle Mass Gain — Day 11
- BreakfastMicrowave oatmeal with milk, two bananas and almonds (90g oats, 180ml milk, 2 bananas, 20g almonds)
- LunchSteamed chicken cutlets with mashed potatoes and fresh salad (220g cutlets, 320g mash, salad)
- SnackGreek yogurt with blueberries, honey and nuts (220g yogurt, 60g berries, 15g honey, 20g nuts)
- DinnerBaked pollock with buckwheat and fresh cucumber from the container (240g pollock, 80g buckwheat, 1 cucumber)
Muscle Mass Gain — Day 12
- BreakfastRye bread sandwich with baked turkey, cheese and two eggs (80g bread, 120g turkey, 40g cheese, 2 eggs)
- Pre-workoutThree rice crackers with honey and two bananas (30g crackers, 20g honey, 2 bananas)
- Post-workoutLunchbox with baked chicken fillet, pasta and tomatoes (220g fillet, 100g pasta, tomato)
- DinnerBoiled squid meat with boiled rice and herbs (220g squid, 80g dry rice, lemon)
Muscle Mass Gain — Day 13
- Breakfast5% curd cheese with two mashed bananas, honey and nuts (220g cheese, 2 bananas, 15g honey, 20g nuts)
- LunchBaked salmon with a large portion of rice in a lunchbox