Muscle Mass Gain — Day 1
- BreakfastOmelet with four whole eggs and two egg whites with spinach, lightly salted salmon and cheese toast (4 eggs, 2 egg whites, 60g spinach, 60g salmon, 75g bread, 35g cheese)
- Pre-workoutOatmeal made with 2.5% milk with banana, honey and a serving of protein (80g oats, 200ml milk, 1 banana, 20g honey, 30g protein)
- Post-workoutBaked chicken breast with a large portion of basmati rice and fresh tomatoes (230g breast, 100g dry rice, 140g tomatoes)
- DinnerGrilled tuna steak with roasted new potatoes and steamed broccoli (220g tuna, 300g potatoes, 160g broccoli)
Muscle Mass Gain — Day 2
- Breakfast5% curd cheese with 2% Greek yogurt, whey protein, banana and nuts (220g cheese, 70g yogurt, 25g protein, 1 banana, 25g nuts)
- LunchBaked turkey breast with boiled quinoa, fresh salad and olive oil (230g turkey, 90g quinoa, 140g vegetables, 10g oil)
- SnackThree boiled eggs, sweet banana and apple (3 eggs, 1 banana, 1 apple)
- DinnerLean beef steak grilled with boiled buckwheat and arugula leaves (220g beef, 85g buckwheat, greens, 8g oil)
Muscle Mass Gain — Day 3
- BreakfastScramble with four eggs and two egg whites with rye bread toast, avocado and fresh cucumber (4 eggs, 2 egg whites, 75g bread, 50g avocado, 1 cucumber)
- Pre-workoutBasmati rice with stewed chicken breast, fat‑free (90g rice, 160g breast)
- Post-workoutBaked chicken breast with roasted potatoes, pasta or rice and salad (230g breast, 300g potatoes, salad)
- DinnerGrilled squid with boiled rice and fresh bell pepper (230g squid, 80g rice, 1 pepper)
Muscle Mass Gain — Day 4
- Breakfast5% curd cheese with protein, blueberries, banana and raw almonds (220g cheese, 30g protein, 60g berries, 1 banana, 20g almonds)
- LunchBaked pike perch fillet with vegetables and a large portion of boiled buckwheat (240g perch, 100g buckwheat, 140g zucchini)
- SnackTwo sugar‑free protein bars and a glass of 2.5% kefir (2 bars of 45g, 250ml kefir)
Muscle Mass Gain — Day 5
- BreakfastScrambled eggs from four eggs with avocado, three rye toasts and fresh spinach (4 eggs, 60g avocado, 75g bread, 80g spinach)
- Pre-workoutOatmeal cooked with milk, honey, banana and a serving of protein (80g oats, 150ml milk, 20g honey, 1 banana, 30g protein)
- Post-workoutBaked chicken fillet with boiled white rice and fresh tomatoes (230g fillet, 100g rice, 140g tomatoes)
- DinnerBaked cod with young potatoes and stewed green beans (240g cod, 280g potatoes, 160g beans)
Muscle Mass Gain — Day 6
- BreakfastSugar-free cheese casserole with egg, raisins, protein, sour cream and honey (240g 5% cheese, 2 eggs, 25g raisins, 25g protein, 30g sour cream, 15g honey)
- LunchBaked beef with boiled durum pasta and cucumber (220g beef, 100g pasta, 120g cucumber)
- SnackThree boiled eggs, apple, banana and 25g walnuts (3 eggs, 1 apple, 1 banana,
Muscle Mass Gain — Day 7
- BreakfastLavash roll with baked turkey, three eggs, cheese and herbs (60g lavash, 130g turkey, 3 eggs, 35g cheese)
- LunchContainer with stewed beef and boiled buckwheat (220g beef, 100g buckwheat, cucumber)
- SnackPack of 5% curd cheese with protein and two bananas (220g cheese, 25g protein, 2 bananas)
- DinnerBoiled squid meat with rice and napa cabbage (230g squid, 75g rice, 140g cabbage)
Muscle Mass Gain — Day 8
- Breakfast5% curd cheese with Greek yogurt, protein and banana (220g cheese, 60g yogurt, 25g protein, 1 banana)
- Pre-workoutThree rice crackers with honey and a serving of protein (30g crackers, 15g honey
Muscle Mass Gain — Day 9
- BreakfastRye bread sandwiches with baked fillet, two eggs and cheese (80g bread, 130g fillet, 2 eggs, 35g cheese)
Muscle Mass Gain — Day 10
- Pre-workoutTwo bananas and a serving of whey protein with water (2 bananas, 35g protein)
Muscle Mass Gain — Day 11
- Post-workoutLunchbox with baked chicken fillet, rice and tomatoes (230g fillet, 100g rice, 1 tomato)
Muscle Mass Gain — Day 12
- DinnerCanned tuna with boiled potatoes and fresh salad (160g tuna, 280g potatoes, greens)
Muscle Mass Gain — Day 13
- Breakfast5% fermented curd in a pack with mashed banana, honey and nuts (220g curd, 1 banana, 15g honey, 25g nuts)
Muscle Mass Gain — Day 14
- LunchBaked beef with boiled rice from the lunchbox (220g beef, 100g dry rice)
Muscle Mass Gain — Day 15
- SnackThree boiled eggs, an apple and a banana (3 eggs, 1 apple, 1 banana)
Muscle Mass Gain — Day 16
- DinnerBaked pollock fillet with buckwheat and fresh cucumber (240g pollock, 80g buckwheat, 1 cucumber)
Muscle Mass Gain — Day 17
- BreakfastOmelette made with four eggs, sweet pepper and two cheese toasts (4 eggs, 80g pepper, 60g bread, 35g cheese)
Muscle Mass Gain — Day 18
- LunchLunchbox with baked chicken fillet and boiled buckwheat (230g fillet, 100g dry buckwheat, cucumber)
Muscle Mass Gain — Day 19
- Snack2% Greek yogurt with protein, berries and nuts (200g yogurt, 25g protein, 50g berries, 20g nuts)
Muscle Mass Gain — Day 20
- DinnerBaked hake with boiled rice and sauerkraut (240g hake, 80g rice, 150g cabbage)