Muscle Mass Gain — Day 1
- BreakfastEgg scramble with five eggs in butter with hard cheese and two fresh cucumbers (5 eggs, 20g butter, 50g cheese, 2 cucumbers)
- LunchBaked chicken thighs with skin with braised cabbage and olive oil (250g meat, 250g cabbage, 15g oil)
- SnackHomemade 9% fat cheese with 20% thick sour cream and walnuts (220g cheese, 50g sour cream, 35g nuts)
- DinnerBaked salmon or mackerel with Peking cabbage salad, cucumber and oil (220g salmon, 200g salad, 15g oil)
Muscle Mass Gain — Day 2
- BreakfastOmelette with four eggs with mozzarella cheese, mushrooms, tomatoes and butter (4 eggs, 60g mozzarella, 80g mushrooms, 15g butter)
- LunchBraised marble beef with grilled zucchini and olives (240g beef, 220g zucchini, 35g olives)
- SnackFour boiled hard-boiled eggs with mayonnaise or sour cream and cucumber (4 eggs, 30g sour cream, 1 cucumber)
- DinnerBaked pork loin with steamed broccoli under cheese sauce (220g meat, 220g broccoli, 40g cheese)
Muscle Mass Gain — Day 3
- Breakfast9% fermented milk cheese with 20% sour cream, green onion, salt and 35g almonds (220g cheese, 40g sour cream, 35g almonds)
- LunchBaked pike or hake in butter sauce with cauliflower (250g fish, 220g cabbage, 30g cream)
- SnackFresh bell pepper, 40g cheddar cheese and 30g walnuts (1 pepper, 40g cheese, 30g nuts)
- DinnerBeef and pork cutlets with braised eggplant (240g cutlets, 220g eggplant, 10g oil)
Muscle Mass Gain — Day 4
- BreakfastShakshuka with four eggs in tomatoes with bell pepper, bacon and feta (4 eggs, 120g tomatoes, 40g bacon, 45g feta)
- LunchBaked chicken thigh with steamed broccoli and olive oil (240g meat, 220g broccoli, 15g oil)
- Snack9% fermented milk cheese with whole avocado and pumpkin seeds (180g cheese, 70g avocado, 20g seeds)
- DinnerBaked pollock or pollock with braised asparagus beans under butter (250g fish, 220g beans, 20g butter)
Muscle Mass Gain — Day 5
- BreakfastScramble from five eggs with fresh spinach, cherry tomatoes and hard cheese (5 eggs, 60g spinach, 50g cheese, 80g cherry)
- LunchTurkey thigh fillet grilled with cabbage and dill salad (240
Muscle Mass Gain — Day 6
- BreakfastQuick omelet of four eggs in a container with cheese and dill (4 eggs, 45g cheese, herbs)
- LunchBaked turkey thigh with stewed vegetables from lunchbox (240g turkey, 200g vegetables, oil)
- SnackFour boiled eggs and fresh bell pepper (4 eggs, 1 pepper)
- DinnerBaked mackerel with sauerkraut from container (220g mackerel, 180g cabbage)
Muscle Mass Gain — Day 7
- BreakfastHomemade 9% cheese in a pack with sour cream, salt and almond (220g cheese, 40g sour cream, 30g almond)
- LunchBeef patties with steamed broccoli from lunchbox (240g patties, 220g broccoli, butter)
- Snack40g raw almond and a piece of hard cheese (40g almond, 45g cheese)
- DinnerCanned pink salmon or sardines in own juice with cucumber and egg (180g fish, 1 egg, 150g cucumber)
Muscle Mass Gain — Day 8
- BreakfastFour po
Muscle Mass Gain — Day 9
- BreakfastQuick scrambled eggs from four eggs with tomato and bacon (4 eggs, 1 tomato, 40g bacon)
- LunchBraised beef with cauliflower from lunchbox (230g beef, 220g cauliflower, 15g butter)
- SnackThree boiled eggs and 30g pumpkin seeds (3 eggs, 30g seeds)
- DinnerBoiled squid with napa cabbage and olive oil (240g squid, 160g cabbage, 15g oil)
Muscle Mass Gain — Day 10
- BreakfastFermented milk cheese 9% with chopped dill, walnuts and oil (220g cheese, 30g nuts, 10g oil)
- LunchBaked chicken thigh with stewed zucchini from container (240g meat, 220g zucchini)
- Snack40g walnuts and fresh cucumber (40g nuts, 1 cucumber)
- DinnerSalad with canned tuna, two boiled eggs and cucumber (160g tuna, 2 eggs, 140g cucumber, 12g oil)
Muscle Mass Gain — Day 11
- BreakfastFour boiled