Muscle Mass Gain — Day 1
- BreakfastScramble of five eggs in olive oil
Muscle Mass Gain — Day 2
- BreakfastHomemade 9% cheese with thick 20% sour cream, green onions, and walnuts (220g cheese, 50g sour cream, 30g nuts)
- Pre‑workout: Three whole eggs with tomato and a pinch of Himalayan salt (3 eggs, 1 tomato, salt)
- Post‑workout: Baked turkey fillet with steamed broccoli and olive oil (240g turkey, 220g broccoli, 15g oil)
- DinnerGrilled squid meat with cucumber, celery, and olive salad (240g squid, 160g vegetables, 35g olives)
Muscle Mass Gain — Day 3
- BreakfastShakshuka with four eggs, sweet pepper, basil, and feta cheese (4 eggs, 80g pepper, 50g feta)
- LunchBaked boneless chicken thigh with braised eggplant and oil (240g meat, 220g eggplant, 15g oil)
- SnackFresh cucumber with mozzarella, avocado, and olives (1 cucumber, 60g mozzarella, 50g avocado, 25g olives)
- DinnerBaked pollock with arugula and fresh tomato salad (250g pollock, 160g greens, 12g oil)
Muscle Mass Gain — Day 4
- BreakfastScramble with four eggs, whole avocado, and cherry tomatoes (4 eggs, 80g avocado, 80g cherry)
- LunchBraised beef in herbs with sauerkraut and oil (230g beef, 200g cabbage, 15g oil)
- Snack9% fermented dairy cheese with 35g hazelnuts and sour cream (200g cheese, 35g hazelnuts, 30g sour cream)
- DinnerBoiled tiger shrimp on a bed of mixed greens with lemon and butter (240g shrimp, 160g greens, 15g butter)
Muscle Mass Gain — Day 5
- BreakfastFour boiled eggs with whole avocado and cherry tomato in a container (4 eggs, 80g avocado, 60g cherry)
- Pre‑workout: Three boiled eggs with a pinch of salt and 25g almonds (3 eggs, 25g nuts)
- Post‑workout: Lunchbox with chicken thighs and steamed broccoli (240g meat, 220g broccoli, oil)
- DinnerCanned tuna in oil with two boiled eggs and salad (160g tuna, 2 eggs, 150g salad, 10g oil)
Muscle Mass Gain — Day 6
- BreakfastCottage cheese 9% with sour cream, cucumber and dill (220g cheese, 40g sour cream, 1 cucumber)
- LunchContainer with stewed beef and asparagus beans (240g beef, 220g beans)
- SnackThree boiled eggs and 35g walnuts (3 eggs, 35g nuts)
- DinnerBaked hake with sauerkraut from lunchbox (250g hake, 180g cabbage, 15g oil)
Muscle Mass Gain — Day 7
- BreakfastMicrowave omelet of four eggs with mozzarella cheese and butter (4 eggs, 50g mozzarella, 15g butter)
- Pre-workoutPack of 9% cottage cheese with 25g almonds (180g cheese, 25g almonds)
- Post-workoutLunchbox with baked turkey fillet and stewed zucchini (240g turkey, 220g zucchini, oil)
- DinnerMackerel baked in foil with fresh cucumber (220g mackerel, 150g cucumber)
Muscle Mass Gain — Day 8
- BreakfastFour boiled "cruto" eggs with fresh spinach, cheese and olives (4 eggs, 60g spinach, 40g cheese, 30g olives)
- LunchChicken cutlets with cauliflower from container (240g cutlets, 220g cauliflower, butter)
- Snack40g raw almonds and a piece of hard cheese (40g almonds, 45g cheese)
- DinnerBaked cod with sliced fresh cucumbers and olive oil (250g cod, 160g cucumbers, 15g oil)
Muscle Mass Gain — Day 9
- BreakfastCottage cheese 9% with sunflower seeds, sour cream and dill (220g cheese, 40g sour cream, 25g seeds)
Muscle Mass Gain — Day 10
- Pre-workoutThree boiled eggs with cucumber (3 eggs, 1 cucumber)
Muscle Mass Gain — Day 11
- Post-workoutLunchbox with baked turkey fillet and broccoli (240g turkey, 220g broccoli, oil)
Muscle Mass Gain — Day 12
- DinnerBoiled squid with napa cabbage and olive oil (240g squid, 160g cabbage, 15g oil)
Muscle Mass Gain — Day 13
- BreakfastQuick scramble of four eggs with tomato and bacon (4 eggs, 1 tomato, 40g bacon, butter)
Muscle Mass Gain — Day 14
- LunchBaked boneless chicken thigh with stewed vegetables (240g meat, 220g vegetables)
Muscle Mass Gain — Day 15
- Snack40g walnuts and fresh cucumber (40g nuts, 1 cucumber)
Muscle Mass Gain — Day 16
- DinnerCanned tuna with two boiled eggs and fresh pepper (160g tuna, 2