Muscle Mass Gain — Day 1
- BreakfastKeto omelette made with five eggs in coconut oil with avocado, lightly salted salmon and spinach (5 eggs, 15g oil, 80g avocado, 70g salmon, 60g spinach)
- Pre‑workout: Coffee with 20g MCT oil, 5g creatine and three boiled eggs with salt (20g MCT, 3 eggs, creatine, salt)
- Post‑workout: Whey protein isolate in water with 35g sugar‑free peanut butter (40g protein, 35g peanut butter)
- DinnerGrilled salmon steak with boiled asparagus and olive oil (240g salmon, 220g asparagus, 15g oil)
Muscle Mass Gain — Day 2
- BreakfastScramble with four whole eggs and three yolks with bacon and cherry tomatoes (4 eggs, 3 yolks, 60g bacon, 80g cherry)
- LunchGrilled ribeye steak with arugula salad and pine nuts (250g beef, 160g arugula, 25g nuts, oil)
- SnackMascarpone or 9% fat cultured cheese with chia seeds and walnuts (200g cheese, 15g chia, 30g nuts)
- DinnerBaked hake with olive‑garlic dressing and braised broccoli (250g hake, 240g broccoli, 15g oil)
Muscle Mass Gain — Day 3
- BreakfastFive‑egg frittata with mushrooms, cheddar cheese and fresh dill (5 eggs, 80g mushrooms, 50g cheese, 15g butter)
- Pre‑workout: Four poached eggs with whole avocado and Himalayan salt (4 eggs, 80g avocado, salt)
- Post‑workout: Baked turkey fillet with braised zucchini and 35g walnuts (240g turkey, 220g zucchini, 35g nuts)
- DinnerBaked cod fillet with olives, cherry tomato and basil (250g cod, 40g olives, 80g cherry, 15g oil)
Muscle Mass Gain — Day 4
- BreakfastHomemade 9% cheese with 20% sour cream, pumpkin seeds and almonds (220g cheese, 50g sour cream, 20g seeds, 20g almonds)
- LunchDuck or chicken thigh with skin baked with Brussels sprouts (250g poultry, 220g sprouts)
- SnackFour boiled eggs and 35g macadamia or almond nuts (4 eggs, 35g nuts)
- DinnerGrilled tuna steak with lettuce, cucumber and avocado (240g tuna, 80g avocado, 140g greens)
Muscle Mass Gain — Day 5
- BreakfastKeto pancakes with eggs, almond flour, mascarpone cheese and protein (3 eggs, 30g almond flour, 50g cheese, 25g protein)
Muscle Mass Gain — Day 6
- Pre-workoutBlack coffee with 20g coconut oil, 5g creatine and a protein serving (20g oil, 5g creatine, 30g protein)
Muscle Mass Gain — Day 7
- Post-workoutBaked chicken fillet with steamed broccoli and olive oil (240g fillet, 220g broccoli, 15g oil)
Muscle Mass Gain — Day 8
- DinnerBaked pike-perch with stewed snap beans and sesame (250g pike-perch, 220g beans, 10g sesame)
Muscle Mass Gain — Day 9
- BreakfastFour poached eggs with buffalo mozzarella, avocado and cherry tomatoes (4 eggs, 70g mozzarella, 60g avocado, 60g cherry tomatoes)
Muscle Mass Gain — Day 10
- LunchBraised beef in its own juice with cauliflower puree and butter (240g beef, 250g cauliflower, 25g butter)
Muscle Mass Gain — Day 11
- Snack40g raw almonds and fresh cucumber (40g almonds, 1 cucumber)
Muscle Mass Gain — Day 12
- DinnerBoiled tiger shrimp in garlic butter with green salad (250g shrimp, 25g butter,
Muscle Mass Gain — Day 13
- BreakfastFermented curd cheese 9% in a pack with sour cream and 30 g walnuts (220 g cheese, 40 g sour cream, 30 g nuts)
- LunchLunchbox with baked beef and steamed broccoli (240 g beef, 220 g broccoli, oil)
- SnackFour hard‑boiled eggs and a piece of hard cheese (4 eggs, 50 g cheese)
- DinnerBaked hake with sauerkraut from a container (250 g hake, 180 g cabbage, 15 g oil)
Muscle Mass Gain — Day 14
- BreakfastMicrowave omelet made from four eggs with mozzarella cheese and butter (4 eggs, 50 g mozzarella, 15 g butter)
- Pre‑workout: Pack of fermented curd cheese 9% with 30 g almonds (180 g cheese, 30 g almonds)
- Post‑workout: Lunchbox with baked chicken breast and stewed zucchini (240 g breast, 220 g zucchini)
- DinnerCanned mackerel or sardines in their own juice with cucumber and egg (180 g fish, 1 egg, 150 g cucumber)
Muscle Mass Gain — Day 15
- BreakfastHomemade cheese 9% with pumpkin seeds and sour cream (200 g cheese, 25 g seeds, 40 g sour cream)
- LunchContainer with boneless chicken thighs and asparagus beans (240 g meat, 220 g beans)
- Snack40 g raw almonds and fresh cucumber (40 g almonds, 1 cucumber)
- DinnerBaked cod with sliced fresh tomatoes and olive oil (250 g cod, 160 g vegetables, 15 g oil)
Muscle Mass Gain — Day 16
- BreakfastFour boiled eggs with avocado and dill in lunchbox (4 eggs, 70g avocado, greens)
- Pre-workoutThree boiled eggs with salt (3 eggs, salt)
- Post-workoutLunchbox with baked turkey and cauliflower (240g turkey, 220g cabbage, oil)
- DinnerBoiled squid with napa cabbage and olive oil (240g squid, 160g cabbage, 15g oil)
Muscle Mass Gain — Day 17
- BreakfastQuick scrambled eggs from four eggs with tomato and bacon (4 eggs, 1 tomato, 40g bacon, butter)
- LunchLunchbox with stewed beef and stewed cabbage (240g beef, 220g cabbage)
- SnackFermented dairy cheese 9% in pack with sour cream (200g cheese, 40g sour cream)
- DinnerSalad with canned tuna, two boiled eggs and cucumber (160g tuna, 2 eggs, 140g cucumber, 12g oil)
Muscle Mass Gain — Day 18
- BreakfastFour poached eggs with mozzarella cheese and cherry tomatoes (4 eggs, 50g mozzarella, 60g cherry)
- LunchBaked turkey fillet with steamed broccoli