Muscle Mass Gain — Day 1
- BreakfastOatmeal in 2.5% milk with two bananas, honey, peanut butter and walnuts (90g oats, 250ml milk, 2 bananas, 20g honey, 25g paste, 25g nuts)
- LunchBoiled red lentils with braised tofu, rice and fresh tomatoes (75g lentils, 180g tofu, 65g dry rice, 130g tomatoes)
- SnackFermented milk cheese 5% with thick sour cream, banana and honey (220g cheese, 40g sour cream, 1 banana, 15g honey)
- DinnerOmelette with four eggs with hard cheese, tomatoes and a large portion of baked potatoes (4 eggs, 40g cheese, 1 tomato, 280g potatoes)
Muscle Mass Gain — Day 2
- BreakfastScrambled eggs with four eggs in butter with three slices of rye bread, hard cheese and cucumber (4 eggs, 15g butter, 80g bread, 40g cheese, 1 cucumber)
- LunchBraised tofu with boiled buckwheat, olive oil and fresh cabbage salad (200g tofu, 95g buckwheat, 150g salad, 10g oil)
- SnackGlass of thick kefir 2.5%, two sweet apples and 30g almonds (300ml kefir, 2 apples, 30g almonds)
- DinnerFermented milk cheese 5% with grated fresh cucumber, herbs, three boiled eggs and bread (200g cheese, 3 eggs, 50g bread, herbs)
Muscle Mass Gain — Day 3
- BreakfastOatmeal in milk with two bananas, honey and four boiled eggs (90g oats, 200ml milk, 2 bananas, 15g honey, 4 eggs)
- LunchRed beans braised in tomato sauce with a large portion of rice and tofu (80g dry beans, 75g rice, 160g tofu)
- SnackFermented milk cheese 5% with fresh berries, honey and cheese sandwiches (220g cheese, 60g berries, 15g honey, 50g bread, 30g cheese)
- DinnerFried tofu on a dry pan with steamed broccoli, baked potatoes and soy sauce (200g tofu, 180g broccoli, 280g potatoes)
Muscle Mass Gain — Day 4
- BreakfastWhole‑grain bread toast with butter, fermented milk cheese, tomato and two eggs (80g bread, 15g butter, 140g cheese 5%, 2 eggs)
- LunchBoiled chickpeas with braised zucchini, carrots and boiled buckwheat (85g chickpeas, 70g buckwheat, 160g vegetables)
- SnackTwo large bananas, 35g raw almonds and a glass of milk (2 bananas, 35g almonds,
Muscle Mass Gain — Day 5
- BreakfastSyrniki with 15% sour cream, honey and two bananas (240g cheese 5%, 2 eggs, 30g flour, 40g sour cream, 20g honey, 2 bananas)
Muscle Mass Gain — Day 6
- LunchBoiled rice with stewed tofu, carrot and three boiled eggs (90g rice, 180g tofu, 3 eggs)
Muscle Mass Gain — Day 7
- SnackGlass of drinking yogurt, two apples and 30g walnuts (300ml yogurt, 2 apples, 30g nuts)
Muscle Mass Gain — Day 8
- DinnerFried tofu with stewed snap beans, young potatoes and butter (200g tofu, 180g beans, 250g potatoes, 15g butter)
Muscle Mass Gain — Day 9
- BreakfastShakshuka of four eggs in tomatoes with bell pepper, feta and three toasts (4 eggs, 150g tomatoes, 45g feta, 75g bread)
Muscle Mass Gain — Day 10
- LunchThick lentil soup with potatoes, tofu and a piece of rye bread (400ml soup, 140g tofu, 70g bread)
Muscle Mass Gain — Day 11
- SnackFermented milk cheese 5% with two mashed bananas and nuts (220g cheese, 2 bananas, 25g nuts)
Muscle Mass Gain — Day 12
- DinnerBaked cauliflower under mozzarella cheese with three boiled eggs and boiled rice (200g cauliflower, 50g mozzarella, 3 eggs, 65g dry rice)
Muscle Mass Gain — Day 13
- BreakfastOatmeal with milk, grated apple, cinnamon, honey, peanut butter and flaxseed (90g oats, 200ml milk, 1 apple, 20g honey, 25g paste, 10g seeds)
Muscle Mass Gain — Day 14
- LunchBoiled quinoa with stewed tofu, beans and fresh salad (75g quinoa, 180g tofu, 120g beans)
Muscle Mass Gain — Day 15
- SnackTwo sweet oranges and 35g hazelnuts (2 oranges, 35g nuts)
Muscle Mass Gain — Day 16
- DinnerScramble of four eggs with spinach, tomatoes, hard cheese and boiled buckwheat (4 eggs, 60g spinach, 40g cheese, 70g buckwheat)
Muscle Mass Gain — Day 17
- BreakfastOvernight soaked oats in 2.5% milk with two bananas, honey and nuts (90g flakes, 250ml milk, 2 bananas, 20g honey, 25g nuts)
Muscle Mass Gain — Day 18
- LunchLunchbox with boiled lentils, basmati rice and tofu (70g lentils, 65g rice, 180g tofu)
Muscle Mass Gain — Day 19
- SnackPack of fermented milk cheese 5% with two bananas (220g cheese, 2 bananas)
Muscle Mass Gain — Day 20
- BreakfastFour boiled eggs with three toasts, cheese and cucumber (4 eggs, 75g bread, 40g cheese, 1 cucumber)
- LunchContainer with buckwheat porridge, baked tofu and two boiled eggs (95g buckwheat, 180g tofu, 2 eggs)
- SnackThick 2% Greek yogurt with two bananas and honey (220g yogurt, 2 bananas, 15g honey)
- Dinner5% fermented milk cheese with tomato, cucumber, greens, two eggs and bread (200g cheese, 2 eggs, 50g bread, vegetables)
Muscle Mass Gain — Day 21
- BreakfastQuick microwave oatmeal with two bananas, milk and honey (90g flakes, 180ml milk, 2 bananas, 20g honey)
- Lunch
Muscle Mass Gain — Day 22
- Breakfast5% cultured cheese in a pack with two bananas, honey and nuts (220g cheese, 2 bananas, 15g honey, 20g nuts)
- LunchLunchbox with buckwheat porridge, tofu, two eggs and tomato (90g buckwheat, 180g tofu, 2 eggs, 1 tomato)
- SnackGreek yogurt with blueberries, honey and almonds (220g yogurt, 60g berries, 15g honey, 25g almonds)
- DinnerBaked tofu with asparagus beans, boiled rice and butter (190g tofu, 180g beans, 70g rice, 15g butter)
Muscle Mass Gain — Day 23
- BreakfastFour boiled eggs with two rolls, mozzarella cheese and tomato (4 eggs, 30g rolls, 50g mozzarella, 1 tomato)
- LunchLunchbox with boiled lentils, basmati rice and stewed vegetables (60g lentils, 70g rice, 160g vegetables)
- SnackPack of 5% cultured cheese with two bananas (220g cheese, 2 bananas)
- DinnerSalad with tofu, three boiled eggs, boiled potatoes and oil (160g tofu, 3 eggs, 250g potatoes, 10g oil)
Muscle Mass Gain — Day 24
- BreakfastOat flakes poured with hot 2.5% milk, two bananas and honey (90g flakes, 200ml milk, 2 bananas, 20g honey)
- LunchLunchbox with boiled rice, tofu, beans and tomatoes (75g dry rice, 180g tofu, 100g beans)
- SnackFresh grapefruit, banana and 35g almonds (1 grapefruit, 1 banana, 35g almonds)
- DinnerQuick scramble with four eggs, cheese, dill and two toast slices (4 eggs, 40g cheese, 60g bread)