Muscle Mass Gain — Day 1

• BreakfastOatmeal with 2.5% milk and protein, two bananas, honey and peanut butter (100g oats, 250ml milk, 40g protein, 2 bananas, 25g honey, 30g paste)
• Pre‑workout: Jasmine rice with baked tofu and sweet pepper 1.5 hours before the gym (100g dry rice, 200g tofu, pepper)
• Post‑workout: Anabolic plant shake: 45g protein, 5g creatine, two bananas and 25g honey in a shaker (45g protein, 2 bananas, 25g honey, creatine)
• DinnerBoiled red lentils with boiled quinoa, roasted potatoes and pine nuts (80g lentils, 65g quinoa, 250g potatoes, 20g nuts)

Muscle Mass Gain — Day 2

• BreakfastScramble of four whole eggs and three egg whites with a whole avocado, cherry tomatoes and cheese toast (4 eggs, 3 whites, 70g avocado, 80g cherry, 60g bread, 40g cheese)
• LunchGrilled tofu steak with a large arugula salad, cucumbers, feta cheese and pumpkin seeds (240g tofu, 50g feta, 160g salad, 30g seeds)
• Snack5% cultured cheese with a protein portion, two bananas and walnuts (240g cheese, 30g protein, 2 bananas, 30g nuts)
• DinnerOmelette of four eggs with braised asparagus beans, olives and boiled potatoes (4 eggs, 220g beans, 30g olives, 250g potatoes)

Muscle Mass Gain — Day 3

• BreakfastOat pancakes with protein, two bananas, blueberries and peanut butter (90g oats, 2 eggs, 2 whites, 35g protein, 2 bananas, 30g paste, 60g berries)
• Pre‑workout: Boiled quinoa with braised tofu and cherry tomatoes (90g quinoa, 200g tofu, 80g cherry)
• Post‑workout: White basmati rice with lentils, soy sauce and two bananas (90g rice, 65g lentils, 2 bananas)
• Dinner5% cultured cheese with 2% Greek yogurt, flaxseed, berries and nuts (220g cheese, 70g yogurt, 15g seeds, 60g berries, 25g almonds)

Muscle Mass Gain — Day 4

• BreakfastShakshuka with four eggs and two egg whites with mushrooms, feta cheese and toast (4 eggs, 2 whites, 80g mushrooms, 50g feta, 60g bread)
• LunchBaked tofu with steamed cauliflower, new potatoes and olive oil (240g tofu, 220g cauliflower, 250g potatoes, 15g oil)
• SnackGreek yogurt with a protein portion

Muscle Mass Gain — Day 5

• BreakfastOatmeal with two bananas, honey, cinnamon and a portion of protein in milk (100g oats, 250ml milk, 2 bananas, 25g honey, 40g protein)
• Pre-workoutHard‑grain pasta with tofu and tomato sauce (100g pasta, 200g tofu, 140g tomatoes)
• Post-workoutProtein shake with creatine, two ripe bananas and 3 rice crackers (45g protein, 5g creatine, 2 bananas, 30g crackers)
• DinnerBoiled chickpeas with green salad, baked potatoes and olive oil (85g chickpeas, 320g potatoes, 150g salad, 10g oil)

Muscle Mass Gain — Day 6

• BreakfastScrambled eggs from four eggs with whole avocado, fresh spinach, cheese and two toasts (4 eggs, 70g avocado, 80g spinach

Muscle Mass Gain — Day 7

• BreakfastFour boiled eggs with whole avocado, cherry tomato and toast (4 eggs, 70g avocado, 60g cherry, 50g bread)
• LunchContainer with baked tofu, steamed broccoli and feta cheese (240g tofu, 220g broccoli, 45g feta)
• SnackPack of 5% cottage cheese with protein, two bananas and almonds (220g cheese, 30g protein, 2 bananas, 25g almonds)
• DinnerSalad with tofu, four boiled eggs, fresh cucumbers and olive oil (180g tofu,

Muscle Mass Gain — Day 8

• BreakfastLarge lavash with cottage cheese, three eggs, cheese and dill (60g lavash, 150g cheese 5%, 3 eggs, 40g cheese)
• Pre-workoutLunchbox with durum wheat pasta and tofu in tomato sauce (100g pasta, 200g tofu)
• Post-workoutProtein shake with two bananas and 4 rice crackers (45g protein, 2 bananas, 40g crackers)
• DinnerBoiled chickpeas with basmati rice, greens and olive oil (85g chickpeas, 75g rice, greens, 10g oil)

Muscle Mass Gain — Day 9

• BreakfastFour boiled eggs with feta cheese, avocado and cherry tomatoes (4 eggs, 50