Recomposition & Tone — Day 1
- BreakfastThree-egg, two-white omelet with spinach, whole-wheat toast, and avocado (3 eggs, 2 squirrels, 60g of spinach, 50g of bread, 40g avocado)
- Pre-workoutOatmeal on water with a banana and a spoonful of honey (70g oatmeal, 100g of banana, 15g of honey)
- Post-workoutBaked turkey fillet with boiled basmati rice and fresh tomatoes (180g of turkey, 70g of dry rice, 130g tomatoes)
- DinnerGrilled salmon steak with baked potatoes and broccoli
Recomposition & Tone — Day 2
- BreakfastScrambled eggs from three eggs with avocado, whole‑grain toast and tomatoes (3 eggs, 50g avocado, 50g bread, 1 tomato)
Recomposition & Tone — Day 3
- Pre‑workout: Rice porridge cooked in water with banana and syrup or honey (70g rice, 100g banana, 15g honey)
Recomposition & Tone — Day 4
- Post‑workout: Grilled chicken breast with durum wheat pasta and tomato sauce (180g breast, 70g pasta, basil)
Recomposition & Tone — Day 5
- DinnerBaked pike perch with stewed green beans and fresh pepper (210g perch, 200g beans, pepper)
Recomposition & Tone — Day 6
- BreakfastSugar‑free cheese casserole with raisins, apple and a spoon of sour cream (200g 5% cheese, 1 egg, 25g raisins, 1 apple, 25g sour cream)
Recomposition & Tone — Day 7
- LunchBeef steak pan‑fried on a dry skillet with boiled buckwheat and fresh tomatoes (170g beef, 70g buckwheat, 140g tomatoes)
Recomposition & Tone — Day 8
- SnackKefir 2.5% smoothie with banana and a spoon of oat flakes (250ml kefir, 1 banana, 25g flakes)
Recomposition & Tone — Day 9
- DinnerBoiled tiger shrimp on a bed of mixed salad with boiled rice (200g shrimp, 50g dry rice, greens, 5g oil)
Recomposition & Tone — Day 10
- BreakfastRye bread toast with avocado spread and two poached eggs (60g bread, 50g avocado, 2 eggs)
Recomposition & Tone — Day 11
- LunchBraised turkey fillet with roasted potatoes and fresh cucumber salad (180g turkey, 220g potatoes, 130g cucumbers)
Recomposition & Tone — Day 12
- SnackGrapefruit and 25g almonds (1 grapefruit, 25g almonds)
Recomposition & Tone — Day 13
- DinnerBaked pollock with steamed cauliflower, buckwheat and olive oil (210g pollock, 50g buckwheat, 160g cauliflower, 5g oil)
Recomposition & Tone — Day 14
- BreakfastOvernight oats in a jar with Greek yogurt, banana and honey (65g oats, 140g yogurt, 1 banana, 10g honey)
Recomposition & Tone — Day 15
- Pre‑workout: Banana and 2 rice crackers with peanut butter (1 banana, 20g crackers, 15g spread)
Recomposition & Tone — Day 16
- Post‑workout: Lunchbox with baked chicken breast, boiled basmati rice and cucumber (180g breast, 70g dry rice, cucumber)
Recomposition & Tone — Day 17
- DinnerCanned tuna in its own juice with boiled egg, potatoes and salad (150g tuna, 1 egg, 180g potatoes, greens)
Recomposition & Tone — Day 18
- BreakfastThree boiled eggs, wholegrain bread with mozzarella cheese and tomato (3 eggs, 30g bread, 35g mozzarella, 1 tomato)
- LunchContainer with stewed turkey and boiled buckwheat (180g turkey, 70g buckwheat, fresh pepper)
- SnackProtein bar and a large apple (1 bar 45g, 1 apple)
- DinnerBaked hake with boiled rice and sauerkraut from lunchbox (210g hake, 50g rice, 150g cabbage)
Recomposition & Tone — Day 19
- BreakfastLavash roll with boiled turkey fillet, egg, cheese and herbs (50g lavash, 100g turkey, 1 egg, 30g cheese, herbs)
- Pre-workoutSmoothie with banana, kefir and oats in shaker (1 banana, 220ml kefir, 40g flakes)
- Post-workoutBaked beef with boiled durum
Recomposition & Tone — Day 20
- BreakfastRye bread sandwich with baked turkey, cheese and lettuce (60g bread, 100g turkey, 30g cheese)
- Pre-workoutTwo rice crackers with honey and banana (20g crackers, 15g honey, 1 banana)
- Post-workoutLunchbox with baked chicken fillet, pasta and tomatoes (180g fillet, 70g pasta, tomato)
- DinnerSquid meat boiled with boiled rice and greens (190g squid, 50g dry rice, lemon)
Recomposition & Tone — Day 21
- Breakfast5% cultured cheese with mashed banana and a handful of nuts (180g cheese, 1 banana, 15g nuts)
- LunchBaked salmon with boiled rice in a lunchbox (160g salmon, 65g dry rice, fresh cucumber)
- SnackGreen apple and two boiled eggs (1 apple, 2 eggs)
- DinnerQuick omelette with three eggs with green peas and two crackers (3 eggs, 60g peas, 20g crackers)
Recomposition & Tone — Day 22
- BreakfastLavash roll with cultured cheese, greens and fresh tomato (50g lavash, 140g 5% cheese, 1 tomato)
- LunchBaked chicken fillet with boiled buckwheat and fresh salad (180g fillet, 70g buckwheat, 120g vegetables)
- SnackGlass of 2.5% quark with banana and 15g walnuts (250ml quark, 1 banana, 15g nuts)
- DinnerCanned tuna with boiled potatoes and dill (150g tuna, 200g potatoes, greens)