Recomposition & Tone — Day 1

• BreakfastOatmeal cooked in water with protein isolate, banana and blueberries (80g oats, 35g protein, 1 banana, 60g berries)
• Pre-workoutJasmine white rice with baked chicken breast and a pinch of salt (75g dry rice,

Recomposition & Tone — Day 2

• BreakfastOatmeal with banana, berries, and whey protein (80g flakes, 1 banana, 50g blueberries, 35g protein)
• Pre-workoutBoiled hard‑type pasta with turkey fillet (75g pasta, 160g turkey, basil)
• Post-workoutWhite rice with chicken fillet and boiled green beans (80g rice, 180g fillet, 100g beans)
• DinnerBaked pike with roasted young potatoes and fresh salad (200g pike, 180g potatoes, 120g salad)

Recomposition & Tone — Day 3

• BreakfastScrambled eggs from three eggs grilled with avocado and tomatoes (3 eggs, 60g avocado, 100g tomatoes)
• LunchBaked beef tenderloin with stewed spinach and zucchini (180g meat, 220g zucchini and spinach, 8g oil)
• SnackGrainy 5% cheese with pumpkin seeds (180g cheese, 20g seeds)
• DinnerBaked salmon fillet with broccoli and lemon juice (180g salmon, 220g broccoli)

Recomposition & Tone — Day 4

• BreakfastOat pancakes with protein, banana, and fresh berries (65g oats, 1 egg, 30g protein, 1 banana, 50g berries)
• LunchBaked chicken fillet with roasted potatoes and fresh cucumbers (180g fillet, 250g potatoes, 120g cucumbers)
• SnackFresh grapefruit and 25g almonds (1 grapefruit, 25g almonds)
• DinnerBoiled shrimp with boiled rice, green salad, and olive oil (200g shrimp, 55g dry rice, 120g salad, 5g oil)

Recomposition & Tone — Day 5

• BreakfastOat shake with protein and banana on the go (75g flakes, 35g protein, 1 banana, water)
• Pre-workoutLunchbox with white rice and boiled turkey fillet (75g dry rice, 160g turkey)
• Post-workoutProtein shake on water and 3 rice crackers with honey (35g protein, 30g crackers, 15g honey)
• DinnerCanned tuna in its own juice with boiled buckwheat and cucumber (150g tuna, 65g buckwheat, greens)

Recomposition & Tone — Day 6

• BreakfastThree boiled eggs with avocado and tomato (3 eggs, 60g avocado, 1 tomato)
• LunchLunchbox with baked beef and stewed cabbage (180g beef, 220g cabbage)
• SnackPack of 5% curd cheese with 20g almonds (180g cheese, 20g nuts)
• DinnerSalad with canned tuna, boiled egg and fresh cucumbers (160g tuna, 1 egg, 150g cucumber, 5g oil)

Recomposition & Tone — Day 7

• BreakfastQuick oatmeal with protein and banana from microwave (75g flakes, 35g protein, 1 banana)
• Pre-workoutContainer with boiled buckwheat and chicken fillet (75g dry buckwheat, 160g fillet)
• Post-workoutProtein isolate with rice crackers and honey (35g protein, 30g crackers, 15g honey)

Recomposition & Tone — Day 8

• BreakfastOvernight oats with protein and apple in a jar (75g flakes, 35g protein, 1 apple, 10g honey)
• Pre-workoutLunchbox with durum pasta and chicken fillet (75g pasta, 160g fillet)
• Post-workoutWhey protein in a shaker with ripe banana (35g protein, 1 banana)
• DinnerBaked turkey fillet with basmati rice and fresh tomato (180g turkey, 60g rice, tomato)

Recomposition & Tone — Day 9

• BreakfastThree poached eggs with mozzarella cheese and fresh cucumber (3 eggs, 45g mozzarella, 1 cucumber)
• LunchBaked cod fillet with sauerkraut from lunchbox (220g cod, 180g cabbage, 5g oil)
• SnackFermented dairy cheese 5% with 20g walnuts (180g cheese, 20g nuts)
• DinnerSalad with chicken fillet, cucumbers, celery and olive oil (180g fillet, 150g