Recomposition & Tone — Day 1

• BreakfastOmelette made with four eggs, tomato, dill, and two slices of rye bread (4 eggs, 1 tomato, 60g bread)
• LunchBoiled chicken fillet with buckwheat and fresh cabbage salad (200g fillet, 65g dry buckwheat, 140g salad)
• SnackFermented dairy cheese 5% with a spoon of sour cream and an apple (200g cheese, 30g sour cream, 1 apple)
• DinnerBaked hake with boiled potatoes and cucumber (220g hake, 200g potatoes, 1 large cucumber)

Recomposition & Tone — Day 2

• BreakfastFermented dairy cheese 5% with two boiled eggs, rye bread, and herbs (180g cheese, 2 eggs, 50g bread, herbs)
• LunchBaked turkey with boiled rice and stewed vegetables (200g turkey, 65g dry rice, 150g vegetables)
• SnackGlass of thick kefir 2.5% and a banana (250ml kefir, 1 banana)
• DinnerBoiled chicken fillet with stewed zucchini and fresh tomato (200g fillet, 220g zucchini, 1 tomato)

Recomposition & Tone — Day 3

• BreakfastOat porridge in 1.5% milk with three boiled eggs (55g oats, 120ml milk, 3 eggs)
• LunchMackerel fillet stewed in tomato with buckwheat porridge (240g mackerel, 65g buckwheat, 120g tomatoes)
• SnackFermented dairy cheese 5% with a spoon of honey and a handful of nuts (180g cheese, 10g honey, 15g nuts)
• DinnerStewed lean beef with boiled hard‑type pasta (180g beef, 60g pasta, herbs)

Recomposition & Tone — Day 4

• BreakfastScrambled eggs from three eggs with hard cheese, toast, and fresh cucumber (3 eggs, 40g cheese, 50g bread, 1 cucumber)
• LunchBoiled chicken fillet with roasted potatoes and sauerkraut (210g fillet, 220g potatoes, 140g cabbage)
• SnackPack of granular 5% cheese with a pear (180g cheese, 1 pear)
• DinnerBaked pollock with stewed asparagus beans and lemon (220g pollock, 220g beans)

Recomposition & Tone — Day 5

• BreakfastThree‑egg omelette with two egg whites, tomatoes and parsley (3 eggs, 2 whites, 1 tomato, 40g bread)
• LunchGrilled turkey fillet with boiled rice and fresh pepper (200g turkey, 65g dry rice, 1 pepper)

Recomposition & Tone — Day 6

• BreakfastLavash roll with boiled turkey fillet, two eggs and greens (50g lavash, 120g turkey, 2 eggs, salad)
• LunchContainer with stewed turkey and boiled rice (200g turkey, 65g rice, pepper)
• SnackThick Greek yogurt 2% and a large apple (190g yogurt, 1 apple)
• DinnerBoiled squid with boiled buckwheat and Beijing cabbage (200g squid, 50g buckwheat, 130g cabbage)

Recomposition & Tone — Day 7

• BreakfastFermented milk cheese 5% in a pack with mashed apple and two boiled eggs (180g cheese, 1 apple, 2 eggs)
• LunchSteamed chicken cutlets with buckwheat from container (200g cutlets, 65g dry buckwheat, cucumber)
• SnackTwo perfectly boiled eggs and wholegrain roll with cheese (2 eggs, 20g rolls, 30g cheese)
• DinnerCanned tuna

Recomposition & Tone — Day 8

• BreakfastRye bread sandwiches with baked chicken fillet, cheese and egg (50g bread, 120g fillet, 25g cheese, 1 egg)
• LunchBaked turkey fillet with pasta from lunchbox (200g turkey, 65g pasta, tomato)
• SnackTwo boiled eggs and a sweet banana (2 eggs, 1 banana)
• DinnerBaked hake with boiled potatoes and sauerkraut (220g hake, 180g potatoes, 120g cabbage)

Recomposition & Tone — Day 9

• Breakfast5% fermented cheese with two boiled eggs and a roll (180g cheese, 2 eggs, 20g roll)
• LunchBaked chicken fillet with rice and fresh pepper in lunchbox (210g fillet, 65g rice, 80g pepper)
• SnackFresh orange and 20g walnuts (1 orange, 20g nuts)
• DinnerCanned tuna with boiled beans and fresh salad (160g tuna, 150g beans, greens