RedSported — Recomposition & Tone Diet (High-Protein, Optimal)

BreakfastOmelette with four eggs (two whole, two whites) with spinach, lightly salted salmon and rye toast (2 eggs, 2 whites, 50g spinach, 50g salmon, 50g bread)
Pre‑workout: Oat flakes in water with banana and boiled egg whites (65g oats, 100g banana, 3 egg whites)
Post‑workout: Baked chicken fillet with boiled basmati rice and fresh tomatoes (220g fillet, 70g dry rice, 120g tomatoes)
DinnerSteamed cod fillet with baked potatoes and broccoli (220g cod, 200g potatoes, 160g broccoli, 5g oil)

Breakfast5% fermented milk cheese with 2% Greek yogurt, flaxseed and berries (200g cheese, 60g yogurt, 10g flaxseed, 50g blueberries)
LunchBaked turkey fillet with boiled quinoa and fresh vegetable salad (210g turkey, 65g quinoa, 130g vegetables)
SnackThree boiled eggs and a ripe banana (3 eggs, 1 banana)
DinnerGrass‑fed beef steak grilled with boiled buckwheat and fresh arugula leaves (180g beef, 55g buckwheat, greens, 5g oil)

BreakfastScramble with three eggs and two whites with toast, avocado and fresh cucumber (3 eggs, 2 whites, 50g bread, 40g avocado, 1 cucumber)
Pre‑workout: Basmati rice with stewed chicken fillet fat‑free 1.5 hours before the gym (70g rice, 150g fillet)
Post‑workout: Baked chicken fillet with roasted young potatoes and fresh salad (220g fillet, 220g potatoes, greens)
DinnerGrilled squid meat with rice and fresh pepper (220g squid, 50g dry rice, 80g pepper)

Breakfast5% fermented milk cheese with blueberries, banana and raw almonds (200g cheese, 50g berries, 1 banana, 15g almonds)
LunchBream fillet baked with vegetables and boiled buckwheat (220g bream, 70g buckwheat, 130g zucchini)
SnackSugar‑free protein bar and a glass of 1% kefir (1 bar 45g, 250ml kefir)
DinnerTurkey fillet stewed in herbs with hard‑grain pasta and tomato sauce (210g turkey, 60g pasta, basil)

BreakfastEgg scramble with three eggs, avocado, two rye toasts and fresh spinach (3 eggs, 40g avocado, 50g bread, 80g spinach)
Pre‑workout: Oatmeal in water with honey, banana and two boiled egg whites (65g oats, 10g honey, 1 banana, 2 egg whites)
Post‑workout: Grilled tuna steak with boiled rice and fresh tomatoes (200g tuna, 70g rice, 120g tomatoes)
DinnerChicken fillet in a dry pan with braised asparagus beans and buckwheat (210g fillet, 50g buckwheat, 160g beans)

BreakfastSugar‑free cheese bake with egg, raisins and 15% sour cream (220g 5% cheese, 1 egg, 20g raisins, 25g sour cream)
LunchBaked beef with boiled hard‑grain pasta and cucumber (180g beef, 70g pasta, 120g cucumber)
SnackTwo boiled eggs, apple and 15g walnuts (2 eggs, 1 apple, 15g nuts)
DinnerBoiled tiger shrimp with boiled rice and salad mix (220g shrimp, 50g rice, 130g salad)

BreakfastOmelette with three eggs and two egg whites with cherry tomatoes, basil and mozzarella cheese (3 eggs, 2 egg whites, 80g tomatoes, 35g mozzarella)
LunchBaked chicken fillet with buckwheat and fresh Beijing cabbage salad (220g fillet, 70g buckwheat, 140g salad)
SnackGreek yogurt 2% with pumpkin seeds and fresh apple (180g yogurt, 15g seeds, 1 apple)
DinnerBaked hake with boiled potatoes and braised broccoli (220g hake, 200g potatoes, 150g broccoli)

BreakfastThree boiled eggs with two whole‑grain toasts and cucumber (3 eggs, 50g bread, 1 cucumber)
Pre‑workout: Ripe banana and a portion of whey protein in water (1 banana, 35g protein)
Post‑workout: Lunchbox with baked chicken fillet, basmati rice and tomato (220g fillet, 70g dry rice, 1 tomato)
DinnerCan of canned tuna with two boiled egg whites, potatoes and greens (160g tuna, 2 egg whites, 180g potatoes, salad)

BreakfastWrap with lavash, baked turkey, two eggs and greens (50g lavash, 130g turkey, 2 eggs, greens)
LunchContainer with braised beef and boiled buckwheat (180g beef, 70g buckwheat, cucumber)
SnackPack of 5% cultured cheese with an apple (190g cheese, 1 apple)
DinnerSquid meat boiled with rice and Beijing cabbage (210g squid, 50g rice, 140g cabbage)

Breakfast5% cultured cheese with Greek yogurt and banana (190g cheese, 50g yogurt, 1 banana)
Pre-workoutTwo rice crackers with honey and a protein portion (20g crackers, 10g honey, 35g protein)
Post-workoutLunchbox with baked chicken fillet, mashed potatoes and cucumber (220g fillet, 220g mash, 1 cucumber)
DinnerBaked pike with boiled buckwheat and fresh tomato (220g pike, 50g buckwheat, 1 tomato)

BreakfastQuick scramble of three eggs with cheese and tomato (3 eggs, 35g cheese, 1 tomato)
LunchContainer with boiled turkey fillet, pasta and pepper (210g turkey, 70g pasta, pepper)
SnackProtein bar without sugar and a glass of 1% kefir (1 bar 45g, 220ml kefir)
DinnerBaked cod with sauerkraut from the lunchbox (220g cod, 160g cabbage)

BreakfastRye bread sandwich with baked fillet, two eggs and greens (50g bread, 120g fillet, 2 eggs)
Pre-workoutBanana and a portion of whey protein in water (1 banana, 35g protein)
Post-workoutLunchbox with baked chicken fillet, rice and tomatoes (220g fillet, 70g rice, 1 tomato)
DinnerCanned tuna with boiled potatoes and fresh salad (160g tuna, 180g potatoes, greens)

Breakfast5% cultured cheese in a pack with mashed banana and nuts (190g cheese, 1 banana, 15g nuts)
LunchBaked beef with boiled rice from the lunchbox (180g beef, 70g dry rice)
SnackTwo boiled eggs and a fresh apple (2 eggs, 1 apple)
DinnerBaked cod fillet with buckwheat and fresh cucumber (220g cod, 55g buckwheat, 1 cucumber)

BreakfastOmelette of three eggs with sweet pepper and two toast slices (3 eggs, 80g pepper, 50g bread)
LunchLunchbox with baked chicken fillet and boiled buckwheat (220g fillet, 70g dry buckwheat, cucumber)
Snack2% Greek yogurt with berries and walnuts (180g yogurt, 50g berries, 15g nuts)
DinnerBaked hake with boiled rice and sauerkraut (220g hake, 50g rice, 150g cabbage)