Recomposition & Tone — Day 1

• BreakfastOatmeal cooked in water with whey protein, banana and egg whites

Recomposition & Tone — Day 2

• BreakfastOatmeal with apple, cinnamon, honey and a portion of protein (80g oats, 1 apple, 15g honey, 35g protein)
• Pre-workoutBoiled durum pasta with chicken fillet (80g pasta, 180g fillet, basil)
• Post-workoutProtein shake with two bananas in water (40g protein,

Recomposition & Tone — Day 3

• BreakfastFour boiled eggs with avocado and tomato (4 eggs, 60g avocado, 1 tomato)
• LunchLunchbox with baked beef and stewed cabbage (210g beef, 220g cabbage)
• SnackPack of 5% curd cheese with protein and almonds (200g cheese, 20g protein, 15g almonds)
• DinnerSalad with canned tuna, three egg whites and cucumbers (160g tuna, 3 whites, 140g cucumber)

Recomposition & Tone — Day 4

• BreakfastQuick oatmeal with protein and banana from microwave (80g flakes, 35g protein, 1 banana)
• Pre-workoutContainer with boiled buckwheat and chicken fillet (80g dry buckwheat, 190g fillet)
• Post-workoutProtein isolate with rice crackers and honey (40g protein, 30g crackers, 15g honey)
• DinnerBaked in a sleeve hake with boiled rice and salad (230g hake, 50g rice, greens)

Recomposition & Tone — Day 5

• Breakfast5%

Recomposition & Tone — Day 6

• BreakfastLavash with baked turkey fillet, two eggs and tomato (50g lavash, 130g turkey, 2 eggs, tomato)
• Pre-workoutLunchbox with durum pasta and chicken fillet (80g pasta, 180g fillet)
• Post-workoutWhey protein in shaker with ripe banana (40g protein, 1 banana)
• DinnerBaked turkey fillet with boiled basmati rice (190g turkey, 65g rice)

Recomposition & Tone — Day 7

• BreakfastFour poached eggs with mozzarella cheese and fresh cucumber (4 eggs, 40g mozzarella, 1 cucumber)
• LunchBaked cod fillet with sauerkraut from lunchbox (230g cod, 180g cabbage, 5g oil)
• SnackFermented milk cheese 5% with 20g walnuts (200g cheese, 20g nuts)
• DinnerSalad with chicken fillet, cucumbers, celery and olive oil (200g fillet, 150g vegetables, 8g oil)