Recomposition & Tone — Day 1
- BreakfastScramble with four eggs in olive oil with lightly salted salmon and spinach (4 eggs, 60g salmon, 60g spinach, 10g oil)
- Pre‑workout: Two hard‑boiled eggs with half an avocado and sea salt (2 eggs, 60g avocado, salt)
- Post‑workout: Baked chicken fillet with steamed broccoli and walnuts (220g fillet, 200g broccoli, 25g nuts)
- DinnerGrilled pike fillet with arugula, cucumber, and pumpkin seed salad (230g pike, 140g salad, 20g seeds, 8g oil)
Recomposition & Tone — Day 2
- BreakfastOmelette with four eggs, mushrooms, mozzarella, and tomatoes (4 eggs, 80g mushrooms, 45g mozzarella)
- LunchMarbled beef steak with braised green beans and olives (200g beef, 200g beans, 30g olives)
- Snack9% cultured cheese with chia seeds and raspberries (180g cheese, 15g chia, 40g berries)
- DinnerBaked hake with Beijing cabbage salad, dill, and olive oil (230g hake, 170g salad, 10g oil)
Recomposition & Tone — Day 3
- BreakfastFour poached eggs on a bed of spinach with avocado and sesame (4 eggs, 70g spinach, 60g avocado, 8g sesame)
- Pre‑workout: 9% cultured cheese with 25g raw almonds (160g cheese, 25g almonds)
- Post‑workout: Baked turkey fillet with braised zucchini and fresh pepper (220g turkey, 220g zucchini, 70g pepper)
- DinnerSteamed salmon steak with green beans and lemon (200g salmon, 200g beans)
Recomposition & Tone — Day 4
- BreakfastScrambled eggs with four eggs, beef or bacon, and tomato (4 eggs, 60g beef, 1 tomato, butter)
- LunchGrilled chicken patties with steamed cauliflower and butter (220g patties, 220g cauliflower, 15g butter)
- SnackThree hard‑boiled eggs and 25g walnuts (3 eggs, 25g nuts)
- DinnerBaked cod with green salad dressed with flaxseed oil (230g cod, 160g salad, 10g oil)
Recomposition & Tone — Day 5
- BreakfastHomemade cheese 9% with a spoon of sour cream 20%, green onion and dill (190g cheese, 35g sour cream, herbs)
- Pre-workoutTwo soft-boiled eggs
Recomposition & Tone — Day 6
- BreakfastCottage cheese 9% in pack with cucumber and dill (180g cheese, 1 cucumber)
- LunchContainer with stewed beef and asparagus beans (200g beef, 200g beans)
- SnackThree boiled eggs and 25g walnuts (3 eggs, 25g nuts)
- DinnerBaked hake with sauerkraut from lunchbox (230g hake, 170g cabbage, 10g oil)
Recomposition & Tone — Day 7
- BreakfastMicrowave omelette of four eggs with mozzarella cheese (4 eggs, 45g mozzarella)
- Pre-workoutPack of 9% cottage cheese with a pinch of salt (170g cheese)
- Post-workoutLunchbox with baked turkey fillet and stewed zucchini (220g turkey, 200g zucchini)
- DinnerSardines or mackerel canned in own juice with cucumber (180g fish, 150g cucumber)
Recomposition & Tone — Day 8
- BreakfastFour boiled eggs with fresh spinach and olives (4 eggs, 60g spinach, 30g olives)
- LunchSteamed chicken cutlets with cauliflower from container (220g cutlets, 220g cauliflower, butter)
- Snack30g
Recomposition & Tone — Day 9
- BreakfastCottage cheese 9% with sunflower seeds and dill (180g cheese, 20g seeds)
Recomposition & Tone — Day 10
- Pre-workoutTwo boiled eggs with cucumber (2 eggs, 1 cucumber)
Recomposition & Tone — Day 11
- Post-workoutLunchbox with baked turkey fillet and broccoli (220g turkey, 200g broccoli)
Recomposition & Tone — Day 12
- DinnerBoiled squid with napa cabbage and olive oil (220g squid, 160g cabbage, 10g oil)
Recomposition & Tone — Day 13
- BreakfastQuick scramble from four eggs with tomato (4 eggs, 1 tomato, 10g butter)
Recomposition & Tone — Day 14
- LunchBaked boneless chicken thigh with stewed vegetables (210g meat, 200g vegetables)
Recomposition & Tone — Day 15
- Snack35g walnuts and fresh cucumber (35g nuts, 1 cucumber)
Recomposition & Tone — Day 16
- DinnerCanned tuna with two boiled eggs and fresh pepper (160g tuna, 2 eggs, 80g pepper)
Recomposition & Tone — Day 17
- BreakfastFour boiled eggs with half an avocado (4 eggs, 60g avocado)
Recomposition & Tone — Day 18
- LunchStewed beef with sauerkraut from lunchbox (200g beef, 180g cabbage)
Recomposition & Tone — Day 19
- SnackPack of cottage cheese 9% (180g cheese)
Recomposition & Tone — Day 20
- DinnerBaked pike-perch with stewed green bean (230g pike-perch,