RedSported — Recomposition & Tone Diet (Low-Carb / Keto, Athletic Pro)

BreakfastKeto omelet with four eggs cooked in coconut oil with avocado, salmon and spinach (4 eggs, 10g coconut oil, 70g avocado, 50g salmon, 60g spinach)
Pre-workoutBlack coffee with 15g MCT oil and three boiled eggs with sea salt (15g butter, 3 eggs, salt)
Post-workoutWhey isolate mixed with water and 25g unsweetened peanut butter (40g protein, 25g peanut butter)
DinnerGrilled salmon steak with boiled asparagus and olive oil (210g salmon, 200g asparagus, 10g oil)

BreakfastScramble of four eggs and two yolks with bacon and cherry tomatoes (4 eggs, 2 yolks, 50g bacon, 60g cherry tomatoes)
LunchMarble beef steak grilled with arugula salad and pine nuts (220g beef, 150g arugula, 20g nuts, oil)
SnackMascarpone cheese or full‑fat 9% cultured cheese with chia seeds (170g cheese, 15g chia)
DinnerBaked hake with olive‑garlic dressing and stewed broccoli (230g hake, 220g broccoli, 12g oil)

BreakfastFried eggs made from four eggs with mushrooms, cheddar cheese and fresh dill (4 eggs, 80g mushrooms, 45g cheese)
Pre-workoutThree poached eggs with half an avocado and Himalayan salt (3 eggs, 60g avocado, salt)
Post-workoutBaked turkey fillet with stewed zucchini and 25g walnuts (220g turkey, 200g zucchini, 25g nuts)
DinnerBaked cod fillet with olives, cherry tomato and basil (230g cod, 30g olives, 60g cherry tomatoes, 10g oil)

BreakfastHomemade 9% cheese with 20% sour cream and pumpkin seeds (180g cheese, 40g sour cream, 20g seeds)
LunchDuck or chicken fillet with skin baked with Brussels sprouts (210g poultry, 200g sprouts)
SnackThree boiled eggs and 30g macadamia or almond nuts (3 eggs, 30g nuts)
DinnerGrilled tuna steak with lettuce leaves, cucumber and avocado (220g tuna, 60g avocado, 130g greens

BreakfastKeto pancakes with eggs, almond flour and mascarpone cheese (3 eggs, 25g almond flour, 40g cheese)
Pre-workoutBlack coffee with a spoon of coconut oil and a serving of isolate (15g oil, 30g protein)
Post-workoutBaked chicken fillet with steamed broccoli and olive oil (220g fillet, 220g broccoli,

BreakfastCottage cheese 9% in pack with 25g walnuts (180g cheese, 25g nuts)
LunchLunchbox with baked beef and steamed broccoli (210g beef, 200g broccoli, oil)
SnackThree hard-boiled eggs and a piece of hard cheese (3 eggs, 40g cheese)
DinnerBaked hake with sauerkraut from container (230g hake, 170g cabbage, 10g oil)

BreakfastMicrowave omelet from four eggs with mozzarella cheese (4 eggs, 45g mozzarella)
Pre-workoutPack of cottage cheese 9% with salt (170g cheese)
Post-workoutLunchbox with baked chicken fillet and stewed zucchini (220g fillet, 200g zucchini)
DinnerCanned mackerel or sardines in own juice with cucumber (180g fish, 150g cucumber)

BreakfastFour boiled eggs with avocado and dill in a lunchbox (4 eggs, 60g avocado, greens)
Pre-workoutTwo boiled eggs with salt (2 eggs, salt)
Post-workoutLunchbox with baked turkey and cauliflower (220g turkey, 200g cauliflower)
DinnerBoiled squid with napa cabbage and olive oil (220g squid, 160g cabbage, 10g oil)

BreakfastQuick scramble from four eggs with tomato (4 eggs, 1 tomato, 10g butter)
LunchLunchbox with stewed beef and stewed cabbage (210g beef, 200g cabbage)
SnackFermented dairy cheese 9% in a pack (180g cheese)
DinnerSalad with canned tuna, boiled egg and cucumber (170g tuna, 1 egg, 130g cucumber, 10g oil)

BreakfastFour poached eggs with mozzarella cheese and cherry tomatoes (4 eggs, 45g mozzarella, 60g cherry)
LunchBaked turkey fillet with steamed broccoli from lunchbox (220g turkey, 200g broccoli)
Snack35g