Recomposition & Tone — Day 1
- BreakfastOatmeal in 1.5% milk with apple, honey and walnuts (65g oats, 150ml milk, 1 apple, 10g honey, 20g nuts)
- LunchBaked chicken fillet with boiled buckwheat and fresh vegetable salad (170g fillet, 70g dry buckwheat, 140g vegetables, 5g oil)
- SnackHomemade 5% cheese with a spoon of 10% sour cream and banana (180g cheese, 30g sour cream, 1 banana)
- DinnerBaked hake with boiled potatoes and fresh cucumber (200g hake, 200g potatoes, 1 large cucumber)
Recomposition & Tone — Day 2
- BreakfastScrambled eggs from three eggs in butter with two slices of rye bread and tomato (3 eggs, 10g butter, 60g bread, 1 tomato)
- LunchBraised beef with round-grained rice and sauerkraut (160g beef, 65g dry rice, 130g cabbage)
- SnackGlass of thick kefir 2.5% and juicy sweet pear (250ml kefir, 1 pear)
- DinnerBaked chicken fillet with braised zucchini, carrots and herbs (180g fillet, 220g vegetables, 5g oil)
Recomposition & Tone — Day 3
- BreakfastOatmeal in water with banana, cinnamon and two boiled eggs (65g oats, 1 banana, 2 eggs)
- LunchSteamed pollock fillet with boiled buckwheat and fresh tomatoes (220g pollock, 70g buckwheat, 140g tomatoes)
- SnackFermented milk cheese 5% with fresh berries and a teaspoon of sugar or honey (180g cheese, 70g berries, 10g honey)
- DinnerOmelette from three eggs with hard cheese and fresh cucumber (3 eggs, 35g cheese, 1 cucumber)
Recomposition & Tone — Day 4
- BreakfastWhole‑grain bread toast with boiled eggs, butter and parsley (60g bread, 10g butter, 2 eggs, herbs)
- LunchBaked skinless chicken thigh with hard‑type pasta and cucumber (180g thigh, 70g pasta, 120g cucumber)
- SnackLarge apple and 25g raw almonds (1 apple, 25g almonds)
- DinnerBoiled pike with boiled beetroot, dressed with oil (200g pike, 200g beetroot, 7g oil)
Recomposition & Tone — Day 5
- BreakfastHomemade 5% cottage cheese with oatmeal flakes poured with 1.5% milk (170g cheese, 40g flakes, 120ml milk, 1 tsp honey)
- LunchTurkey fillet stewed with vegetable mix and boiled rice (170g turkey, 65
Recomposition & Tone — Day 6
- BreakfastThree hard-boiled eggs with two rye toasts and a tomato (3 eggs, 50g bread, 1 tomato)
- LunchSteamed chicken cutlets with boiled rice in a lunchbox (180g cutlets, 65g dry rice)
- SnackThick Greek yogurt 2% and a handful of prunes (180g yogurt, 30g prunes)
- DinnerBoiled squid with boiled rice and cucumber (190g squid, 50g rice, greens)
Recomposition & Tone — Day 7
- BreakfastQuick sandwich with rye bread with boiled chicken fillet, cheese and tomato (60g bread, 100g fillet, 30g cheese, 1 tomato)
- LunchPortion
Recomposition & Tone — Day 8
- BreakfastRoll with thin lavash, boiled egg, chicken fillet and cucumber (50g lavash, 2 eggs, 80g fillet, cucumber)
Recomposition & Tone — Day 9
- LunchBaked cod fillet with buckwheat in a lunchbox (210g cod, 70g dry buckwheat)
Recomposition & Tone — Day 10
- SnackFermented dairy cheese in a 5% pack with apple (180g cheese, 1 apple)
Recomposition & Tone — Day 11
- DinnerSalad with canned tuna, boiled potatoes, cucumber and greens (150g tuna, 180g potatoes, greens)
Recomposition & Tone — Day 12
- BreakfastOat flakes poured with hot 1.5% milk, grated apple and nuts (65g flakes, 150ml milk, 1 apple, 15g nuts)
Recomposition & Tone — Day 13
- LunchStewed beef with boiled pasta from a lunchbox (160g beef, 65g pasta)
Recomposition & Tone — Day 14
- SnackFresh grapefruit and 20g walnuts (1 grapefruit, 20g nuts)
Recomposition & Tone — Day 15
- DinnerBoiled chicken fillet with buckwheat and fresh tomatoes (180g fillet, 60g buckwheat, 1 tomato)
Recomposition & Tone — Day 16
- BreakfastBaked cheese pancakes with a spoon of honey (190g 5% cheese, 1 egg, 20g flour, 15g honey)
Recomposition & Tone — Day 17
- LunchBuckwheat with stewed chicken fillet from a container (70g dry buckwheat, 170g fillet, fresh cucumber)
Recomposition & Tone — Day 18
- SnackGlass of 2.5% kefir with two whole‑grain crackers and a banana (250ml kefir, 20g crackers, 1 banana)
Recomposition & Tone — Day 19
- DinnerBaked zander with boiled potatoes and fresh dill (200g zander, 180g potatoes, greens)