Recomposition & Tone — Day 1

• BreakfastOatmeal on 1.5% milk with apple, banana, honey and

Recomposition & Tone — Day 2

• Breakfast

Recomposition & Tone — Day 3

• BreakfastThree hard-boiled eggs with two rye toasts, cheese and cucumber (3 eggs, 50g bread, 30g cheese, 1 cucumber)
• LunchContainer with buckwheat porridge and baked tofu (70g buckwheat, 180g tofu, fresh tomato)
• SnackThick 2% Greek yogurt and sweet banana (180g yogurt, 1 banana)
• Dinner5% fermented milk cheese with sliced tomato, cucumber, greens and two eggs (180g cheese, 2 eggs, vegetables)

Recomposition & Tone — Day 4

• BreakfastQuick microwave oatmeal with banana and honey (65g flakes, 1 banana, 15g honey)
• LunchLunchbox with canned beans in own juice, rice and greens (200g beans, 55g dry rice)
• SnackTwo hard-boiled eggs and fresh bell pepper (2 eggs, 1 pepper)
• DinnerTofu diced with boiled potatoes and fresh cucumber (180g tofu, 200g potatoes, 1 cucumber)

Recomposition & Tone — Day 5

• BreakfastCottage cheese 5% in a pack with mashed banana and honey (180g cheese, 1 banana, 10g honey)
• LunchLunchbox with buckwheat porridge, tofu and fresh tomato (70g buckwheat, 170g tofu, 1 tomato)
• SnackGreek yogurt with a handful of blueberries and almonds (180g yogurt, 50g berries, 15g almonds)
• DinnerBaked tofu with snap beans and boiled rice (180g tofu, 180g beans, 50g rice)

Recomposition & Tone — Day 6

• BreakfastThree hard‑boiled eggs with two slices of bread and mozzarella cheese (3 eggs, 20g bread, 40g mozzarella)
• LunchLunchbox with boiled lentils, buckwheat and stewed vegetables (50g lentils, 40