RedSported — Recomposition & Tone Diet (Vegetarian, Optimal)

BreakfastOmelette with four eggs, spinach, mozzarella cheese, avocado, and rye toast (4 eggs, 60g spinach, 40g mozzarella, 40g avocado, 40g bread)
Pre-workoutOatmeal in 1.5% milk with banana and honey (65g oats, 120ml milk, 1 banana, 15g honey)
Post-workoutBoiled red lentils with braised tofu and white rice (60g lentils, 180g tofu, 50g dry rice)
Dinner5% cultured cheese with 2% Greek yogurt, blueberries, and almonds (190g cheese, 60g yogurt, 60g berries, 20g almonds)

BreakfastOat pancakes with three eggs and oat flour with Greek yogurt, honey, and blueberries (3 eggs, 50g flour, 70g yogurt, 15g honey, 60g blueberries)
LunchBoiled chickpeas with braised vegetables, baked potatoes, and greens (75g chickpeas, 180g potatoes, 150g vegetables)
SnackTwo boiled eggs, ripe banana, and 15g walnuts (2 eggs, 1 banana, 15g nuts)
DinnerGrilled tofu steak with steamed broccoli and boiled buckwheat (190g tofu, 200g broccoli, 55g buckwheat)

BreakfastRye bread toast with avocado spread, three poached eggs, and cherry tomatoes (60g bread, 50g avocado, 3 eggs, 80g cherry tomatoes)
Pre-workoutRice porridge in water with mashed banana and a spoon of peanut butter (65g rice, 1 banana, 15g butter)
Post-workoutBoiled quinoa with braised beans, tofu, and fresh pepper (60g quinoa, 150g beans, 140g tofu)
DinnerSugar-free cheese bake with 5% cultured cheese, apple, and 15% sour cream (220g cheese, 1 egg, 1 apple, 30g sour cream)

BreakfastScramble with four eggs, mushrooms, tomatoes, and feta cheese (4 eggs, 80g mushrooms, 1 tomato, 35g feta)
LunchBuckwheat porridge with fried tofu, braised carrots, and two boiled eggs (70g buckwheat, 180g tofu, 2 eggs)
Snack2% Greek yogurt with walnuts and honey (180g yogurt, 20g nuts, 10g honey)
DinnerOmelette with three eggs, asparagus beans, and young potatoes (3 eggs, 180g beans, 160g potatoes)

BreakfastOatmeal in 1.5% milk with blueberries, chia seeds, banana and nuts (65g oats, 120ml milk, 50g berries, 1 banana, 10g chia, 15g nuts)
Pre‑workout: Two slices of whole‑grain bread with peanut butter and banana (50g bread, 20g paste, 1 banana)
Post‑workout: Green lentils with braised tofu, basmati rice and tomatoes (60g lentils, 180g tofu, 50g rice)
Dinner5% cultured cheese with sliced cucumber, herbs and two boiled eggs (190g cheese, 1 cucumber, 2 eggs)

BreakfastShakshuka with four eggs in thick tomato sauce with bell pepper, feta and bread (4 eggs, 150g tomatoes, 40g feta, 50g bread)
LunchBoiled brown rice with black beans, corn and tofu (65g rice, 150g beans, 140g tofu)
SnackFresh pear and 25g raw almonds (1 pear, 25g almonds)
DinnerBaked tofu with grilled zucchini, buckwheat and Greek yogurt sauce (190g tofu, 50g buckwheat, 180g zucchini, 50g yogurt)

BreakfastOmelette with four eggs with green peas, herbs, mozzarella cheese and toast (4 eggs, 60g peas, 40g mozzarella, 40g bread)
LunchBoiled lentils with braised vegetables, roasted potatoes and egg (65g lentils, 180g potatoes, 1 egg, vegetables)
SnackGlass of 2.5% kefir and 2 boiled eggs with banana (250ml kefir, 2 eggs, 1 banana)
Dinner5% cultured cheese with blueberries, honey and walnuts (200g cheese, 60g berries, 10g honey, 15g nuts)

BreakfastOvernight oats with 2% Greek yogurt, banana and chia seeds in a jar (65g flakes, 150g yogurt, 1 banana, 10g chia)
Pre‑workout: Banana and 2 breadsticks with peanut butter (1 banana, 20g breadsticks, 15g paste)
Post‑workout: Lunchbox with boiled lentils, basmati rice and tofu (60g lentils, 50g rice, 180g tofu)
Dinner5% cultured cheese in a pack with two boiled eggs and cucumber (180g cheese, 2 eggs, 1 cucumber)

BreakfastThree boiled eggs with two rye breads, avocado and tomato (3 eggs, 25g breads, 50g avocado, 1 tomato)
LunchContainer with boiled chickpeas, buckwheat and fresh salad (70g chickpeas, 50g buck

BreakfastThree boiled eggs with wholegrain bread, hard cheese and cucumber (3 eggs, 25g bread, 35g cheese, 1 cucumber)
Pre-workoutTwo rice crackers with peanut butter and honey (20g crackers, 15g butter, 10g honey)
Post-workoutContainer with boiled rice, lentils and tofu (50g rice, 60g lentils, 160g tofu)
DinnerBaked tofu with green bean and boiled potatoes (180g tofu, 180g beans, 160g potatoes)

BreakfastFermented milk cheese 5% in a pack with mashed banana and honey (190g cheese, 1 banana, 10g honey)
LunchLunchbox with black beans, basmati rice and fresh cucumbers (160g beans, 60g rice, cucumber)
Snack30g walnuts and fresh pear (30g nuts, 1