RedSported — Recomposition & Tone Diet (Vegetarian, Athletic Pro)

BreakfastOatmeal on water with protein, banana, blueberries, and chia seeds (80g oats, 35g protein, 1 banana, 60g berries, 10g chia)
Pre-workoutJasmine rice with baked tofu and sweet pepper 1.5 hours before the gym (80g dry rice, 180g tofu, pepper)
Post-workoutProtein shake with ripe banana and 15g honey (40g protein, 1 banana, 15g honey)
DinnerBoiled red lentils with boiled quinoa, steamed broccoli, and pine nuts (65g lentils, 50g quinoa, 180g broccoli, 15g nuts)

BreakfastScramble of four eggs and two egg whites with avocado and cherry tomatoes (4 eggs, 2 whites, 60g avocado, 80g cherry)
LunchGrilled tofu steak with a large arugula salad with cucumbers, feta cheese, and pumpkin seeds (220g tofu, 40g feta, 150g salad, 20g seeds)
Snack5% cultured cheese with a protein portion, cinnamon, and walnuts (200g cheese, 25g protein, 20g nuts)
DinnerOmelette of three eggs with braised asparagus beans and olives (3 eggs, 220g beans, 25g olives)

BreakfastOat pancakes with protein, banana, and blueberries (70g oats, 1 egg, 3 whites, 30g protein, 1 banana, 50g blueberries)
Pre-workoutBoiled quinoa with braised tofu and cherry tomatoes (75g quinoa, 180g tofu, 80g cherry)
Post-workoutWhite basmati rice with lentils and soy sauce (70g rice, 50g lentils, greens)
Dinner5% cultured cheese with 2% Greek yogurt, flaxseed, and berries (200g cheese, 60g yogurt, 10g seeds, 60g blueberries)

BreakfastShakshuka with four eggs, mushrooms, feta cheese, and fresh basil (4 eggs, 80g mushrooms, 45g feta)
LunchBaked tofu with steamed cauliflower and olive oil (220g tofu, 220g cauliflower, 12g oil)
SnackGreek yogurt with 25g walnuts and protein (180g yogurt, 20g protein, 25g nuts)
DinnerFried tofu with grilled zucchini and Greek yogurt sauce (200g tofu, 220g zucchini, 50g yogurt)

BreakfastOatmeal with banana, honey, cinnamon and protein portion with water (80g oats, 1 banana, 15g honey, 35g protein)

Pre-workoutHard‑grain pasta with tofu and tomato sauce (75g pasta, 170g tofu, 120g tomatoes)

Post-workoutWhey or plant protein in a shaker with a ripe banana (40g protein, 1 banana)

DinnerBoiled chickpeas with green salad, roasted potatoes and olive oil (75g chickpeas, 180g potatoes, 140g salad, 5g oil)

BreakfastScrambled eggs from four eggs with half an avocado and fresh spinach (4 eggs, 60g avocado, 80g spinach)

LunchBaked tofu with steamed broccoli and tahini sauce (220g tofu, 220g broccoli, 20g tahini)

DinnerOmelette from three eggs with mushrooms and mozzarella cheese (3 eggs, 80g mushrooms, 45g mozzarella)

BreakfastOat flakes with apple, honey, protein and cinnamon (80g flakes, 1 apple, 15g honey,

BreakfastFour boiled eggs with half an avocado and cucumber in a lunchbox (4 eggs, 60g avocado, 1 cucumber)
LunchContainer with baked tofu and steamed broccoli (220g tofu, 220g broccoli)
SnackPack of 5% cottage cheese with protein and almonds (200g cheese, 20g protein, 15g nuts)
DinnerSalad with tofu, three boiled eggs, fresh cucumbers and olive oil (160g tofu, 3 eggs, 140g cucumber, 8g oil)

BreakfastQuick oatmeal with protein and banana from microwave (80g flakes, 35g protein, 1 banana)
Pre-workoutContainer with boiled quinoa and tofu (75g quinoa, 180g tofu)
Post-workoutProtein shake with ripe banana and honey (40g protein, 1 banana, 15g honey)
Dinner5% cottage cheese with Greek yogurt and flaxseed (200g cheese, 60g yogurt, 10g seeds)

BreakfastLavash with fermented dairy cheese, three boiled eggs and dill (50g lavash, 140g cheese 5%, 3 eggs)
Pre-workoutLunchbox with hard pasta and tofu in tomato sauce (80g pasta, 170g tofu)
Post-workoutProtein shake and 3 rice crackers with banana (40g protein, 30g crackers, 1 banana)
DinnerBoiled chickpeas with fresh greens mix and lemon (75g chickpeas, 150g greens)

BreakfastFour boiled eggs with feta cheese and cherry tomato (4 eggs, 40g feta, 80g cherry)
LunchLunchbox with baked tofu and asparagus beans (220g tofu, 220g beans)
SnackFermented dairy cheese 5% with walnuts (200g cheese, 20g nuts)
DinnerSalad with tofu, boiled egg, cucumber and olive oil (170g tofu, 1 egg, 140g cucumber, 10g oil)

BreakfastQuick oats with protein and banana (80g flakes, 35g protein, 1 banana)
LunchLunchbox with boiled rice, lentils, tofu and pepper (60g rice, 50g lentils, 150g tofu, pepper)
SnackFresh grapefruit and a portion of plant protein in water (1 grapefruit, 30g protein)
DinnerTwo boiled eggs with a pack of 5% cheese and cucumber (2 eggs, 180g cheese, 1 cucumber)