Three weekly menus built from the shop's actual assortment. No lactose, potato kept low, protein at 2.3 g per kg of bodyweight. Breakfast and lunch are roughly equal and carry two thirds of the day; dinner is light and free of legumes, and no single meal exceeds 800 g. Every gram, calorie and total is computed from the product listings.
40 years76 kg2 lifting sessions/wktarget — body fat under 20 %post-cyclelactose-free
How much to eat
Derived from basal metabolic rate by Mifflin–St Jeor: at 76 kg, 40 years and roughly 178 cm that is about 1680 kcal. Desk work plus two lifting sessions puts the factor near 1.42, so maintenance lands at roughly 2400 kcal. If your height is far off, shift every figure by ±10 kcal per centimetre.
Maintenance
2400kcal
TDEE estimate
Training day
2250kcal
any day you mark
Rest day
1950kcal
less carbohydrate, same protein
Weekly average
2060kcal
deficit ~340 kcal/day
Protein
176g
2.3 g/kg — the key parameter
Fat
65–80g
never below 60 g
Carbohydrate
170–185g
whatever calories are left
Rate
0.3–0.4kg/wk
~4 months to target
Why the deficit is gentle
At 76 kg with a 20 % body-fat target, roughly 5–7 kg of fat has to go. An aggressive deficit on two sessions a week, straight after a cycle, is the fastest way to give back part of the muscle you gained. −370 kcal a day reaches the same place in 3–4 months while keeping your strength in the gym.
Why protein at 2.3 g/kg
Three things stack up: a calorie deficit, being 40+ with the anabolic resistance that brings, and the window after exogenous testosterone is withdrawn while your own level has not yet returned. In that combination the top of the range is the cheapest insurance against losing muscle.
Why fat is not cut
Fat is the raw material for steroidogenesis. Below roughly 0.8 g/kg — 60 g at your weight — your own testosterone recovers more slowly. So fat stays at 65–80 g and the deficit is taken out of carbohydrate on rest days.
Carbohydrate sits around training
All seven days are built as rest days, and the training supplement is attached by a toggle on any of them: a banana in the waffle batter in the morning and protein after the gym. Two sessions a week average 2020–2100 kcal, three average 2050–2120. Both land inside the target corridor.
Rules behind the placement
Five constraints decided what stands where in each day. They hold across all 21 days of all three variants — checked by computing every meal, not by eye.
Breakfast and lunch, equal halves
Breakfast is 700 kcal (806 on training days), lunch 583–847 kcal. Together they carry 62–70 % of the day. Dinner is lighter than either one everywhere: 370–590 kcal, usually around 20 % of the day.
No meal over 800 g
Lunch with soup is 400 g of liquid plus 180–350 g of solids — an ordinary bowl of soup and an ordinary second course. The solid part never exceeds 490 g. Dinner runs 370–580 g, of which 200 g is fresh salad.
Legumes only before evening
Beans, peas and everything built on them — red beans with chicken, pea porridge with pork, pea soup, borscht with beans, boiled beans — stand in lunch only. Not one dinner contains legumes.
One starch per meal
The chicken stew and the hearty potato already contain potato, so buckwheat or pilaf is not put beside them — that duplication is exactly what inflated the portion. A meal is either a finished dish with its side inside, or a meat item plus a separate 150 g side.
An opened pack lasts 24 hours
Each 300 g side splits exactly in half between two adjacent meals: lunch → dinner the same day (6 hours) or dinner → lunch the next (17 hours). No pair in the menu spans more than a day — verified in code for every pack.
Dinner is protein and vegetables only
Every dinner is built around one chicken item (180–200 g, 57–60 g of protein), with 150 g of buckwheat and fresh vegetables. That is 52–68 g of protein before sleep at 370–580 kcal.
Breakfast — your waffles, a bigger portion
Same recipe, one and a half times the size: 100 g of oats, 3 eggs, 40 g of milk, a tablespoon of peanut butter. On training days a banana goes into the batter as well. This meal is identical in all three variants.
Ingredient
g
kcal
P
F
C
Dry oats
100
380
13.0
6.8
60.0
Whole eggs
150
236
19.1
16.7
1.1
Milk (into the batter)
40
24
1.2
1.3
1.9
Peanut butter
10
60
2.5
5.0
1.2
Total, rest day
300
700
35.8
29.7
64.2
+ banana in the batter (training day)
120
107
1.3
0.4
27.4
Total, training day
420
807
37.1
30.1
91.5
Why exactly +50 %
You asked for breakfast and lunch to be roughly equal, and that is what came out: 700 against 583–847. The increase went into the oats and the third egg — carbohydrate for the first half of the day, and protein. In the evening those calories would be surplus; in the morning they work.
About the 40 g of milk
That is roughly 1.9 g of lactose — an amount almost anyone with intolerance handles. If you do react, swap it for lactose-free milk or water: it barely changes how the waffles taste.
A lever for later
The one thing worth adjusting in this breakfast is 20 g of isolate straight into the batter: +75 kcal and +17 g of protein, with no change in taste. Keep it in reserve in case you later drop the snack. It is not in the current figures.
What is ruled out of the assortment
I went through the composition of every item the shop sells. With the potato rule relaxed, exactly one hard constraint is left.
Lactose — 2 items
Cheese soup — processed cheese
Mushroom soup with chicken and cream — cow cream
Nothing else in the assortment lists dairy: meat, grains, legumes, vegetables, sunflower oil.
Potato — in all 11 soups
No exceptions: borscht, kharcho, pea, buckwheat, rice — fresh potato is the third or fourth ingredient everywhere. It is also in the stew and in the vegetable and hearty salads.
Since you allowed soups, they stand in lunch 5–6 times a week. Each portion holds little potato — it comes after water and meat in the composition.
The bundles now make sense
The 24-portion complete set costs 2151 ₴, or 90 ₴ a portion: 12 soups and 12 second courses. Bought individually the same 24 portions cost 15–20 % more.
The catch is that a bundle's contents are fixed, and it holds none of the chicken items the protein depends on. As a supplement to variant A it is an excellent idea; as the base, no.
Two published figures do not add up
Champignons in tomato sauce: 20.5 g of protein per 100 g is claimed. For mushrooms that is physically impossible, so the item is left out of the calculation.
Buckwheat soup with chicken: 13.7 g of protein per 100 g of soup would need roughly half the volume in meat. Not placed in the menu.
White beans with pork: 28.5 g of protein per 100 g looks overstated; not used in the final variants.
The assortment ranked by the price of protein
Sorted by the cost of one gram of protein. Green marks the items that are both cheap in protein and free of surplus fat. The whole menu rests on them.
best protein / price / fat ratio“₴ per 1 g protein” — the pack price divided by the protein in it
The headline. Chicken with champignons (180 g, 145 ₴, 60 g of protein) and chicken with onion (200 g, 165 ₴, 57 g of protein) are the only two items where protein is both cheap and nearly fat-free: 73 % of their calories come from protein. They stand in dinner every day in all three variants. The soups solve the opposite problem — volume and satiety at almost no calorie cost; looking for protein in them is pointless.
Three variants
The shape of the day is the same: waffles for breakfast, a lunch of the same size from the shop, a small snack, a light dinner. What differs is how much of the protein the shop covers for you. Calories and protein are held in one corridor across all three — the difference is price, variety and how much cooking is left. In the tables, the grey row before each meal is its total: grams, calories and macros.
The buttons carry the weekly nk-food.shop order total. The full cost including your own groceries is stated inside each variant.
Lunch always comes from the shop; dinner three times a week is your own chicken breast — 500 g at a time, twenty minutes of cooking twice a week. The cheapest variant and the shortest shopping list.
average calories1962kcal/day
protein175g/day
fat68g/day
carbohydrate155g/day
food from the shop2119₴/wk
own groceries919₴/wk
total3038₴/wk
per day434₴
Training days marked: 0 · cookies: 0“Training” adds a banana to the waffle batter in the morning and 25 g of protein after the gym — +200 kcal, +22 g of protein. “Cookie” adds one Craft Whey Protein Cookie — +237 kcal, +22 g of protein, 45 ₴. Each toggle changes its own day only; the other six stay as they are. The figures at the top are recomputed.
Three rows depend on the per-day toggles and are recomputed with them: banana and protein are added for each marked training session, the cookie for each marked cookie.
You cook nothing at all. Lunch is soup plus a meat item plus a side; dinner is a chicken item with buckwheat and fresh vegetables. The highest protein of the three and a structure that repeats exactly.
average calories2009kcal/day
protein179g/day
fat68g/day
carbohydrate160g/day
food from the shop3209₴/wk
own groceries538₴/wk
total3747₴/wk
per day535₴
Training days marked: 0 · cookies: 0“Training” adds a banana to the waffle batter in the morning and 25 g of protein after the gym — +200 kcal, +22 g of protein. “Cookie” adds one Craft Whey Protein Cookie — +237 kcal, +22 g of protein, 45 ₴. Each toggle changes its own day only; the other six stay as they are. The figures at the top are recomputed.
Three rows depend on the per-day toggles and are recomputed with them: banana and protein are added for each marked training session, the cookie for each marked cookie.
Maximum variety: Shakhtar salad, chicken stew, hearty potato, marinated carrot and cabbage — a different set every day. Your own side is only breakfast, a piece of fruit and a couple of tins of tuna.
average calories2034kcal/day
protein173g/day
fat71g/day
carbohydrate167g/day
food from the shop3301₴/wk
own groceries613₴/wk
total3914₴/wk
per day559₴
Training days marked: 0 · cookies: 0“Training” adds a banana to the waffle batter in the morning and 25 g of protein after the gym — +200 kcal, +22 g of protein. “Cookie” adds one Craft Whey Protein Cookie — +237 kcal, +22 g of protein, 45 ₴. Each toggle changes its own day only; the other six stay as they are. The figures at the top are recomputed.
Three rows depend on the per-day toggles and are recomputed with them: banana and protein are added for each marked training session, the cookie for each marked cookie.
The lists are arranged so packs are finished whole, with nothing left over. Unopened shelf life is 11 months without refrigeration, so buying 2–3 weeks at once and saving on delivery makes sense.
Delivery and payment
Shipping by Nova Poshta five days a week, Mon–Fri, at the carrier's standard rates; there is no free-delivery threshold. Payment by card, Apple Pay or Google Pay; cash on delivery from 10 portions. They ask you to inspect the parcel on receipt.
Terms on the shop site
Salt and water
Sterilised food in pouches is usually saltier than home cooking, and the soups add sodium here. Do not salt further, keep 2.5–3 l of water a day and do not drop the vegetables and beans — their potassium balances the sodium. If you look puffy in the morning that is water, not fat; average your weight over the week.
The cookie — when to place it
Craft Whey Protein Cookie: 237 kcal and 21.6 g of protein for 45 ₴ — better protein per calorie than anything in the ready-meal shop. But placed every day it eats almost the whole deficit: the average drifts to 2250–2300 kcal, which is maintenance. Two or three times a week is sensible — on days when lunch was rushed, or instead of the post-gym protein.
About the lactose in the cookie
It lists whey protein, milk chocolate and butter, so lactose is present — roughly 1–3 g per cookie. That is the same order as the 40 g of milk in your waffles. If those pass unnoticed, this will too; if you react, the cookie is not for you and isolate is the better call.
Fibre is covered
Beans, peas, buckwheat, the vegetables in the soups and the fresh ones give 33–40 g of fibre a day in every variant. That is above the recommendation, and it solves the main problem with living on ready meals.
A light dinner is not only about the stomach
Dinner's job is to deliver 52–68 g of protein before sleep at 370–580 kcal, which is why it holds a chicken item, buckwheat and fresh vegetables. Legumes are moved to lunch: they get 8–10 hours to digest before bed.
Two gym days is the bottleneck
The nutrition side is done as well as it can be; two lifting sessions a week is the minimum for holding muscle in a deficit. A third session would raise the return noticeably. Without it, keep your working weights and do not drift into high-rep “fat-burning” work: in a deficit it is heavy work that preserves muscle.
Check once a week
Weigh yourself four mornings a week, fasted, and take the weekly average. Single days say nothing, least of all on salty ready meals.
The average falls 0.25–0.5 kg a week — that is right, change nothing.
Two weeks in a row below 0.2 kg — take out 150 kcal: drop the evening shake or the almond snack.
Falling faster than 0.7 kg — add 150 kcal as carbohydrate: a full side instead of half. Too fast means muscle is going.
Every 4 weeks — waist circumference at the navel. In recomposition the waist often moves faster than the scale, and it is the clearest sign that what is coming off is fat.
On recovery after the cycle. Nutrition is only one part. Seven to eight hours of sleep, the absence of an aggressive deficit and adequate fat do more for the return of your own testosterone than any supplement. It is worth taking bloods (total and free testosterone, LH, FSH, oestradiol, prolactin, lipid panel, ALT/AST, haematocrit) 6–8 weeks after withdrawal and discussing the results with a doctor. I am not a doctor, and this plan is not medical advice.