diet
Tailored nutrition plans
Healthy eating doesn’t have to be complicated – all you need is a well-chosen nutrition plan that supports your goal and fits your lifestyle. I offer two solutions: a customized diet, fully tailored to your preferences, and a ready-made menu in the range of 1600 to 2700 kcal, available in meat and vegetarian versions. Both options provide well-balanced meals that will help you maintain healthy habits and achieve your dream figure.
Macro proportions
All my diet plans are based on the proven method of macronutrient distribution: 35% protein, 25% fat and 40% carbohydrates. Protein in the diet is an important element in the process of muscle recovery and maintenance of muscle mass, while an adequate amount of carbohydrates provides the necessary energy for daily functioning and training. Fats play a key role in the absorption of vitamins and support for the endocrine system. Such proportions of macronutrients support metabolic processes, help in fat loss, while allowing to maintain muscle mass, which is important for reduction.
Carbohydrates – the main source of energy, supporting performance, recovery and maintaining training intensity.
In this diet, carbohydrates provide fuel for training and daily activities, help replenish muscle glycogen and support brain and nervous system function.
Meal replacement
Each meal in the diet has a fixed energy value and macronutrients for the day. This rule applies to any plan. Thus, if you prefer, for example, to eat the dinner of Friday instead of the one planned for Monday, you can do so without worrying about changing the caloric balance or nutrient ratio. You can only swap meals of the same type – breakfasts for breakfasts, lunches for dinners, etc.
Individualized diet - tailored to you 100%
bespoke
Individual
Diet Plan
After purchase, you will receive a questionnaire in which you will determine your lifestyle, activity level, taste preferences and any food allergies or intolerances. Based on this, I will prepare for you a 7-day menu that will not only be effective, but also easy to implement on a daily basis.
This plan also includes a phone consultation, where I will be happy to answer your questions and discuss any concerns you may have about your diet. If necessary, I will make changes to the menu to better suit your expectations. As a dietitian and personal trainer, I am at your service every step of the way – I want you to feel comfortable and confident in following the plan.
If you want a diet plan designed specifically for your needs, i.e. foods, intolerances, etc., choose a customized diet.
universal
Ready-made
Diet Plan
The finished Diet Plans are designed in 6 calorie options. The smallest includes 1600 calories, the next 1800 calories, the next 2000 calories, the next 2200 calories, the next 2400 calories and the last 2700 calories. The plan includes 4 meals a day (i.e. breakfast, snack, lunch and dinner) for 7 days. It is available in both meat and vegetarian versions. The plans include detailed recipes and shopping lists for 7 days of the diet. The plans are developed in the form of interactive e-books.
Below you will find a sample meal schedule for one day of the diet. To calculate your caloric needs, use my calculator available at the bottom of this page.
Universal diet - with several options to choose from
If you are looking for a well-balanced menu that you can start using right away, a ready-made diet will be a great choice.
This is what the meals look like on each day of the diet. The example is for the Vegetarian Diet Plan for 1800 calories.
Breakfast
Protein oatmeal with natural yogurt and almonds
- Oat flakes – 60 g
- Protein conditioner (vanilla) – 30 g
- Natural yogurt skyr – 150 g
- Almonds – 10 g
- Blueberries – 50 g
Macro: 450 kcal | B: 45 g | T: 11 g | W: 48 g
Dinner
Tofu in peanut sauce with rice and vegetables
- Natural tofu – 120 g
- Basmati rice – 60 g
- Broccoli – 80 g
- Peanut butter 100% – 10 g
- Soy sauce – 10 ml
Macro: 460 kcal | B: 42 g | T: 13 g | W: 50 g
Dinner
Cod with yams and salad
- Cod – 120 g
- Yams – 80 g
- Olive oil – 10 g
- Lettuce + tomatoes + cucumber – 100 g
Macro: 550 kcal | B: 32 g | T: 15 g | W: 58 g
Snack
Country cheese with fruit and nuts
Macro: 340 kcal | B: 39 g | T: 11 g | W: 24 g
- Skim country cheese – 200 g
- Strawberries – 100 g
- Walnuts – 10 g
Macro: 340 kcal | B: 39 g | T: 11 g | W: 24 g
Daily plan
Calorie Calculator
Your results:
Target calorie intake per day:
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