Food Facts

A pre-planned meal plan will save your budget, energy, time and health. You will eat healthy healthy food, stay energetic and alert throughout the day, and at the same time save money wisely.

Create a meal plan that you can follow

Drawing up a nutrition plan for a week for weight loss will take you 30 minutes, but

Catch useful tips to help you stick to a healthy eating plan.

Expectations must be realistic

The meal plan works only when you definitely want it. At the same time, there is no single plan that will suit everyone. We are all different, we have different needs, goals and different physiques. Design your menu according to your food preferences and lifestyle.

Strive to eat healthy and don’t dwell on the fact that you have to give up your favorite foods. It is not necessary to do this at all.

Food should be enjoyable. Try to find a balance and enjoy your favorite foods, but in moderation.

A good meal plan is a great example of time management

When a weekly meal plan is in place, you may be surprised to find that you don’t have to go to the store every day, twice a week is enough. Buy everything according to a pre-prepared list. So you will be less tempted to buy something you don’t need just because it’s on sale.

it will save you a few hours of your life, save you from spontaneous purchases and another remorse. And it’s not difficult at all.

Make a stock of basic products – cereals, spices, canned food. You will find that buying groceries takes less time, and cooking is easier and faster when everything is at hand.

Avoid strict limits

The more rigid the meal plan and the more restrictions, the higher the chance that you will relapse. This is also supported by scientific data. Moreover, after a breakdown, you can be even further away from your goal than when you started.

The nutrition plan should be flexible and gentle so that it is possible to follow it not for 2-3 months, but for years , and at the same time not feel disadvantaged.

If something goes wrong, and one day “does not go according to plan”, it’s not the end of the world.  Keep your long-term goals in mind and move on.

Right choice

Focus on your taste and what requires less time and effort to prepare. Ideally ,  80% of a healthy person’s diet should be meat, fish, vegetables, fruits, dairy products, cereals, nuts, oils. The remaining 20% ​​is what you love and without which it is difficult for you to do. Even if it’s pizza and lemonade. Such a small indulgence will strengthen the belief that you are able to combine the useful with the pleasant.

Make preparations and you won’t have to eat in a hurry

Take some time to prepare healthy meals. By spending a couple of hours in advance, you will save time over the next few days. Place fruits and vegetables in freezer bags and you can make a healthy smoothie in less than 5 minutes.

Freeze syrniki, cottage cheese pancakes, meatballs, cabbage rolls and even broths. 

If invited to visit or to a restaurant 

When sticking to a meal plan, remember that it’s perfectly okay to deviate from it from time to time and indulge yourself. But if you don’t want to deviate from what was planned, going to a friendly dinner, offer to bring a healthy salad or side dish. And before going to a restaurant or cafe, study the menu and choose the dishes that best suit your meal plan.   

Eat varied and tasty

It’s hard to follow a meal plan that makes you miserable. Your menu should be varied, tasty, enjoyable and satisfying . Think of healthy eating as an opportunity to give your body the best you can. 

But this does not mean that you need to eat only premium ingredients. Choosing seasonal vegetables and fruits, avoiding processed foods, fast food and other  junk food is of great importance for health. Proper nutrition will provide your body with the necessary macro and micronutrients.

Be patient and loyal to yourself

Following a healthy eating plan, especially in the first weeks, will require some patience and discipline from you. So don’t be upset and don’t scold yourself if something doesn’t work out. Be patient. It will take some time and eating according to the plan will become a conscious good habit.

Your diet determines the quality of your life

Try to organize proper nutrition according to the plan for one or two months and you will feel how you will be drawn into the process and how your body will be grateful to you! 

But don’t forget about  physical activity . In order for the body to be toned and slender, it is not enough to keep the weight normal, physical activity is needed.