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Eating planner: Best and Worst Diet Plans for Weight Loss, Heart Health, and More


Best and Worst Diet Plans for Weight Loss, Heart Health, and More

The Golo Diet

The Golo diet may lead to some initial weight loss, but that’s likely because it restricts your caloric intake — and it’s unclear whether that’s helped by Release, the patented plant-based supplement that Golo sells on its website (starting at $49.95 for a 30- to 60-day supply).

Some preliminary evidence suggests that individual components of this supplement may have a positive effect on body fat cells and glucose levels, but there is not enough peer-reviewed, controlled research available on the Golo diet or its Release supplement to prove that they can lead to weight loss. (On its website, Golo does list four studies that indicate that this diet may lead to weight loss, but these studies were relatively weak because they didn’t include a control group, and because they were all conducted by Golo, there is high potential for bias in the study results.

) In general, be cautious of any diet that includes a magic pill.

Learn More About the Golo Diet

The Shibboleth Diet

On this membership-based program, you’ll choose your meals according to the list of approved foods, including plenty of objectively healthy fruits, vegetables, whole grains, lean protein, and low- or nonfat dairy products.

That said, the Shibboleth eating plan was not developed by credentialed experts, and no evidence is provided for its claim that it has “cracked the code on adult and childhood obesity.”

The language used, such as “the fat bus” or “your perfect weight,” may feel off-putting and body-shaming to some, while others may not agree that “without a relationship with Christ, there can be no long-term success.”

Moreover, as a membership-based program, the Shibboleth plan will cost you a monthly fee of $9.95, which may deter some people.

Learn More About the Shibboleth Diet

The Mayr Method

The Mayr method attracted attention after the actor Rebel Wilson credited it with her recent weight loss. To follow this eating plan, you’ll need to sign up for a stay at one of the VivaMayr luxury resorts, where coaches will prescribe you a “cure” based on four pillars: medicine, nutrition, exercise, and awareness.

This holistic approach to weight loss may combine treatments such as oxygen therapy, nutritional consultation, aqua cycling, and personal training, per their website, though the individual treatments will vary depending on your choice of plan.

That being said, this is not a feasible weight loss plan for most people, mainly because you will need to travel to a Mayr clinic to receive treatment — which can be costly, time-consuming, and subject to travel restrictions during the COVID-19 pandemic. Moreover, while you’re likely to make progress on such an immersive retreat, it may be difficult to sustain your weight loss once the retreat has ended and you return to your normal routine. Last but not least, many of the reported therapies used on these retreats, including laxatives, are not a safe way to lose weight, some experts warn.

Learn More About the Mayr Method

The Sirtfood Diet

This eating plan became popular in 2020 after the singer Adele posted a photo of her dramatic weight loss on Instagram, and the media, including People, reported that she transformed her body on it.

But what’s the 411 on this plan? First off, it’s named for sirtuins, a family of proteins involved in a number of metabolic functions, according to an article in Molecular Endocrinology.

Proponents of this two-phase diet claim that increasing your sirtuin intake, through polyphenol-rich foods like kale and dark chocolate, will activate “skinny gene” pathways and lead to weight loss.

In the first phase, you’ll focus on limiting yourself to one meal a day, and drinking plenty of green juice (the Sirtfood-recommended juice blends several ingredients including kale, arugula, ginger, and matcha

). After a few days, you’ll move up to two meals per day, along with two servings of green juice. In phase two, you’ll spend two weeks eating three Sirtfood-centric meals along with one green juice a day. Once your three weeks are up, you’re encouraged to continue eating sirtuin-rich foods and drinking green juice, but you can gradually reincorporate other approved foods into your diet as well.While this diet may lead to some weight loss, that probably has more to do with the fact that you are restricting your calories for the first phase of the plan. But at 1,000 calories per day (and, later, 1,500 calories per day), you’re falling below USDA recommendations for daily caloric intake

, and you may experience hunger, mental fog, and fatigue. And while proponents of this diet tout sirtuins as key to weight loss, there isn’t sufficient research to back their claims. You can enjoy many of the purported benefits of the Sirtfood diet by simply eating with a focus on plant-based and antioxidant-rich foods.

Learn More About the Sirtfood Diet

Additional reporting by Bonnie Taub-Dix, Sheryl Huggins Salomon, Katie Robinson, Jessica Migala, Melinda Carstensen, and Laura McArdle.

Healthy Eating Planner

Many people want to be healthier but don’t know where to start. The first step is to figure out areas for improvement. Ditch chronic dieting, food guilt and meal skipping. Commit to making healthy changes starting today. 

Discomfort with current weight or chronic health problems often motivates people to lose weight. Small changes make a big difference in weight loss and overall health. Lasting changes rarely take place overnight. Focus on daily choices to move toward
a healthier lifestyle.

A few small steps can be taken to lose weight:

  • Choose healthy snacks. Hummus and carrots or fruit and low-fat yogurt are smart choices for satisfying hunger between meals.
  • Track food intake. Eating extra calories can lead to weight gain over the course of a year. Paying attention to portions can ensure that every bite counts. 
  • Move more. Walk for 30–60 minutes to reduce disease risk and improve health.
  • Eat breakfast. Eating a healthy breakfast prevents snacking later in the day. 
  • Prepare food at home. Home-cooked meals are often lower in calories and have more variety than restaurant meals.

Making Every

Calorie Count 

Healthy food choices do not have to be complicated. Individual food choices are less important than the overall pattern of eating. For instance, eating a piece of cake once in a while is different than the pattern of eating a piece of cake every day. 

An eating pattern should focus on nutrient-dense foods that are full of vitamins and minerals. Eating foods from all of the food groups is a good idea for balance. Include items from two food groups at every snack, and from three to five food groups
at every meal.

The food groups are

  • Dairy
  • Vegetables
  • Fruits
  • Grains
  • Protein

Oils and fats also contain nutrients that are an important part of a healthy eating pattern. Dietary fats are found in both plant and animal foods. They supply calories for energy and help with the absorption of fat-soluble vitamins. Oils and fats
add flavor to food and are important for nutrition but are high in calories and need to be eaten in moderation.



Understanding Food Labels

Check serving sizes. One container isn’t always one serving. Compare the container to what’s listed on the label as a serving size. Learning to read food labels can help with decision-making. There are three things to
remember when reading labels:

Pay attention to calories and avoid excess fats, sodium and added sugars. Added sugars are now listed on food labels to create awareness of sources of excess sugar. The recommended amount is no more than 36 grams of added sugar
per day for men and 25 grams for women. 

Focus on getting more fiber, vitamin D, calcium, iron and potassium. When choosing a food, 10% of these individual nutrients is good, while 20% or more is excellent.

Choosing the right amount of food to meet hunger is a skill that can be developed. Learning to read food labels and estimate portion sizes are two ways to practice this skill. Choosing proper portion sizes also helps prevent food waste. 

Beverage Choices Matter

Beverage choices contribute to total daily calories. Beverages can be nourishing; however, be aware of the empty-calorie beverage choices that can add significantly to daily total calories.  

Beverage choices are especially important
for young children. Research shows that what children drink from birth through age 5 can have a big impact on their health since beverages are a big part of what they consume during this critical life stage. New recommendations by health care
professionals include plain water for hydration and plain pasteurized milk for nutrition. A limit on 100% juice consumption and limits or restrictions on added sugars in beverages are recommended.


Be Active … Get Moving!

Physical activity is an important part of a healthy lifestyle. The benefits of regular movement include:

  • More energy
  • Less stress
  • Better sleep
  • Lower risk of chronic diseases like type 2 diabetes and heart disease

Physical activity can be in the form of exercise (jogging, walking, swimming) or everyday activities (gardening, car washing, stair climbing). Do it all at once or break it into smaller increments, aiming for 30–60 minutes total. To be active,
simply start moving. 

Exercise should keep the heart rate elevated for a period of time. Thirty minutes of exercise, five days a week keeps the heart strong. Sixty to 90 minutes most days can help with weight loss goals or maintenance. 

Strength training exercises like weightlifting, push-ups, sit-ups or yoga are also important since they build muscle, improve balance and strengthen bones.

No time for physical activity? Consider these options:

  • Do jumping jacks or Pilates moves while watching TV.
  • Use break time at work to stretch, walk and do simple exercises like squats and arm circles.
  • Listen to a podcast while going for a walk or walk with a friend instead of sitting on the couch.

Make Healthier Choices Today

Small daily lifestyle changes can lead to better health. To get started, keep a food diary for a week, then evaluate it to see if a variety of foods from the food groups are included. For some people the simple act of writing what they eat and drink
improves the quality of their choices. 

For information on label reading, food groups, activity and more, download the Activity + Eating for Adults self-instructional booklet below.

‎Eat This Much – Meal Planner on the App Store

Put your diet on autopilot with Eat This Much. Tell us your diet goals, the foods you like, your budget, and what your schedule looks like, and we’ll automatically generate a complete meal plan to meet your targets. It’s like having a personal diet assistant.

We offer both free accounts and premium accounts. As a free user, you can create a day’s meal plan and completely customize it however you want. Each meal can have different preferences, and your nutrition targets can be whatever you like.

As a premium user, we’ll automatically generate a week of meal plans and send them to you with a grocery list via email. As you follow the plans, you can track what you did or didn’t eat, and if you deviate from the plans, we make it easy to readjust your targets for the next week to stay on track. Try out the free account to see if our meal plans appeal to you, and upgrade when you’re ready.

– Follow any eating style or create your own (works for keto, paleo, vegetarian, vegan, and more)
– Hit your macros and calorie targets every day
– Empower yourself with automatic control over your diet
– Take the anxiety out of picking what to eat
– Personalize any of our recipes and they’ll replace the original
– Reduce food waste
– Don’t like our suggestions? Easily swap them out or configure the generator to only use foods you like
– Manage your virtual pantry (with a premium account)

Normal calorie trackers force you to add foods into your diary one by one. And by the end of the day, there’s no guarantee that you’ll be anywhere near the nutrition targets you’re trying to reach. With our automatic planner, there’s nothing to track because everything is already entered for you, and all you have to do is follow the plan.

Subscription options:
– You can download the app for free and create/customize as many unique meal plans as you want, and save one to your account.
– To unlock the features of Eat This Much Premium, you can subscribe for either the monthly or yearly description.

Auto-renew details:
– The price to subscribe in your currency will be shown in the app before confirming the subscription.
– After the free trial has ended, payment will be charged to your iTunes Account.
– Your subscription will auto-renew unless cancelled 24 hours before the end of the current period (the auto-renew will continue with the same frequency that you select, either the monthly price for the monthly subscription or yearly price for the yearly subscription).
– Your account will be charged for renewal within 24-hours prior to the end of the current period, at the same price you initially paid.
– Auto-renew can be turned off at any time from your iTunes Account Settings.
– If you cancel your subscription or turn off auto renew in the middle of a billing cycle your account will remain premium until the end of that cycle.

Apple health integration:
Apple health syncing can be enabled in Settings -> Apple Health -> Enable Apple Health syncing for Premium users.

When Apple Health is enabled:
– your weight will automatically import and export when you login and when you view your user profile
– nutrition information will automatically export for meals marked “I ate this” when they are first viewed in the app and as you edit them

Privacy policy: https://www.eatthismuch.com/privacy-policy/
Terms of use: https://www.eatthismuch.com/terms/

‎Plan to Eat on the App Store

Meal planning can save you money on food costs, result in better eating habits, and encourage families to eat together more often. The Plan to Eat app is the perfect tool for making meal planning an unobtrusive part of your daily routine.

Right now, you can try it out for FREE for 30 days, no obligation or credit card required. After that, annual subscriptions can be purchased in the app for $39.99.

Some key features of the app include:

– THE ULTIMATE COOKBOOK: Tap the share icon in your web browser to import recipes from the web, or enter your family recipes manually in the app.

– SHARE WITH FRIENDS: Connect with other Plan to Eat subscribers to share and save recipes, or share a recipe by text or email.

– PLAN EVERY MEAL: Take control of your meal schedule by adding recipes to the planner. You can even adjust portions, reschedule meals, plan leftover nights, and track extra portions in your freezer.

– SHOP WITH PURPOSE: The ingredients in meals are automatically added to your shopping list. You can also add shopping list items manually, add your usuals from a customizable staples list, plan your list weeks in advance, and create lists for different stores.

– START COOKING, STEP BY STEP: Tap “Start Cooking” when viewing a recipe to get step-by-step cooking instructions that make cooking easy!

– KEEP PLANNING, EVEN IN THE GROCERY STORE: No Internet? No problem! You can still manage your recipes and shopping list items even when you’re offline.

– STAY IN SYNC: Your Plan to Eat account automatically synchronizes your recipes, planner, and shopping list across all of your devices, and your spouse’s, too! Sign in on all of your mobile devices and at plantoeat.com to keep on planning!

Ready to start planning a happier, healthier lifestyle? Sign up today!

If you have questions or feedback, reach out to us at [email protected]

Thanks for using Plan to Eat!

Healthy Eating Plan

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and added sugars
  • Controls portion sizes


To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

  • Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
  • Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.


Set goals to eat healthy like replacing full-fat version of foods such as milk, yogurt, and salad dressing with the fat-free or low-fat kind.

The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your calorie needs. For more information, check out www.mypyramid.gov.

Printable Weekly Meal Planners – FREE

I love planning! No, seriously. I. Love. It. I’ve got notebooks full of lists of every kind. there is just something about writing down my thoughts and to-dos and everything else that helps me stay organized and stress-free during the daily chaos known as life with four kids. 🙂 My love for planning also spills over into meal planning. (see what I did there?). over the years my weekly meal planner has evolved from a simple list on the fridge to a notebook to an actual planner too, as of late, one of the free weekly meal plan templates you see below. I pick and choose. Over time I’ve created a bunch of different menu plan templates – blank ones, horizontal and vertical, ones with snacks, ones with a grocery list, and more. And in all different colors! I’ve even created and used ones with a Sunday start and with a Monday start. and to be completely honest, sometimes there are weeks where I don’t use any of them because it just doesn’t happen at all. Life happens. 🤷

But because I know first hand how busy life can be, especially during the week, I wanted to share all of these printable weekly meal planners with you! every last one of them is free. download one or download them all! Totally up to you. I’ve tried to keep this page organized given the length and number of options in terms of templates you can choose to download according to your home’s specific needs and your color preferences. Each of the different menu planner layouts has: a Sunday start, a Monday start and a number of different colors. I’m hopeful that you’ll find the perfect meal planner for your family and home! If not, comment away and I’ll see what I can do about adding even more! If you’re feeling generous or grateful for the free downloads I’d love any kind of social share of this page and/or the Pinterest image at the end of this post. But, as always, no obligation whatsoever. It is worth noting that the black borders around each of the bigger images are just for this post. There isn’t a black border around any of them when printed. 

If you’re a planner lover make sure to check out all these thanksgiving meal planners and shopping lists and these partner site weekly to-do lists! All free and printable.

Happy Meal Planning!

Weekly Meal Planner With Grocery List

This meal planning template is a vertical orientation with the days of the week going down the left half of the page with lines for breakfast (B), lunch (L), and dinner (D). the right half of the meal planner has a blank shopping list where you can write down the needs of your next grocery run as you eat all your current food and plan out next week’s meals. It also features a “for the week of” lest there be any confusion with the little ones on whether this is up to date or not! 😉 This template has a Sunday and Monday start downloads and both layouts are available for free download in all of these colors: teal, pink, gray, green, blue, and violet. I hope you love this meal planner and grocery list! here’s a full-size image to show you what it looks like with links to each download just below it.

monday start: teal, pink, gray, green, blue, and violet.

sunday start: teal, pink, gray, green, blue, and violet.

Horizontal Weekly Meal Planner With Snacks & Grocery List

This weekly meal planner is of the horizontal variety with the days of the week going down the left-hand side and breakfast, lunch, dinner, and snack creating the columns needed to plan out your meals for the week. Additionally, there is an easy to use grocery list column on the far right-hand side that makes it easy to be planning for the weekly grocery trip as the current week progresses! This weekly meal planner comes in teal, pink, gray, green, blue and violet. It also comes in both the Sunday and Monday start variety. The links to download the one that best suits your home is just below the big.

monday start: teal, pink, gray, green, blue, and violet

sunday start: teal, pink, gray, green, blue, and violet

Weekly Meal Plan Template With Grocery List & Weekends

This weekly meal plan template gives you a little more freedom as to what you write down for each day. Skip breakfast in your house? No problem, just fill it out with lunch and dinner options! This one is a horizontal set up with a Monday start and the weekend days separate from the weekdays. Because who doesn’t have more time to plan out delicious meals on the weekends then those chaotic weeknights!? In addition to the larger blank spaces for each of the seven days, this template gives you an easy to use grocery list space on the right-hand side. Colors available include teal, pink, gray, green, blue, and violet. Links are below the big image!

monday start: teal, pink, gray, green, blue, and violet.

Weekly Meal Planner With Shopping List – Horizontal

This free horizontal menu planner features blank spaces for each of the seven days of the week. So, depending on the day, whatever takes up the most space the liberty to write out all the details is available. The bottom right corner also features a shopping list section so you can get a jump on next week’s shopping list. or maybe so your kids or hubby can not so secretly add their requests! 😉 This one is available in both a Sunday and Monday start and in the following colors: teal, pink, gray, green, blue, and violet. Jump below the image to pick the one that works best for you!

monday start: teal, pink, gray, green, blue, and violet

sunday start: teal, pink, gray, green, blue, and violet

Weekly Meal Planner With Blank Space

This horizontal planner is perfect for everything including for being the weekly dinner planner! With cute ribbons denoting space for each of the three main meals no matter what meal is the big one of the day everyone will be clear on what’s to eat! Additionally, the entire bottom section is left blank so as to provide the freedom to write notes, goals, reminders, snacks, shopping or grocery list or whatever else works best for your family. The free downloads include both a Sunday and Monday start and these colors: teal, pink, gray, green, blue, and violet. Jump below the image to choose your favorite.

monday start: teal, pink, gray, green, blue, and violet

sunday start: teal, pink, gray, green, blue, and violet

Weekly Meal Planner With Blank Notes Section & Requests

This super cute vertical planner has the days of the week down the left-hand side with space to write in the 2 or 3 meals your house eats on any given day. It also has a blank “notes” section for goals, reminders or anything else that needs to be written down so it’s not forgotten. It also has a “requests” section so that no one can claim that they have no say in what’s being eaten! It also features pretty washi tape and a “for the week of” to be clear it’s current. Monday and Sunday start downloads are available in teal, pink, gray, green, blue, violet.

monday start: teal, pink, gray, green, blue, and violet.

sunday start: teal, pink, gray, green, blue, and violet.

Weekly Meal Planner With Blank Columns

This horizontal meal planning template has a “week of” space, all seven days, a snacks section and two full columns for all those small things that need to be written down in the day to day hustle and bustle. These columns can also be used for grocery or shopping lists and even requests of family members as they consume everything in sight! Free downloads include both a Monday and Sunday start and your choice of teal, pink, gray, green, blue, and violet. Jump below the image to pick the one you like best!

monday start: teal, pink, gray, green, blue, and violet.

sunday start: teal, pink, gray, green, blue, and violet.

Weekly Meal Planner With Grocery List & Water Tracker

This vertical menu planner has all seven days on the left-hand side with enough space to jot in breakfast, lunch, and dinner options for any given day. It also lots of space in the right-hand column for next week’s grocery list and needs. Lastly, if you’re like me and try and drink a lot of water each day it has a fun little water tracker for each day that you can check off or cross out as you get all those glasses of water you need each day. Eight 8 oz. glasses of water is recommended so there are eight little glasses for your tracking! Choose from a Monday or Sunday start and these colors: teal, pink, gray, green, blue, light blue, and violet. Jump below the preview image to take your pick.

monday start: teal, pink, gray, green, blue, light blue, and violet.

sunday start: teal, pink, gray, green, blue, light blue, and violet.

Weekly Meal Planner With Shopping List & Food Servings

This horizontal meal planner is a little more involved than some of the others. In addition to having in space for breakfast, lunch, and dinner for each of the seven days it also features a grocery shopping list section and food servings tracking (veggies and fruits, grains, milk and alternatives, and meat and alternatives) for each day. While the recommended servings have changed over time and even differs depending on your age, weight and activity level these basic serving amounts should prove to help anyone looking to live a more healthy lifestyle. Choose from teal, pink, gray, green, blue, or violet for your free download. Links are just below the big image.

monday start: teal, pink, gray, green, blue, and violet

Vertical Weekly Meal Planner With Blank Space

This vertical planner is of the minimalist variety with the seven days and space for your meals to be written and blank space at the bottom for the other miscellaneous items that need to be jotted down. Free downloads featuring both a Monday and Sunday start and ones in teal, pink, gray, green, blue, and violet are just below the big image.

monday start: teal, pink, gray, green, blue, and violet.

sunday start: teal, pink, gray, green, blue, and violet.

Weekly Menu Planner With Blank Space For Notes

This horizontal menu planner features the 7 days of the week down the left-hand side with enough space to write all three meals in or whatever is needed for that day. It also features a notes column on the right-hand side for a grocery or shopping list, weekly goals, reminders, love notes, requests or whatever else Mom permits. 🙂 It is available in both a Sunday and Monday start and teal, pink, gray, green, blue, and violet. download links are just below the big image.

monday start: teal, pink, gray, green, blue, and violet.

sunday start: teal, pink, gray, green, blue, and violet.

If you’re feeling generous I’d sure love it if you were willing to pin the image below!

Free Weekly Meal Planner with Grocery List, Food Tracker, Recipes, and Products

Do you mind sharing the love?

As you know everything on spoonacular is free.

The only thing we would ask is for you to Share spoonacular with your friends if you like it ♥


Help is here!

Adding Your Own Recipes

If you’re signed in, just click the “Add a Recipe” button.

Adding Recipes From Other Sites

You can use the bookmarklet or the chrome
extension or the Firefox
Add-On or the Safari
Extension. More information about those in this blog

Missing Products

Not all manufacturers have provided their product data
yet. Drop us a line with the products you’re
missing and we’ll see what we can do.

Everything! I’m confused.

Don’t worry, we’ve got some guides that can help. Check out this
blog post or watch this short video. If you still have questions, please don’t hesitate
to e-mail us or reach out on Facebook or Twitter!


Sync your meal plan with Google Calendar (or others)!

You can synchronize your meal plan with your calendar (e. g. Google Calendar or Apple Calendar) using
iCal. If you haven’t done it before, it is super easy. Just follow these steps (you only have to do that
once and your calendar will keep in sync with your meal plan):

  1. Copy your personal iCal URL:
    You have to log in to see your URL.
  2. Go to your Google Calendar and add your meal plan URL like so:

  3. Optional: You can share this link with your family members or anyone else you want to see your meal


We have put a few things on your meal planner already. Click anywhere to clear it and start
your own. Sign in to use all the meal planning functions and
save your plan.

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe’s ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the “Instructions” field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

90,000 5 Best Meal Planning Apps and Sites to Save Money and Eat Healthy Food

Planning your meals is one of the best things you can do to make your life better. It helps those who are trying to save money on their food budget, eat healthier more regularly, or even those who want to free up the time and energy spent making decisions and preparing meals on a daily basis.

Most meal planning tools offer a weekly or monthly approach based on your lifestyle.There are two ways to do meal planning. Either you can make the plan yourself by adding items, or you can let the app or an expert pick the dishes for you. Of course they all come with recipes.

1. Mealime (Web, Android, iOS): the best for beginners

If you’re new to meal plans, start with Mealime. This does the hard work for newbies who want an automated meal plan handed to them on a plate, along with a ready-made grocery list.

The setup process prompts you for food preferences, dietary preferences, and planning preferences. You can specify the serving size and the number of meals you want to plan for. All of this can be changed later in the settings, of course. Mealime will create a personalized meal plan for you, as well as a handy shopping list with all the recipes.

The app takes ingredient lists from recipes, but does not cleverly combine them unless it is marked the same way. Thus, you will have to use your own judgment when purchasing products.

The best part? You can press the button at any time to create a new meal plan that is different from what you currently have. If you don’t like the plan, just change it until you find what you like. If you enjoy what you cook and eat, you will probably stick with this process.

Download: Mealime for Android | iOS (free)

Budget Meal Planner is a terrific website run by one person, Dianna, that offers weekly plans for a frugal life.It lists foods for a full week that won’t cost $ 40, while still providing healthy, rich meals that don’t get boring.

Diana sorted plans for meals into budget and vegetarianism . Within their framework, you will receive a selection of recipes for Thai, potato, Mediterranean, pineapple and Texas-Mexican cuisine. Every Friday, the site updates with new meal plans for each category, so you can buy groceries and cook them on weekends.

The plan includes a weekly grocery list, recipes for breakfast, lunch and dinner, and snacks. Apart from the Thai language, the other sections also have a vegetarian plan. Dianna recommends using substitutes and other recipes, so feel free to try the best vegetarian and vegan supplements. to mix and match.

3. Sidechef (Android, iOS): individual meal plans

Sidechef is a cross between a meal planner and a recipe app.When you sign up, you have to choose between several preferences, such as the diet you follow, the ingredients you don’t like, and so on. The app will then show you a list of recipes based on that.

Go to Meal Planner to decide your weekly plan. Here you can add recipes to your breakfast, lunch and dinner every day. Sidechef prepares recipes from many different sites and blogs, so you have a wide selection.

Click on any recipe to see the list of ingredients in a neat format. Choose what you don’t need to add it to your shopping list. The app is smart enough to increase the number of overlapping items, instead of adding them twice, but still double-check upon purchase.

Sidechef is also one of the few apps that allows you to add your own recipes that you might find outside of the app list.We haven’t found any other app that makes Sidechef that special.

Download: Sidechef for Android | iOS (free)

4. Slow Cooking Plan (Internet): Best for Single Professionals and Students


Crockpot or multicooker is the best investment for someone who wants to go home for a healthy meal without having to cook at the end of a tiring day. Karen’s 365 Days Crockpot has a simple monthly plan that offers variety while being easy.

These recipes can be cooked with a multicooker as well as instant pot or pressure cooker instant pot or pressure cooker instant pot or pressure cooker So if you prepare in advance you can come home and cook your food whenever you want. As you would expect from slow recipes, they are all simple enough for novice chefs.

Unfortunately, there are no vegetarian options for many days. However, you can browse hundreds of recipes on the site to find substitutes.

The meal plan is also smart enough to leave Friday as a day to eat or finish off leftovers. It is very important to have this one cheat day if you are going to stick to cooking for yourself or a new diet. Don’t be too hard, this is a marathon, not a sprint.

The Family Freezer is a fantastic blog recipe that balances humility and healthy. Over the years, the blog has provided several meal plans for different scenarios.You can check them all on one page and choose the one that suits your needs.

As you might have guessed by the name, the focus is on meals that you can prepare in advance and freeze. These are all plans that last a week, not a month. Freeze-based meals are some of the most popular ways for aspiring planners, as they allow you to cook a storm in one day and live in peace for the rest of the week.

17 plans vary in needs and categories such as time based meals, vegetarian meals, grocery meals, baby meals, and so on.There is a handy large PDF of all meal plans that includes grocery lists, recipes, and everything else you need. This is great.

Download: 17 Free Printable Power Diagrams and Product Lists (PDF)

Five more instruments for weekly plans

The best part about meal planning is that there are many different approaches to these apps. In fact, there are fantastic subscription services like Eat This Much that will offer new plans based on what you like and dislike, as well as deliver groceries, making it as easy as possible for you.

If you’re new to food preparation, it’s better to start with a weekly rather than a monthly plan. Once you get used to planning your meals for the week, it will be easier for you to switch to a monthly plan. So if the above apps are not to your liking, start with these 5 web apps to create quick and easy meal plans.

90,000 10 Best Power Planning Apps for Android

Power planning is a bit tricky. However, the premise is simple.Meal planners can help you create menus for a specific period of time so you don’t have to think about what to cook. You have many options, and believe it or not, these are not all recipe apps. In the interest of diversity, we have omitted apps that only had shopping list and recipe features, as we have a complete list for these types of apps here. Here are the best meal planning apps for Android.


Price: Free / $ 9.99-14.99 / year.

AnyList is a unique combination of to-do list app and recipe organizer. You can use both for maximum effect when planning meals. Basically, you add all of your recipes to the app and then use the app to create a shopping list. From there, you use the to-do part to plan your meals and then use the app to remember recipes. Some other features include the ability to create grocery lists for each store, share lists with others, and you can save recipes directly from websites. The annual price is also surprisingly reasonable. The only problem is that it takes a little time to set up all of your material and you build it yourself over time. Those who don’t mind the manual part should definitely give it a try.



Price: Free

ChefTap is a recipe app with some extra features. It can also be used as a shopping list app and meal planner.The recipes and shopping list are pretty typical of other apps in this category. The meal planner is actually pretty good. Aside from scheduling different meals on different days, it also allows things like leftovers to be taken into account. You simply create a plan, select recipes, and the app saves everything to your shopping list. You can also create multiple grocery lists, and the app includes a pantry organizer. The user interface can be a little awkward at times, but otherwise good.


Eat This Lot

Price: Free / $ 8. 99 / month / $ 84.99 / year.

Eat This Much is a personalized meal planner and recipe guide. You go into the app, tell it what you are doing and don’t want to eat, and the app generates a set of recipes for you. It works with many popular diets including keto, paleo, vegan and others. Unfortunately, part of the meal plan is for premium subscribers only.This feature allows you to plan meals for the week, and also provides you with recipes and a grocery list like most meal planners do. However, you can still schedule your daily meals in the free version, so you can plan shortly, or at least try it out, before you subscribe. It is one of the best meal planning apps for those on special diets.


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Price: 90,020 Free / $ 5.99 / month / $ 49.99 / year.

Mealime is one of the most popular meal planning apps on mobile devices. The app does the same as most of the other apps on the list. This one just adds a great presentation to the mix along with a friendly colorful interface. The app creates personalized meal plans based on your dietary restrictions, if you have any.It adds all the ingredients you need to your shopping list and all you have to do is buy food and cook it. The app also contains recipes and meal plans to help you get rid of food waste from over-shopping. They also have stones to list the prices of their subscriptions in the Play Store description of the app, and we appreciate that decision.


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My Cookbook

Price: Free / $ 5.99.

My CookBook is one of the best meal planning apps for people who like to do it manually. The app allows you to save recipes by entering them manually or by browsing the website. It also has a shopping list feature, syncing all your recipes across devices, ingredient scaling, and more. You plan your meals by choosing the recipes you want to use, and the app adds ingredients to your shopping list for convenience. It’s not as difficult as Mealime or some of the more powerful competitors, but it’s a great and easy choice for people who don’t need all the extra frills.


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Price: free / up to $ 4.99.

Paprika is a lot like My CookBook. It is mainly focused on storing recipes for offline use, allowing you to enter your own by hand or scrape from websites. However, this is actually the best meal planning app in between.The app has daily, weekly and monthly calendars for meal planning, as well as a regular integrated shopping list to get things organized quickly. You can also create menus, scale ingredients, and share recipes via email. It doesn’t have My CookBook online sync functionality, but you can still import and export if you switch devices.


Plan to eat

Price: Free trial / $ 4.95 / month / $ 39 / year.

Plan to Eat is a fairly typical meal planning app. Works like most others. You choose from a huge list of recipes, plan your meals, and then the app adds those ingredients to the shopping list for you. The meal planner section also lets you resize portions, reschedule meals, and even count things like leftovers and extra portions. The app works offline and can sync across multiple devices at the same time.It doesn’t have a free mode, but you get a 30-day trial to see if you like it, and its subscription prices are no higher or cheaper than the competition.



Price: Free with in-app purchases.

SideChef is one of the most popular mobile meal planning apps. It has a ton of recipes for a wide variety of diets. You simply tell the app what foods to eat and what not, and it gives you recipes for those specific needs.In addition, the app has a good meal planner. You view the calendar and add dishes. The app adds them to your shopping list and you’re done. In addition, the app includes step-by-step instructions, support for LG, GE and Bosch Home Connect kitchen appliances, and some other usefulness. Most of the features are free.


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Price: Free / $ 27.99 / year.

TickTick is a to-do list app that has very little to do with food. However, these apps are ideal for manual meal planning. You can add meal plans to TickTick and then use your favorite recipe app to prepare meals and create grocery lists. The advantage here is flexibility. Most food planning applications are complete solutions. By putting some of the planning into another app, you can use any recipe app you want, even if it doesn’t have a built-in meal planner.Of course, this means a little more work, so there are drawbacks. TickTick is one of the best to-do list apps out there, but we have a whole list if you need other options.



Price: Free / $ 4.99 per month.

Yummly is one of the most popular meal planning apps. This is another one-stop solution with over two million recipes, various recipe recommendations, support for different types of diets, and step-by-step instructions for each recipe.The app also includes a decent meal planner. You assign recipes to specific dates and the app creates a shopping list for you, just like each one. There’s even a reminder notification so you know when to start cooking so your food is ready on time. You can use most of the app for free with an additional subscription price of $ 4.99 per month.


If we missed any great meal planning apps, let us know in the comments! You can also click here to check out our latest listings of Android apps and games!

Recording source: https: // www.androidauthority.com

How do I plan my meals for the whole week? Ready meal planner at the end of the article | Mom in Zen | The Universe is with You

I used to think that I loved to cook. Not that I immediately became some kind of master. I have always been closer to the “Worst Chef” program than to the “Master Chef”. But I fought bravely, and when things got really good, they showed up – the worst culinary critics you can deal with: kids. Karma comes back, and it comes back to me doubly for every nagging over a plate in childhood.

5 meals a day for the whole family multiplied by 30 or 31 days a month … Even if someone loves to cook, the result of this multiplication can be a little shocking. It’s not a problem for a child a minute after he receives a plate of dinner to be capricious and say what he doesn’t like. And the more often you hear it, the joy of cooking gives way to other feelings that are less pleasant.

I discovered a new way for myself – frozen ready meals with vegetables, which have a good composition and in emergency situations I can cook them in literally 10 minutes.

And believe me that with the planned menu for the whole week, I already react more calmly to its beginning.

How do I plan my meals?

I review the refrigerator over the weekend.

I open the refrigerator, write down what is in it. I split the list into things that can be used right away and those that can wait until the end of the week. I also go through kitchen cabinets. Human memory is unreliable, and I happened to return home with another kilogram of flour, but without a gram of pasta.Because it seemed to me that I still have pasta.

With the products from the fridge in my head, I write myself on the menu, but every week I try to do something new so that it is not boring and the diet is varied. The basis is to use all fresh food before it loses its properties and is only suitable for trash.

And now the most satanic moment in my planning: I attract children!

We sit down at the table and I ask them what they would like for lunch this week.As it happens later that they grimace, then I make “eyes in a wet place” and say: “But they ordered, and I tried so hard” … I take them for pity and, oddly enough, it turns out (well, almost always) !

If I know that children eat lunch at school / kindergarten, which they love very much, then I can relax a little. I serve what’s left of the previous day, or I only cook soup.

From an ideal housewife, I have retrained myself to be a practical housewife. I don’t always have time to prepare a two-course dinner.And while sometimes I feel like I spend most of my life in the kitchen, sometimes I just relax. And frozen fruits, vegetables and ready-made meals have saved me more than once when I no longer knew what to put in the pan. Remember how my mother sculpted dumplings, packed them in bags so that they would be ready when she did not have time, desire or idea to cook something?

I have a freezer at home full of fruits and vegetables, I even freeze tomatoes. I also have a stock of frozen soups and vegetables in a skillet (although in this case you don’t need to stock up because soups and ready-made meals are available in most stores).

But, I confess, not so long ago I still had this belief that frozen, ready-made food is food stuffed with artificial additives, so I didn’t even check if anything had changed in this topic. And here’s a surprise, it was enough to go deeper.

Frozen vegetables, for example from Hortex, contain potatoes, carrots, parsley, cereals, onions and only natural spices. And so without much effort, in ten minutes I have a delicious lunch, without artificial additives.

On Saturday I do large purchases, but also in the middle of the week I try to buy individual products.Then I don’t feel pressured to buy literally everything on Saturday.

What does meal planning give me?

And here we get to the point. After a long time, I can tell you with a clear conscience that menu planning gives me something invaluable … I don’t have to struggle, invent, think and play creativity every day.

Second, meal planning – saves money! I’m not going crazy buying everything in stores, because I know exactly what exactly will be useful to me this week.And finally: I don’t throw away so much food! I use everything I have in the fridge, I check it regularly, and I don’t spend money on things that later end up in the trash.

And speaking of savings … I am saving something more valuable than money: time! Our mothers cooked so that they started after breakfast. I don’t do that and I don’t have any remorse about it. For me, lunch should be ready in 15-20 minutes, and at the same time it should fulfill 2 main tasks: it should be healthy and tasty.

I write out a plan of products

I write out a plan of products

If you also want to become a practical housewife with me, I have a little gift for you: a rough plan, as well as a place for a shopping list.

You can print it, hang it in the kitchen or take it with you to the store. I have my planner next to the fridge, so when I take something out of the fridge that is running out, I can immediately add that product to my future shopping list.

The planner I use

The planner I use

And when I go shopping, I take a picture of this plan so as not to run around the store with it.While I shop, I just look at my phone. Hopefully, you’ll see firsthand how meal planning makes life easier.

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Best food planning apps for 2020 – China-Phone.Info

One of the best choices for busy people to eat better at home is to plan and prepare ahead of time. Cooking nutritious and delicious meals at home is especially important these days when eating out and shopping for groceries is becoming more of a challenge.Getting started can be difficult for many. Instead of letting that hold you back, try one of the apps on this list that will nudge you in the right direction. From organizing menus to making grocery lists, these meal planning apps can take the stress off your plate by replacing it with delicious homemade meals.

BigOven makes it easy to collect all your favorite recipes in one central place and offers many ways to incorporate them into the app.Not only does it help inspire while eating, but it helps food preparation, grocery shopping, and incorporating leftover food into new dishes. Clip recipes from your favorite sites, or download recipes by snapping pictures, or mark existing recipes as favorites to save for later. Organize and filter recipes by category to find any recipe with seasonal collections or suggested dishes, or click to save and share food ideas. Add recipes to your planner, create a shopping list, and discover recipes with ingredients you already have to cut down on food waste.The app sponsors the home cooking community for additional ideas and feedback.

iOS Android

Are you vegetarian, vegan or want to eat a plant-based diet? If so, Forks Over Knives is the best recipe app from the makers of the movie of the same name. It features over 400 dishes from 50 chefs, and new recipes are added for free every week. Each recipe illustrates a plant-based lifestyle that is increasingly recognized for its health benefits and humane treatment of animals.The app also features gorgeous high-resolution photos of dishes, instructions on how to prepare your favorites, ingredients, cooking steps, a shopping list for each meal, and other tips for following a meat-free diet.

iOS Android

If you need help and some company in the kitchen, the food-focused Allrecipes Dinner Spinner social app with a community of over 30 million home cooks can help you diversify your diet.This personalized app gets smarter when you track, save or prepare different meals. Customize your choices by searching for keywords or ingredients to focus on dietary needs and time constraints, then use the app to save, create, organize, and share recipe collections. You can also save money by cooking what’s on sale near you, and the app may suggest recipes as you go to certain stores.Click to add complete recipes or ingredients to your shopping list, which you can prepare with approximately 1,000 step-by-step cooking videos.

iOS Android

Veganized is a plant-based diet planning software that allows you to search, create and share your favorite meals. vegan foods and recipes and track your meals. He helps you plan meals and make grocery and grocery lists to collect all the items you need to make vegan recipes.This is a recipe app with a social media platform, so you can discover new recipes and create and share your recipes with the community. The nutrient function allows you to check all information on energy, macronutrient distribution, fiber, vitamins and minerals for each meal. Veganized helps you plan your meals each day and matches nutrients to your age, gender, weight and physical activity level.And it usually helps to promote the vegan diet and lifestyle.



Mealime (no, that’s not a typo) is designed for simple family or guest dining planning. You can create profiles for everyone you cook for, which can list likes and dislikes, general food preferences, allergies, and more. You can also create profiles for couples or entire families to make planning a little easier. Then you can find recipes that meet all of these requirements.Pick one and it will give you complete instructions and can automatically add the required ingredients to your shopping list. Most of the recipes are focused on quick cooking – about 30 minutes, so you can save even more time in the kitchen. Recent app updates include new recipes, reworked old recipes, six-person servings and customized serving sizes, improvements to Instacart delivery integration, updated recipe descriptions and history, and the ability to share your list with other apps, print from your phone, or share. with family members in the app.

iOS Android

FoodPlanner is recipe-based. This allows you to search the Internet for healthy food recipes and download them to the app. It gives you nutritional data for meals and allows you to automatically create a shopping list. An optional inventory management system for really serious foodies lets you keep track of your current ingredients, and you can also create recipes from scratch if you like. There are also sharing functions to help you figure out how to prepare food.


MealPlan brings you food tags that you can drag and drop onto your weekly schedule to quickly plan your meals (and even email them to other people). Tags make it easy to find specific foods and can automatically create grocery lists for you. You can also customize dishes to add snacks, add links to specific recipes, or remove specific dishes entirely. You can search for new dishes and create tags for them.There’s a learning curve, but it’s a fun system, especially if you have an iPad or Apple Watch.


Do you like to customize every little thing? Then MealBoard might be the app for you. It acts like many of the other apps on our list, with a feature to search for meals from the internet, the ability to schedule meals on the calendar, and the ability to create a shopping list. But a few features make it unique: the interface is particularly enjoyable to use and easy to set up, and there is a pantry mode that lets you move ingredients into the pantry when you buy them and put them away when they run out.


Here’s a different approach: If your main goal is to lose weight, then Eat This Much encourages you to indicate your eating habits, how much money you want to spend, your schedule, and how many calories the food will contain. It will then generate meal plans for you and provide grocery lists for ingredients. If you enjoy cooking (as opposed to food delivery) but want to develop healthier eating habits, this app can help you do just that. The latest versions have added the ability to count and get products based on net carbohydrates.Subscribers can now order groceries online through AmazonFresh. Food Search has been redesigned to allow you to browse multiple food categories at once, and to make it easier to find your favorite foods while clarifying the differences between different food genres.

iOS Android

Lose it! Is a weight loss app, but instead of recording the number of calories you want in one meal, you just set your overall goals and the target body weight you want to achieve.Then you keep track of exactly what you eat and what exercises you do. The app includes a food database with millions of choices to choose from, a scan function to instantly add purchased foods, and even photo recognition of major foods. Lose it! Ideal if you want to combine meal planning with food and exercise tracking. This is especially useful if you already use Apple devices; it is compatible with Apple Health and Apple Watch.In the latest updates, the app now sends recipe ingredients as separate food items to the Apple Health app. In the newest versions, the recipe function has been updated to allow you to copy the recipe and add additional portions. There are also updates for Apple Watch connectivity and Steps and improved status screens. The app now supports viewing your shopping lists on the Apple Watch.

iOS Android

Paprika Recipe Manager 3 is an interactive dish planner.In addition to the usual features like searching for recipes online, creating automated grocery lists, and planning meals for the week or month, it provides tools you can use to explore in more depth. You can automatically scale ingredients, cross them out as you add them to your dish, and post photos to your recipes. You can even customize product categories based on how you like to shop – there are many ways to make sure everything is exactly the way you want it.The versatility and scalability make this app a convenient meal planning app for large numbers of people. In newer versions, the ability to search by recipe descriptions has been added, which makes it easier to find your favorite dishes. Recent updates also offer better sync performance.

iOS Android

Yummy is a food sharing and recipe finder app with lots of colorful photos and a ranking system to help you find the most popular (or at least the most talked about) recipes on the internet.Yummly also provides video tutorials and recommends products you might like. When it comes to simple dietary improvements, this app covers all the basics. The latest updates include ingredient recognition, which uses real-time image recognition to determine what ingredients you have. The app then recommends dishes with these items.

This way, you don’t have to go outside the app to see what you can do from your pantry.The new Pro version is now available for $ 5 a month with hands-on cooking shows from renowned chefs from around the world. The new versions launch My Connected Kitchen, the Yummly Smart Thermometer Command Center, which aims to take the guesswork out of cooking.

iOS Android

Revision recommendations

90,000 Find the best health and fitness templates and printables on the internet

Prints make you pay attention.

There are many websites and gadgets that can help you get in shape. But sometimes all you have to do is go back to basics with pen and paper

.The app may struggle with other apps in your opinion, but humble typing makes the task easier with a flick of the pen.

Attach them to your refrigerator door or insert into your magazine. They can be a powerful reminder of bad health habits.

These 10 printing plates give you a great place to start.

1. Weekly Weight Loss Record

If you’re looking for a colorful option for your weekly weight loss record, the Sunny Sweet Days blog has a set of printable forms that include a great way to take a snapshot of your progress.

Weekly Log worksheet tracks the number of pounds and inches lost, workouts, daily calorie intake, and your measurements and daily workouts. The kit also includes a printed weekly meal plan to help you plan meals in advance

and a printable magazine page.

2. Soda Drinking Habit

If you have a soda habit that you want to drink, this free health and fitness planning software contains a worksheet that makes it easy to track your water and soda consumption. Good habits are built on healthy micro-actions

and this version will help you start over.

The printable guides you through the Five Week Hydration Schedule to increase your water intake on a daily basis.with the goal of reaching 8 points per day.

The printable set also includes a weekly meal planner, a daily meal and calorie counter, and a fruit and vegetable sheet.

3. Healthy Habits

If you want to develop more good habits besides reducing your soda consumption, you can use this monthly healthy habits tracker .

Tracker records your water intake, the number of nights you haven’t had a snack, and tracks your daily weight, meal planning and more.

Remember to check the rest of the weight to keep the plates listed here.

4. Sofa up to 5K and more

Darebee is a great all-in-one option and one of the free options that men and women will surely like. Darebee prints are conveniently divided into six categories, some of which overlap slightly: workouts, programs, competitions, running, fitness, and meal plans.

The first five categories aim to get you in shape with workouts designed for just about everyone: up to 5K workout, 30-day abs workout, cardio workouts, and more.You can also find a printable fitness and meal diary to record your monthly efforts.

The running section is especially helpful with tips on how to get more out of your routine, as well as several different types of 30-day challenges.

For meal plans, you can find printables with weekly meal plans, each catering to a different lifestyle. In addition to printing plates, Darebee also offers recipes and nutritional tips.

5.Healthy Food Lists

21 Day Fix is ​​a nutrition and exercise program that takes guesswork out of portion control by providing color-coded Tupperware. This makes it easy to determine how much food you should be consuming per day.

Even if you are not following the program itself, you can still use this printed list of healthy foods with 21-day fixes, color coded by category, as a guide to what foods you should eat.

If you’d rather avoid the 21-day fix altogether, this clean food shopping list might help you. The lists are divided into food types, staple foods, herbs, and baked goods.

6. Healthy Food for Kids

If you want your kids to enjoy eating healthy and avoiding junk food, this printable version of Healthy Food for Kids encourages kids to sort the different foods they eat , into food groups as you teach them a balanced, healthy diet.

You can print out the sheets and cut out food pictures so that the children can sort them into the appropriate groups. During the week, children can follow a balanced diet with their parents. If you have a Silhouette machine

You can also use the paper to print the stickers, and the machine can cut the stickers for you.

8. Work plan

Life of Paper prints include an exercise plan and a nutrition plan. You can list the time, place and activity of your choice for each day of the week.It also contains a list of exercises for the lower body, upper body, and main body.

9. Food Journal Template

If you want to keep track of everything you eat, you can use the app, but sometimes writing things down really helps with accountability. So if you’re trying to cut back on unhealthy snacks, a food journal comes in handy as well. This set of food magazine templates is a great place to start.

There are tons of designs and colors to choose from, but they all focus on what’s important: giving you a place to keep track of your food.

If you prefer a daily journal over a weekly option, this colorful daily food journal gives you plenty of room to keep track of your eating habits.

10. Meal Planner & Shopping List

To get this free meal planner, you’ll have to fork out to your email address. It’s worth it because not only do you get a weekly meal plan sheet, you also get grocery lists, recipe cards, +15 recipe divider sheets, and more.

Free Scheduler is almost the entire inventory log of your refrigerator’s contents. There are thoughtful bonuses like a holiday meal planner and a baking chart.

11. Planner Stickers

If you already have a planner system that you would like to use, you can simply include the planner stickers in your program to track your health and fitness.

These fitness planner stickers can be used to add your workouts, weigh in, and track your water consumption to your calendar.Maintain a magazine? Bring them into it and turn it on.

The designer also explained how you can use this printable to create your own stickers. It would also be nice to follow her Pinterest board for more inspiration.

Why use printing plates?

Plates are great for several reasons. Print them out and place them on a corkboard or wall where you can see them every day. They will quietly remind you of your daily, weekly and monthly goals.

Writing things down is also a great motivator. If you eat something that you are trying to cut down, writing it down can be a good way to hold you accountable.

There’s a little convenience you might be missing out on with gadgets, phones, and fitness trackers. Having all this information in an app that is always and everywhere can be helpful.

However, you can always get the best of both worlds. You can record your steps and workouts with the

fitness tracker like Fitbit, and record it in your personal journal or exercise log, which gives you a weekly overview of your accomplishments.

What are your favorite printing plates to use for keeping in shape and keeping in shape? Do you find writing things down helps you stick to your goals? Let us know in the comments. 90,020

90,000 Lavrov showed NATO air-sea fist – Articles – Politics

Moscow will do everything to resist NATO’s eastward expansion. This was stated by the head of the Russian Foreign Ministry Sergey Lavrov during a joint press conference with the Minister of Foreign Affairs of the Republic of Korea Jung Ui Young .

“There is evidence that NATO planners are paying attention to the East, already speaking through the mouth of Stoltenberg, NATO Secretary General, that NATO’s mission should extend to the Indo-Pacific region. If you listen to them, their mission to the whole world should be extended. I believe that these are very dangerous games, and we will do our best to resist such tendencies and raise the awareness of all countries to which such attempts are extended, of the dangers of such a course, ”the minister said.

“Diplomatic work alone will not be enough here, it is necessary to take other measures that will be adequate to the threats posed to the security of the Russian Federation. I dare to assure you that President Putin keeps these issues under personal control, “he stressed.

However, the problem is not only in the advancement of NATO in Asia.

Earlier, NATO Secretary General Jens Stoltenberg said that Moscow has nothing to fear from Ukraine’s inclusion in the alliance.He recalled that NATO is a defensive alliance, adding that Kiev has the right to choose its own development path.

– The appeal of the United States and its allies to this topic is one of the ways to put pressure on Moscow, – says leading analyst of the Agency for Political and Economic Communications Mikhail Neyzhmakov .

– On the other hand, a number of experts within the United States themselves accused the current administration of just unwillingness to speed up the entry into NATO of the same Ukraine and Georgia.

“SP”: – Why is the topic so actualized now?

– Apparently, further cooling of the Russia-NATO relations plays an additional role here – let’s not forget about the revocation of the accreditation of eight employees of the Russian mission at this organization. In addition, one can note the activation of the alliance and its leading players – the meeting of NATO defense ministers, as well as the previous visit by the head of the Pentagon Lloyd Austin to three countries of the Black Sea region, including Ukraine and Georgia.

“SP”: – How to understand Lavrov’s words about diplomatic and non-diplomatic methods of opposing NATO expansion?

– This remark of the head of the Russian Foreign Ministry can be compared with the recent remark by Dmitry Peskov that “we cannot prevent this … but we can minimize the consequences of such steps for our country.” This is probably an indication that Russia will build its defense and security policy taking into account the likely increase in NATO activity near its borders.

– NATO expansion is dangerous from the point of view of the Anaconda concept – strangling Russia along the perimeter of its borders, – says military expert Ivan Konovalov .

– No matter how much they talk about peacefulness, that their block is purely defensive, it is clear that this is not so.

They are unlikely to dare to openly attack – they only attack countries like Yugoslavia. However, there is a danger of a transition from quantity to quality: today our borders have become too crowded – there are too many of them around us: planes, ships, ground equipment – they are constantly near our borders.We tell them: don’t, don’t provoke, but they don’t hear us. So an accidental collision is possible.

As for the diplomatic methods of counteraction, it seems to me that they should be military-diplomatic. Yes, this is, in fact, a concept of confrontation, but we have no other choice. And we have an experience of success that is worth developing – the extension of START III. After all, the Americans were ready to break the treaty, just as they had torn other treaties before, then there would be a complete reorganization of the international security system.But this did not happen, thanks to the firm position of Russia, we did not concede. This is the zone of diplomatic interaction and confrontation, where they are forced to listen to us.

Our task here is not to get nervous and not to change positions, including in Georgia and Ukraine. It is our murderous calmness that infuriates them most of all.

– Firstly, de facto Georgia and Ukraine are already in the North Atlantic Alliance, since they have the status of NATO partners with expanded capabilities, – continues the topic military political scientist, associate professor of the Department of Political Science and Sociology of the PRUE named after G.V. Plekhanov Alexander Perendzhiev .

– Membership in NATO of the official Kiev and Tbilisi is simply formalism. The leadership of the Western military bloc already controls all the military resources of “independent” and “Georgia”, talks about their membership in the alliance are turning into ordinary anti-Russian trolling.

But the presence of NATO in the Republic of Belarus and in the countries of Central Asia for Russia is indeed a serious danger. In practice, it will be about the survival of our state.Therefore, in the event that NATO troops appear in Belarus, Uzbekistan and other former Central Asian republics, it will mean a real military clash between Russia (and possibly China) on the one hand and Western countries, primarily the United States, on the other. We will defend ourselves with the help of the threat of missile and air-bomb strikes with the further use of Special Forces.

All the talk about the inclusion of new members in NATO is mainly a new round of the anti-Russian (partly anti-Chinese) information war.The alliance has no need to include new members in NATO. These states are already at the full disposal of the Western military bloc. A striking example of this is the entry into AUKUS of Australia, also endowed with the status of an Enhanced NATO Partner.

“SP”: – Are they really afraid in the Kremlin that Ukraine and Georgia will be admitted to NATO? Are there any prerequisites for that?

– The situation is not related to the fact that official Kiev and Tbilisi will become NATO members.In fact, they are already obedient subjects. The fact is that these countries will become obedient executors of the decisions of the alliance in the implementation of military aggression against Russia. We are talking about NATO military aggression against our country, but the citizens of Ukraine and Georgia will fight at full speed against us. This is the tragedy of what is happening.

“SP”: – Lavrov says that diplomatic methods are not enough. How can we diplomatically stop NATO? Does diplomacy work here?
– Diplomacy, in spite of everything, works.Many NATO member states prefer to discuss all problems with official Moscow at the negotiating table. For this, there are currently negotiating platforms in Baku and Helsinki. Perhaps they will appear elsewhere. The alliance leadership is demonstrating its determination towards official Moscow. But this is up to a certain point or “red line”.

As soon as Moscow declares its determination to respond to NATO with military force, the ardor of NATO strategists will immediately go out, and at the headquarters in Brussels they will draw their tails.It is one thing to show your heroism in words, it is another to implement it in deeds. I am sure that the moment will come when the leadership of the North Atlantic Alliance will understand that they have played anti-Russian hysteria, and this can be very seriously paid for.

“SP”: – What other means are there, not diplomatic? How can we really stop NATO enlargement or how can we respond if the enlargement takes place?

– Only by tough actions, both in the military and economic spheres.At the same time, perhaps, relying on the PRC. In any case, we have the power and resources for such a tough response.

90,000 Where are we going? The Government of the Republic of Lithuania has prepared an ambitious road plan

Since 2021 has already passed almost safely, taking into account the November and Christmas holidays, it turns out that the plan has been developed for six years.

The plan is extensive – 215 pages. Of these, however, 68 pages are devoted to a description of the prosperous state that exists in the transport sector at the moment. As you can understand, due to the diligent implementation of the previous order “On the main directions of transport development in 2014–2020.”

Full availability

The quality of road infrastructure in Latvia (according to 2019) is in the “honorable” 95th place in the world (out of 141 calculated).In 2020, the final year of the cycle of “Main Directions”, it is indicated that 39.4% of state paved roads have a very good and good condition. Another 25.1% have a satisfactory condition, and 35.5% have a bad or very bad condition.

There are more problems on gravel roads. Of these, only 6.6% are in good condition, 37.9% are in satisfactory condition, and 55.5% are in bad or very bad condition. The previous plan did not provide for such a state of the roads, because the authorities intended to bring 90% of the roads “in bad condition” into “good” ones.Now there is no one to ask from.

What is the current leadership of the Ministry of Communications going to do? Almost everything is the same as promised by his many predecessors. Even better. Not free, of course. They are going to ask about 580 million euros to put in order the roads of Latvia.

In addition, for the integration of land transport and the railway and the transformation of the railway into the backbone of the transport system – more than a billion euros. To increase the role of the railway as a public transport – about 230 million.And on Rail Baltica – 2.8 billion.

Projects of the century

If you look at individual projects, then the creation of only the Kekava bypass road is almost 90 million. But there is a slightly different story: a private investor will build it, and the state will then pay off for many years.

In general, transport officials skimped on detailing their plans this time. Therefore, you can only catch it fragmentarily. For example, it is planned to reconstruct the Riga ring road between Pskov (A2) and Moskovskoe (A6) highways.There are also plans to reconstruct the Ventspils highway (A10) on the Priedaine – Sloka section, as well as to put in order the Jelgava highway (A8).

Creation of transfer points in Madona, Gulbene, Smiltene, Cesis, Berzkrogs, Valka and Aluksne will become important for regional transportations.

With reference to a document dated 2015, the new order mentions, among other things, the restoration of the Gulbene – Pytalovo railway line. Whether this is a plan for action or is it just manilovism, wandering from one circular to another, it is difficult to understand.As well as with the bridge across the Gauja in Ligatne, recorded in the government plan, where for many decades a ferry crossing has been a connecting link between the banks.

And again, express trains Riga – Lugazi are mentioned, although residents of those remote places complain that express trains proudly slip past their small stations – and sometimes it turns out faster to “walk along the sleepers” to the desired place than to wait for the passenger train.

Acceleration and restructuring

Some figures are incomprehensible to specialists.For example, in 2030, the average speed of interregional buses should be 59 km / h. Although now the Sigulda – Saulkrasti bus travels its 53 kilometers at a speed of 46 km / h. Or 1 hour 17 minutes. And what should happen to him so hyperloopov that he began to manage to overcome his path in 52 minutes? “Fasten your seat belts, let’s take off …”?

Elsewhere it is written that electrification of the Aizkraukle – Krustpils and Zasulauks – Bolderaja railways should be carried out. At the same time, the grandiose project for the electrification of mainline railways was safely shelved a couple of years ago and has already been forgotten, since there is no money or cargo …

We will not touch on passenger traffic, which the previous plan provided for raising to an unattainable height, but, as you know, the second year of the coronavirus epidemic reduced public transport to an unprecedentedly low level, so we will not even consider the unreachable successes here.

For 2027, the plans are no less ambitious, but now, when hospitals are overcrowded, schools are remote, and there is a curfew outside, it is even somehow unethical to analyze the success of passenger transportation.

And we do not hear the roar of the Autobahns …

Let’s stop at the highways. In 2020, and earlier in 2004, the Ministry of Transport presented to the public a plan to create a dense network of expressways in the country. If you want – autobahns: two lanes there, two back, intersections only at different levels.For the previous 16 years, not a kilometer of anything like this was built. Therefore, we went for an encore and again promised the Latvian drivers high-speed highways – the picture shows only the Riga District (A4 / A5) for reconstruction. Which should greatly improve and significantly reduce …

The rest is written briefly. For example, in 2027, 85% of the main roads should be in good and very good condition (at the moment – 76%).

By the way, just the other day, a regional chief described his quick meeting with the Minister of Transport.As a first priority, he proposed creating a two-level viaduct across A1 (Tallinn highway) in the area of ​​the former Myzny circle. The chief, however, did not urge those present to put the hat in a circle and collect the 20-25 million euros necessary for this. Pushkin should probably pay. Or Rainis. The fact that an overpass is needed there is not to be disputed.

But in the “Guidelines” a lot has been said about improving the environment. So, emissions from vehicles are going to be reduced (albeit only by 2050) by 53%.

And the length of electrified railways should be 24.2% (in 2020 – 13.4%). This indicator can be achieved bureaucratically in two ways. Either electrifying new sections of the network, or dismantling old existing non-electrified railways (approximately 200 kilometers). It is not clear which way the officials will go to fulfill the standard.

With regard to traffic safety, it was noted that the number of fatalities in accidents in 2027 is going to be reduced by 35%.

Wrote and forgot?

It’s hard to say – maybe such seven-year plans are needed to understand where to go. And they are based on the provisions of the National Development Plan. But taking into account the “successful implementation” of the previous normative documents, somehow all this does not inspire confidence.