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Free personalized meal plans: Food and Recipe browser – Eat This Much


1000 Calorie Gluten-Free diet and meal plan

Put your diet on autopilot

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Example 1000 calorie
gluten-free diet plan

Example 1000 Calorie Gluten-Free Meal Plan

111.2g Carbs  
45.6g Fat  
41.0g Protein  


313.5 Calories |
22.2g Carbs |
18. 9g Fat |
15.3g Protein


Simple Spinach Scramble

251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein

fruit (2-5/8″ dia)
(131 g)


61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein

Simple Spinach Scramble

scaled to 1 serving

2 tsp
Olive oil
1 cup
1/4 cup, chopped
2 ring
Red bell pepper
2 large
1 dash
1 dash


fruit (2-5/8″ dia)


Simple Spinach Scramble

Heat olive oil in a pan over medium heat.  

Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper. 

Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft. 

Add the eggs and scramble until cooked. Top with salt and pepper.

Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l 


310.5 Calories |
41.1g Carbs |
12.2g Fat |
13.4g Protein


Mexican chickpea salad

136. 0 Calories |
18.7g Carbs |
4.8g Fat |
6.3g Protein


Carrots with Hummus

174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein

Mexican chickpea salad

scaled to 1 serving

1/4 large whole
1/16 cup, sliced
1/2 tsp
Olive oil
3/4 tsp
Lemon juice
1/4 tsp, ground
1/16 tsp
Chili powder
1/16 tsp
4 oz
1/16 cup
Fresh cilantro

Carrots with Hummus

scaled to 1 serving

5 tbsp
1 cup strips or slices

Mexican chickpea salad

In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.  

Rise and drain the chickpeas, and add to the bowl. 

Add tomatoes, onions, avocado (if using), cilantro, and toss until combined. 

Serve right away or refrigerate for up to 2 days. 

Carrots with Hummus

Dip carrots into hummus, eat. 


358.8 Calories |
47.9g Carbs |
14.4g Fat |
12.4g Protein


Barbecue Tofu Sandwiches

358.8 Calories |
47. 9g Carbs |
14.4g Fat |
12.4g Protein

Barbecue Tofu Sandwiches

scaled to 1 serving

3/16 medium
1/2 tbsp
Vegetable oil
3/16 block
1/4 cup
Barbecue sauce
1 roll
Hamburger bun

Barbecue Tofu Sandwiches

Thinly slice the onion.  

Drain the tofu between paper towels until most of the water has been squeezed out. 

Slice tofu into 1/4 inch thick slices. 

Heat vegetable oil in a large skillet, fry tofu strips until golden brown on both sides. Add onion and cook for a few minutes, until onion is at your desired consistency. 

Pour in barbeque sauce (use more or less, according to your taste). Cook the mixture for ten minutes on low and serve on buns. 

Best free custom bodybuilding meal plans

Click here to set up a free account in under 30 seconds to access loads of additional features – no email verification required!

A perfect fitness meal plan in seconds!

Over 2. 5 million meal plans made for people serious about their bodybuilding, fat loss, performance, fitness, and health has made us experts in meal planning. What started as a tool for Scooby to cut for his men’s physique competition and prepare for his Half Ironman has become the most trusted meal planner for athletes and fitness minded people worldwide.

  • Optimized for max muscle gain and strength gain.
  • Tailored to your precise metabolic rate
  • Choice of keto, low carb, carb-cycling, bulking, cutting, vegetarian, &vegan
  • Weight, LBM, and bodyfat prediction charts
  • Easy to make, tasty meals
  • Set caloric goal to bulk, cut, or recomp
  • Guaranteed to avoid hunger even when dieting
  • One click shopping list
  • Free meal kit delivery service
Its totally free, so what’s the catch?

The absolute best meal plans in terms of muscle gain, strength gain, and health are totally free. Free users can make optimal meal plans using keto, low-carb, carb-cycling, medium-carb, bulking, fat-loss, vegan, and vegetarian nutrition types and can make either day meal plans or week meal plans. You can print meal plans, make shopping lists, and order all the dry goods from Amazon in a single click. So why on earth would you pay? We hope you don’t! With paid accounts, the feature you get is the ability to edit the meal plans and create your own meal plans. What we have found is that when most people edit meal plans to be more to their taste, they replace vegetables, fruits, and minimally processed foods with less healthy foods leading to inferior meal plans in terms of ability to gain muscle and health. We provide you with both the carrot and the stick for motivation: the absolute best meal plans are completely free but to modify them to suit your tastes, you have to pay.

Why CustomMealPlanner is best for athletes/bodybuilders

CustomMealPlanner was written by athletes, for athletes. Competing bodybuilders, triathletes, runners, and men’s physique competitors. We provide the optimal nutrition for you no matter how active you are or what your goal is. We take the guesswork out of both bulking and cutting. The last thing you want to have to do as a powerlifter or bodybuilder is to do a panic starvation diet at the last minute to make your weight class because you will lose all kinds of muscle. With the bodyfat charts provided with every meal plan you can see exactly when you will achieve your target bodyfat and get sixpack abs.

Similarly, we take the guesswork out of bulking also. If you have a good idea what your muscle gain rate will be, we can tell you exactly what kind of caloric surplus you should be running and the weight charts make this clear. Below is an example of a weight chart showing both scale weight and LBM:

Prospre – Meal Planner App

Prospre – Meal Planner App

Get instant, personalized meal plans with the Prospre meal plan generator.

4.9/5 Rating

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Try Out Our Meal Plan Generator!

App Features

Meal Plan Creator

Instantly create personalized meal plans that match your calorie and macro goals.
Generate a meal plan for the whole week, and swap out the days or meals you don’t like to make the plan perfect for you.

Macro Tracker

Track everything you eat.
Use our barcode scanner to find what you ate, or scan them into our database using Prospre’s nutrition fact scanner.
Our database tracks over 150 nutrients for 300,000+ food items.

Fit in Treats

Choose “Fit Into Plan” to automatically adjust your plan to fit in a treat while still hitting your macros.
Prospre meal plans are flexible, so you can always adjust your diet plan to be sure you enjoy what you eat.

Personalized Meal Plans

Customize your meal plan.
Pick the recipes that you want in your diet plan, or even add your own.
You can also schedule meals that you eat often, input your allergies, and set ranges for your macros.

Automatic Grocery Lists

Get a grocery list with everything you need to follow your meal plan.
Auto-fill your cart Amazon Fresh, or take your list to the store with you.
Our grocery lists can also be printed off for maximum convenience.

AI Coach Suggestions

The AI Coach will help you reach your goal on time.
It will analyze your weight and the foods you ate to provide suggestions to keep you on track.
For best results, track your weight and food everyday!

About Prospre

Prospre was created with the goal of making macro-based dieting easier.
The goal for Prospre is to make it easy to hit your macros without having to eat just chicken, broccoli, and rice everyday.
With Prospre’s meal plan creator, you can set your macros and calories, tell it your preferences, and get a custom diet plan that works for you.
Use our automated grocery list to buy exactly what you need to follow your plan, and keep track of your progress with our macro tracker and weight progress graphs.
You can even get automatic suggestions on how to adjust your macros to stay on pace with your goals.

What Users are Saying

4.9/5 App Store Rating

“So easy to plan your day-day meals. The app helps set up your weekly meals for you and allows the user to choose other foods if you wish to replace with the same macros. This way you still target your set macro goal and still have different options throughout the week, you won’t get sick of the same food!”


“I downloaded this app to help with cutting weight to show how many macros I need a day and it’s all there!! Shows exactly what’s in each food and is a great aid for cutting and bulking! Great app”


“This app is so easy to use! It’s perfect for everyone from fitness newbies to the well trained athlete! I use it to keep on track with my diet and to learn how to properly fuel my body. Being able to “check off” what I’ve eaten that day keeps me motivated and accountable to my goals!”


“Easy to use and effective when it comes to setting any long term dieting goals”


Copyright © 2021 Prospre Nutrition Inc.

Custom Meal Plans – Gourmandelle

Get Your Personalized Meal Plan For A Healthier, Happier Life.

  • 100% Customized Meal Plans – Have allergies? A specific diet? Personalize your plan to match your preferences.
  • 8 Different Diets – Vegan? Gluten-free? FODMAP? Pick your diet and enjoy recipes handpicked just for you.
  • Responsive App – Browse your personal meal plans via our responsive iOS and Android-compatible web app.
  • Grocery List Included – Print a detailed grocery list to make shopping quick and painless.
  • Quick, easy and delicious TESTED recipes – If you like the recipes on Gourmandelle.com, then you’ll definitely like the meal plans too.

After you click on “Submit Order” your meal plan order will be processed. Click only once. You will then be redirected to log in to your account and access your custom meal plan. Thank you! 

The Gourmandelle Custom Meal Plans

The secret to healthy, personalized meals in less time.

Say goodbye to the stress and wasted time trying to plan your meals. The Custom Meal Plans will give you delicious, simple recipes based on your diet and preferences for every meal of the week. No more eating the same thing again and again – my recipes are diverse, easy to prepare, and most importantly – delicious! Finally start loving to cook and eat healthy with the Gourmandelle Custom Meal Plans.

↓ They’ve tried it and loved it! ↓

Recipes customized for you

Vegan? Allergic to shellfish? Maybe you hate the taste of cilantro? No matter your dietary needs, worry no more! Pick your allergies and food preferences and I’ll do the rest.

You can also choose from 8 different diets and even combine them – including vegan, vegetarian, pescatarian, macrobiotic and low FODMAP. The Custom Meal Planner is a fantastic way to transition to a new eating habit.

Plan your meals ahead

Get delicious, tried and tested recipes for every meal of the day (breakfast, lunch and dinner). These will be 100% customized to your dietary preferences and super simple to cook.

Breakfast takes less than 10 minutes to prepare, lunches vary from 10-15 minutes and dinners are ready in less than 30 minutes.

Shop with zero stress

Get a detailed grocery list for your entire week ahead and say goodbye to impulse purchases and time wasted in the store.

Cook delicious meals

Time to get cooking! Wow your family and friends with your new skills.  Each of my recipes come with detailed instructions and require no special skills.

Only simple, delicious meals personalized to your preferences. Just as it should be.

How can a custom meal plan improve your life?


Forget frustrated shopping sessions and Googling for meal ideas. Having a personalized meal plan with recipes for the entire week saves hours of your valuable time.


Never say “what’s for dinner?” again. The Gourmandelle Custom Meal Planner takes the stress out of cooking with delicious, healthy recipes for every meal of the week.


The recipes in the custom meal plan are designed to be economical. A fixed grocery list will help you avoid unnecessary or wasted purchases, saving your hard-earned cash.


The recipes in the personalized meal plan use healthy, whole ingredients for a balanced mix of micro and macronutrients. Pick your diet type and start the path towards a healthier lifestyle!

Frequently Asked Questions About The Custom Meal Planner

1.How do I login to see my custom meal plan?

Go to the homepage.  On the right side of the menu is the LOGIN button. Hover it. Add your email and password and you will be logged in to your dashboard. Alternatively, use this login page.

2. I’m on a tight budget, can I still use this personalized meal plan?

Yes! You can follow this meal plan on any budget. All the recipes are made with budget-friendly ingredients. Don’t be fooled by people telling you that eating healthy is expensive. I’ll prove to you it isn’t! Plus, the meal plan will help you be more organized and buy only the foods you need. This prevents overbuying and food spoilage, saving you money.

3. I have a very busy schedule. Will I be able to keep this custom meal plan?

Meal planning is especially useful for people who have very tight schedules. Knowing exactly what to cook, when to cook it, helps you save precious time. You’ll also have the grocery lists created for you, so you won’t waste any more time while shopping. Plus, the recipes are easy and quick. The breakfasts are made in 5-10 minutes, lunches in 10-15 minutes and dinners in ~30 minutes. You can also make the lunches in advance, so you can take them with you at work.

4. What happens if I have problems with my customized meal plan?

I will personally make sure that you are satisfied with the meal plan. I offer 24h email support, which means any problem you may have will be solved within 24 hours. Think of me as your personal meal planning coach!

5. How do I contact customer service?

You can reach me any time by emailing [email protected].

6. Is this a subscription membership?

Yes. This means you will be billed at the end of each meal plan (monthly, quarterly, or yearly) and your meal plan will be renewed. However, if you want this to be just a one-time deal, you can turn off Auto-Renew from your Dashboard with just one click. To cancel your membership, simply turn off Auto-Renew from your dashboard, prior to the renewal date. If you turn off Auto Renew you won’t receive a new meal plan after the current plan ends and you won’t have access to the purchased meal plans after their expiration date. You can regain access by renewing your membership at any time.

Gluten Free Meal Plans – Real Plans

Going gluten free this doesn’t mean you need to say farewell to pizza, pancakes, and other doughy delights.

Real Plans gluten free meal planner works great on tablets, smartphones, and computers.

Easy Weekly Plans

Real Plans creates custom weekly meal plans using over 750 built-in gluten free recipes, with the option to add 100s more from some of your favorite gluten free bloggers.

Plus, you can always modify your plan and even add your own favorite gluten free recipes.

Key Features

Real Plans is packed with features and extra flexible, so if your whole family isn’t eating a gluten free diet we’ve still got you covered.

  • Personalized meal plans
  • Over 1,600 original recipes
  • Automatic shopping List
  • iOS and Android apps
  • Nutritional data
  • Optional macro tracker
  • Much much more!

Gluten Free Recipes

With over 750 gluten free recipes, Real Plans is the never-boring way to keep things fresh with your gluten free diet all year round. We call on the magic of nuts, tubers, and pseudocereals to recreate recipes that might use traditional wheat flour. You’ll also find delicious meals that would never use gluten. And they’re better for it.

More Recipes

Gluten Free Recipe Contributors

Add even more gluten free recipes to Real Plans with add-ons from your favorite paleo bloggers and foodies.

All Contributors


See what real people like you are saying about Real Plans Gluten Free meal planning app.

More Testimonials

There is such a friendly ‘vibe’!

Love the service, friendliness and cheer of the whole service team! There is such a friendly “vibe”! love the service too!! Thanks!!

Everyone loved dinner tonight!

New to Real Plans. I made the Roasted Dijon Chicken tonight and everyone loved it.

Simple and delicious meals

We tried the Baked Halibut with Garlic Butter sauce this evening. Simple and delicious once again. Leagues better than cardboard fish sticks from the grocery store that I grew up eating.

So much for leftovers – it was that good!

Harissa chicken…gone in 60 seconds. All three of my kids were fighting over the last bite. So much for leftovers!

I LOVE that I can choose my season!

I love that you do Metric measurements… I’m also really impressed with the seasonal option. It’s winter here in Aus so we are happy to have some great soul food using all those winter veggies!

I’m taking better care of myself

Most importantly this service is helping me take better care of myself. At the end of the day, thats what matters. I’ve already converted my quarterly membership to an annual plan.

The meals are so delicious!

I also want to say that I am loving this meal plan program so far and the meals are so delicious, it’s been far too long since I’ve eaten food that is this good for me and tastes this amazing.

More Testimonials

Meal Planning Template – Create Your Own Meal Planner

Get on the fast track to a healthier you with a customized meal plan template

Do you want to eat better and feel healthier? Are you ready to take control of your daily food intake? If you answered yes, then you’ve come to the right place. The quickest way to a healthy life is to get real about what you eat. Design Wizard has just added a fab range of easy-to-use, colorful meal planning templates that will motivate you to monitor your diet.

The perfect ingredient – A Meal Planning Template You Designed

Our meal planning templates have been designed to allow you to plan exactly what and when you’re eating. Keeping track of what you eat is the first step towards of life full of energy and vitality.

Design Wizard’s seven day meal plan templates are perfect for those determined to live a healthier lifestyle. Choose the one that will work best for you on a daily basis. Pick a style that you find inspiring. They are easy and fun to fill in. Just edit the text, change things like dates and times and it’s ready to print. Small touches like color coding the areas that are a priority will help you to stay disciplined. 

You can also upload your own inspiring images, fonts and logos to create your own customized meal plan template. These will make your meal plan templates look more personal and help you to concentrate on the task at hand. Then you can print and fill them in as you go. 

Gather your meal planner templates in a food planner diary or book so that you can track your progress as you go. Just edit our stunning meal plan templates and print them off.

À la carte weekly meal planner templates

Do you have recipes that you have been meaning to try? Certain dishes still on your to-do list? List these on your food templates, and then turn them into grocery lists. These meal plan templates are perfect to use on shopping days when you need to keep your focus. This will help your pocket as well as your waistline!

Same goes for diet plans. From paleo to sugar free, without a strict approach to what you’re eating it will be impossible to succeed. Our meal plan templates are the daily support you need.

You can even show off your progress and control on social media, change the size from A4 to any online platform and share your achievements with the world.  

How to create a Meal Planner Template

1. Select your template from over 15.000 ready-made templates.

2. Select one of more than 1.200.000 images or upload your own image.

3. Change the color and text to your own branded message using over 100 fonts.

4. Share or download your own brand new Meal Planner Template.

Free Menu & Meal Planner with Online Templates

Map out your dining plans with help of our creative secret ingredient – Adobe Spark. Create comprehensive guides with custom layouts, meal plans for yourself or your family, or even branded plans for your clients. Explore professionally designed menu planner templates to get you inspired, then choose one to remix and customize. Add in all your custom details and branding to make your menu your very own. Print out your design at home, work, or with a professional printer. Share your design digitally via email, link sharing, or by uploading it to your social platforms and websites to keep your clients up to date on your meal plans. It’s as easy as choosing a template, customizing, and sharing.

Start with inspiration.

We hook you up with thousands of professionally designed templates, so you’re never starting from a blank canvas. Search by platform, task, aesthetic, mood, or color to have fresh inspiration at your fingertips. Once you find a graphic to start from, just tap or click to open the document in the editor.

Remix it to make it your own.

There are lots of ways to personalize your menu planner templates. Change up the copy and font. Sub out the imagery with your own photos. Or browse from thousands of free images right in Adobe Spark. Add sections for recipes, pantry inventories, shopping lists, and so much more. With a premium plan, you can even auto-apply your brand logo, colors, and fonts, so you’re always #onbrand.

Amp up the flair.

It’s easy to add extra flair and personality to your projects with Adobe Spark’s exclusive design assets. Add animated stickers from GIPHY or apply a text animation for short-form graphic videos in one tap. We’ve taken care of all the boring technical stuff so you can focus on your message and style. You can also add collaborators to your project, so you can have more hands-on-deck bringing your design to life.

Re-size to make your content go further.

Gone are the days of having to memorize image dimensions for every single platform. Once you’ve landed on a design you like, you can easily modify it for any printed need or social network by using Adobe Spark’s handy, auto-magical re-size feature. Simply duplicate the project, hit re-size, and select the platform you want to adapt it for, and our AI will take care of the rest. Boom. Content for all your channels in a fraction of the time.

Save and share your custom menu planner.

Once your menu plan is complete, hit that publish button. Instantly download your design to print at home, at work, or with a professional printer. Upload your menu plan file to your website or social channels to keep your clients updated on the meal schedule. Adobe Spark saves your designs, so you can always revisit your project if you need to update it in the future.

Make magnificent meal plans with creativity on your side.

Adobe Spark inspires you to think outside the box. Start off with exploring menu planner templates in your Adobe Spark Post library, then enjoy the process of bringing your custom design to life. Customize fonts, colors, layouts, and sections of your menu planner. Duplicate your design to make new menu plans week after week. Repurpose your design to make separate recipe cards, grocery lists, menus, branded business cards, and countless other creative projects to support your meal planning. There are endless opportunities at your fingertips.

Hone your creativity with the power of Adobe Spark Post. Explore professionally designed templates to get your wheels spinning or design your own menu planner from scratch. Establish a theme for your designs using photos, icons, logos, personalized fonts, and other customizable elements to make them feel entirely authentic. Duplicate designs and re-size them to create consistency across multiple types of assets. With Adobe Spark Post, it’s free and easy to create, save, and share your designs within minutes so you can add collaborators, get approval, and share your delicious menu plan to enjoy all week long.

90,000 How to count calories correctly – 1. Calorie counter

Arthur Miller. 05/15/2017

You have heard this many times already, but it seems that you did not quite understand.

To lose weight, you need to create and maintain a calorie deficit for a long time. To create a calorie deficit, you need to be able to count them correctly. If you really want results, you will have to count all the calories you eat and liquids every day, every crumb and sip should be counted. You will need some tools, but these are particulars.The main thing is that you need to understand what you are doing, and why it should be done in this way.

People don’t believe in calorie counting. Despite numerous studies, the fundamental laws of physics, the experience of thousands of people who have tested it on themselves, and just contrary to common sense, they still do not believe in calorie counting. This is ridiculous, I am amazed myself, but it is so. Some say that they do not eat anything and at the same time gain weight, others just as vehemently argue the opposite. At the heart of these misconceptions is a completely banal thing – people count calories incorrectly.I’ll show you a few common places where they go wrong.

You will have to accustom yourself to new habits and unlearn old ones, to reconsider your approach to how, and what, and where you eat. Ultimately, in order to get things done, you will have to change your eating behavior. But this is global and in general, but for now – here and now – learn at least to count calories. Let’s go in order.

Calorie counter

This is your first and foremost instrument. Install a calorie counter on your smartphone from the list of applications for your phone, choose any of the first three most popular. Here is a list for android devices, here are examples for iPhones. All these applications are fundamentally the same, it doesn’t matter which one you choose, but it must have the function of adding a product by barcode. It is almost everywhere.

This is essentially a food diary. For those who do not know, the meaning of these applications is that you first enter your parameters, weight, height and all that, and set a goal: to gain weight or lose weight. Based on the specified data, the application calculates the calorie intake, which will allow you to achieve your goal.For example, you have been calculated that you should eat no more than 2500 calories a day in order to lose weight. Then, you start to write to the application everything that you ate during the day, and it calculates the calorie intake on the go and shows you how much more you can (or need) to eat. Come on, set your calorie counter now.

Delivered? Well done. From tomorrow, record everything that you eat and drink, everything that goes into your mouth. At first it is dreary and long, it requires attention, patience and endurance, but over time you will get used to it, just like you are used to baggy clothes and a closed swimsuit.

Add only accurate product information

In all popular calorie counters, there is a ready-made database containing information about BJU and the energy value of most foods. And here, attention: this database cannot be used. The users of these applications themselves add products and dishes to the database – this is how it is created. As a result, the product bases contain a lot of the same items with different indicators. Choosing a product from this set at random, the user plays the lottery and often makes mistakes.As a result, the actual calorie intake does not correspond to what a person adds to his food diary.

This is a kind of loophole that allows you to eat more than the permissible, but keep “accounts” with beautiful numbers and keep within the established limits. Double-entry bookkeeping to deceive yourself. Psychologists, for sure, would say that this is not done on purpose, subconsciously, but, looking at some people, it is quite difficult to believe in it.

Check it yourself, if you look for an ordinary banana in the database of any calorie counter, you will find a dozen bananas with different calories.In addition, people are often confused about the units of measurement of products: pieces, portions, grams.

Masha will add the one that is 58 kcal, and Dasha – 105 kcal (yes, I see that it says “unrefined”, I’m just giving an example). Thus, Masha will eventually allow herself to eat two bananas, but at the same time she will write about the same number of calories into the program as Dasha writes when she eats one. And then Masha will be surprised: “How is it, I eat no more calories than Dasha, but I am getting fat.I guess I have a slow metabolism. ” No, Mash, you just think wrong and eat a lot.

In order not to make mistakes in calculations, every time you add a product for the first time, you will have to check information about it in Google. It’s not as tiring as it sounds. You will be surprised how monotonous you eat, because you buy almost the same thing in the same place, and there are not so many products in your diet. Moreover, the positions that you have not added before will become less and less every day.In a couple of weeks, these will be isolated cases.

If you ate a banana, first google it, make sure that the information about it matches what the application writes, and only then add it. Better yet, create your own “correct” banana. Next time it will be found in newly added foods and can be put into the diet right away.

Another advantage of adding foods yourself is that by following this tactic, you will eventually learn their approximate calorie intake and will have a fairly accurate idea of ​​how many calories you ate without any applications.Actually, this is one of the goals of working with a calorie counter – to learn how to do without it. For a person without experience of keeping a food diary, ideas about foods “from which they get fat” can be unforgivably far from the real state of affairs. For example, most of you are sure that there are more calories in coca-cola than in milk 2.5%, although in fact this is, to put it mildly, not so. Moreover, even milk is 1.5% higher in calories than cola. But how do you know if you have never read the labels of any milk or cola.Read labels, it’s a very healthy habit.

So. The first nuance of working with a calorie counter is not to believe the data from the product database. Check each item, or better add the products yourself.

Don’t Subtract Calories for Activity

The second most offensive rake in calorie counting is subtraction. This is generally the favorite pastime of fat people. More than subtracting calories, they love, perhaps, only pizza for repost.

Like, “so I ate a 500 kcal piece of cake, but then I was vacuuming, right? The appendix says … where it was … here: housework – 300 calories per hour.And I cleaned all day, in both rooms, and there was such an uncomfortable hanger in the hallway, I bent down twice to get under it, I was sweating all over, so I spent even more, for sure ”

Very important: never subtract calories under any circumstances. Do not subtract them at all, whatever the temptation and whatever you are doing: vacuuming, running, or bending over the crustaceans in the pillbox. In general, forget about such a function as “take away from the calorie”. This function is closed to you. I ate something – immediately mark it in the application.But if you have done a physical exercise, do not subtract anything. Only allowed to add.

Yes, almost all calorie counters offer the ability to subtract calories. Developers add this feature simply because people like it, and all things being equal, the app that allows subtraction will have more downloads and installs. But no one will ever be able to say exactly how many calories you specifically spent during a particular activity. It is possible to reliably determine only on special equipment, which you do not have.The data on the consumed energy are reference, informational, they are relevant only for that particular subject and in those specific conditions of his environment and at that particular moment when they were received, but not for you.

Just think for yourself. Do you admit the thought that on 100 meters of sprint Usain Bolt and Mary Ivanna from the accounting department will spend the same number of calories, even considering the fact that they weigh the same hundred kilograms?
Yes, I cited two extremes as an example, and in terms of the degree of physical training you are far from Mary Ivanna, no less than from Usain Bolt, but, nevertheless, in the segment between these two extremes we are all located – people of different sizes, ages and other characteristics that will affect the result.

It is significant that the authors of the applications themselves draw attention to the inaccuracy:

You might ask, “What about treadmills and exercise bikes that display the calories burned during a workout. Are they lying? ” No, they don’t lie. They show some data obtained from some volunteers. In numerous experiments, a huge pile of information has been collected about how many calories a person spends during various exercises. First of all, this number depends on the subject’s body weight.And this is logical: to set in motion a carcass weighing a centner, you will have to spend more energy than to give the same acceleration to an object with a mass of 50 kg, this is physics, fifth grade.

The above table clearly shows the dependence of the energy expended on the body weight of a person. And in the calorie counters, this, by the way, is taken into account. Although their information on energy consumption is approximate, at least it is given taking into account your body weight.

Now, attention, a question.Do you put your weight somewhere when you step on the treadmill? No? In this case, how can you be guided by the data that this track provides you? No way. This is generally some kind of compote, numbers from the ceiling, another lottery in which you will always lose.

I’m not even talking about the fact that people often set the angle of the treadmill, and then “run” along it, holding on to the handrails. Obviously, in this situation, it is impossible to focus on the number of calories burned displayed on the screen, even approximately.

“But why then all the simulators show the number of calories burned, if this is complete bullshit, and in fact this information is only misleading?” Again, because, all other things being equal, you will get on exactly the treadmill, which will have a bigger screen and brighter buttons. This is somewhat exaggerated and in places insulting, but in general it is true. Manufacturers have to follow demand. People enjoy exercising and watching the number of calories burned grow before their very eyes.A figure that, while running, warms their souls no worse than a sauna after a workout – the body.

This also lies in the area of ​​interest of psychologists, probably. After all, the calorie burner counter, right here and now on the treadmill, seems to you the only faithful friend and companion, a silent witness to your accomplishments. He praises you for your merits and perseverance, but he does it supposedly objectively, without pity and flattery. He promises immediate success and a reward: to whom an extra piece of cake, without consequences for the waist, to whom one more bottle of beer, without consequences for conscience.

“I can afford it, because I was running today,” the fat ass thinks and breaks the diet.

“If people need this illusion so much, who are we to take it away from the suffering. Well, the growth of sales will not hurt either, ”the manufacturers of sports equipment think, and the screens of the simulators are shining more and more intricately.

In general, it would be cool to know how many calories you actually burn during the day. Unfortunately, this is not possible. You cannot get reliable information, and you should not be interested in any other information.Any inaccuracies in calorie counting distance you from your goal. So do whatever you normally do: run, swim, go to the gym, clean the house, but don’t subtract anything.

But here you stomp with a plump foot, they say, excuse me, how can that be. Let the data on energy consumption be inaccurate, but you can’t ignore my physical activity at all, after all, how many calories have I burned? Yes, I agree, it would be wrong not to take into account the load at all. And so they are taken into account.

My site uses a formula to individually calculate the daily calorie intake, taking into account the degree of activity.This formula was not invented by me, it is already a hundred years old at lunchtime, it has gone through several revisions and revisions, has confirmed its reliability in practice. Yes, the figures obtained by this formula are very close to the data obtained in the experiment.

This formula takes into account the number of workouts per week and calculates the average daily calorie intake you need to stick to in order to achieve your goal. It works with a certain “margin of safety”, that is, the limits of calorie intake, which you cannot go beyond, are somewhat exaggerated so that you do not “fly over” over them by accident.

In short, all your energy costs are already included in this formula. No need to invent anything, just work according to the formula. Yes, this is also not one hundred percent accurate, because only indirect calorimetry is able to give data on the real expenditure of calories, but this is much more accurate than the “estimate” of energy consumption by the simulator.

But the main thing in this whole topic with subtraction is not even an error in the calculations. Here something else is fundamentally important – your attitude to business. By refusing to subtract calories in your daily practice, you train yourself to be patient, sorry for being vulgar, discipline.Without this, you simply will not succeed.

Weight loss is not a momentary increase in a certain number on the screen, promising an imminent success. The waist will not decrease in girth as quickly as the cherished value of the burned calories grow on the display of the simulator, forget about it. You have a job that will last for months, years. This is a daily struggle with yourself, a boring marathon with rarely changing landscape, most of which you will have to run alone. Nobody will help you, and sometimes, you will still harm yourself.Do not complicate the distance with naive illusions that you have managed to cut off somewhere. The only one you can deceive is yourself.

The simulator can write that you burned 1000 calories per workout, well, let it mean absolutely nothing to you. Consider that you have not seen this number, it cannot affect your nutritional or training plan. Get used to looking at things soberly, giving your work an objective assessment, which can be, for example, the dynamics of weight over the course of months.Don’t kid yourself, don’t subtract calories.

In the second part, I will talk about another classic mistake in keeping a food diary – calculating calories in ready-made foods and why you can’t do this.

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90,000 How to count calories in ready-made meals and not be mistaken?

Arthur Miller.05/20/2017

We continue our immersion in the exciting world of remorse and small print labels – the world of accurate calorie counting. The first part of the article covered the basics: how to add calories and why they can’t be subtracted. In the second, they learned that you only need to count calories by weight of raw foods. Today we will talk about more difficult things, move on to the next level of painful scrupulousness. Buckle up, probably tighter.

Kitchen Scale

This is your second everyday tool after the calorie counter.As you already understood from the second part, you really need them, buy them, they are not expensive. Now you will need to weigh everything that you will eat on a kitchen scale.

For example, if you decide to eat a gingerbread, weigh it before putting it in your mouth. It turned out, for example, 25 gr. On the package with gingerbread it is written that 100 g contains 400 kcal, which means that your gingerbread contains 100 kcal (do not panic, I will analyze this complex mathematical operation from the program for grade 2 of a secondary school in detail below).Add 100 kcal gingerbread to your food diary.

Use data from packaging

Every time you eat something that has packaging, add that product to your food diary by scanning the barcode with the app. You know, there is a category of people who do not believe the data from the packaging, and, um … I don’t even know what to say about this. It is difficult to prove that reptilians from the planet Nibiru did not come to us, to a person who has videotapes with all Druzhko’s programs at home, but, in short, the data from the packaging of products can and should be trusted.I already said: be sure to read the information from the packaging of everything you eat.

In the event that you do not have reliable data on the energy value of a product, simply do not eat it at all. For example, you walk into an office, and there is a plate with gingerbread on the table, but there is no packaging from them – do not eat them at all. If you have data from the package, but you don’t have scales at hand and you don’t know how much one gingerbread weighs, don’t eat it at all. In general, you will have to try hard to eat the gingerbread next time.

But what if we are talking about ready-made meals? Much the same – in most cases, you will have to give up ready-made meals altogether, if they were not prepared by you. That is, if you ate in a public catering, be it a canteen or a restaurant, you must be provided with information on the energy value of the dish at your request. But what if you decided to cook borscht yourself, oh, madman?

About ready meals

In the first part, I showed that even such a seemingly simple product as a banana, in different applications, is represented by dozens of different options with different calories.It is not surprising that any compound dish that includes several ingredients will have an even greater spread in energy value, because it will collect the errors of all its constituent parts. If, for example, you ate borscht and decided to add it to your diary, then you will face an interesting task. Which of the proposed 68 borscht is most similar to the one you ate:

Therefore, in no case add products according to ready-made recipes. That is, if you ate borscht, do not add borscht from the database that another person added to your diet.You have no idea how he cooked it and how many calories it actually contains. For someone who added borscht to the database, this information may be relevant, but for you – it’s just another figure out of the blue.

If you want to prepare a compound dish according to a recipe, then you need to weigh ALL the ingredients separately in RAW (and only raw) before cooking and write them down in the calorie table, for example, on my website. So you will find out their total BZHU, and most importantly – the total calorie intake of the future borscht:

Food porn as it is

Next, such porn begins that thematic sites would have to allocate a separate category.

Weigh the empty pan in which you are going to cook. In order not to weigh it next time, write down the weight of the pan somewhere, for example, right on it with a permanent marker (hello mom!). Then cook the borsch from the ingredients that you added to the table. When you cook it, weigh the pot with borscht and take away the weight of the empty pot, you get the weight of borscht, for example 3000 g. Thus, 3000 g of borscht contains 1652 calories. They have not disappeared from raw ingredients during the cooking process, because calories are a unit of measurement of energy, and energy cannot just evaporate, only water has evaporated.Next, weigh the plate you’re going to eat from. Pour borscht into it and weigh it again, now take away the weight of the plate – you get the weight of the portion that you eat, for example 400 g. Now you can very roughly say how many calories are in your plate of borscht:

Thus, there are about 220 calories in one plate of your borscht. Why about? Because borscht is not homogeneous, that is, it is – with pieces. You can pour it into a thicker plate, or you can pour it thinner. Pouring borscht into plates so that the same amount is obtained everywhere is quite simple, but with the quality, that is, with the content, there are problems.Somewhere there will be more potatoes, somewhere less meat, and as a result, with the same weight of portions, they will contain different calories. Therefore, in order to be awesomely accurate, and you have to be just that, you have to eat this whole pan alone, breaking it into several meals. And if you eat it all in one day – only then it will be 100% accurate calculation, because all 1652 of the original calories will get inside you without loss. Of course, you can split the pot for two days and add 826 kcal to the diet today and 826 kcal tomorrow, but this is not so accurate, because, again, you cannot divide the borscht into two energetically equal parts.

Like this. For almost a hundred years, mankind has been successfully splitting atoms, but not borscht. Borscht, bitch, indivisible, the basis of the universe.

I’m truly sorry, but the above culinary pornography is the only accurate way to count calories in cooked meals. This applies not only to soups, but in general to any dishes consisting of several ingredients: cutlets, salads, pies, etc. Any other methods and approaches will be approximate to varying degrees (read erroneous). You cannot reliably judge the calorie content by simply glancing over a plate of borscht.Every time you “figure it out by eye”, you will be wrong. And it is after such daily “pretensions” that people are sure that they “do not eat anything and get fat”.

Joking aside, I understand perfectly well that you need to get very worn out in order to crank up such manipulations in your kitchen in real life. I can suggest doing this only once, and then just stick to the recipe carefully.

Do you really need borscht?

As I already said, there is another option – to abandon complex compound dishes altogether, which I did on my website.Now many people have a bombshell be healthy, like, “What heresy, what horror! Give up soups! You heard?! But how is it possible, to abandon the thin, from the hot! Catch him, catch the addict! ”.

Listen calmly, please. There is no reliable data on any particular benefits and necessity of soups or the danger of avoiding them. There is no connection between the rejection of soups and an increase in the incidence of the same long-suffering, worn out in vain to unimaginable vulgarization, gastritis.Soups are our national tradition and nothing more. There is no such vitamin or mineral called soup or anything thin. Your body does not need soups, as in a certain trace element, and if you stop eating them, absolutely nothing will happen to you (provided that you continue to receive all the necessary nutrients in the required amount). This food format does not have any special magic. No accelerated or fundamentally better assimilation of nutrients occurs when taking soup.If a person does not have problems with digestion and he chews thoroughly, all the necessary substances will be successfully absorbed and from a simple piece of meat no worse than from a soup that is exalted to heaven. If a person has digestive problems, he needs to go to a gastroenterologist, and not read articles on the Internet.

The last time I ate soup on a regular basis was in kindergarten, and nothing – alive. I accept all comments defending soups only with references to clinical studies in which healthy volunteers died in agony as soon as they were removed from borscht.The expert opinion of your relatives does not interest me, even if they are Nobel laureates.

But even if you dig me up an article by some Ph.D. Pupkin from the Kazan Bulletin of Gastroenterology about the undoubted, in his Pupkin’s opinion, the benefits of borscht, I will tell you that being fat is more harmful than not eating borscht, and I will find hundreds of articles from normal sources confirming this. Obesity and overweight are the cause of vascular catastrophes that really kill millions of people, without exaggeration.In turn, the worst thing that refusing soup is capable of is ruining your grandmother’s mood for three minutes.

Once again, carefully. Soup is bad for fatty people, not because it is a soup, but because it does not give the correct calorie count. Do you understand the idea? If you want to eat soup, eat it, please. But cook it yourself and count the calories in it, as shown above.

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Drawing up individual nutrition programs at the Central Clinical Hospital of the Russian Academy of Sciences

Health, beauty of the body and good spirits are impossible without proper nutrition and training – everyone knows this. However, on the way to harmony, everything is not as simple as it might seem at first glance. General recommendations – there is little to eat and a lot to move – are not true for everyone, and for some (for example, for people with serious illnesses) they can even be destructive.For the same reasons, numerous online diets may not work, no matter how good reviews they get.

The reasons for the appearance of excess weight can be different: illness, changes in hormonal levels due to age or due to pregnancy, bad habits, a sedentary lifestyle, and so on. The health and physical condition of each patient is also strikingly different. And therefore, a weight loss program, in particular, proper nutrition, should be individual for everyone.

Appointment (examination, consultation) of a dietitian primary 2000
Appointment (examination, consultation) of a nutritionist repeated 1500

Important nuances when drawing up an individual nutritional program

Proper nutrition for weight loss is a diet of healthy and healthy foods. It should not contain extra calories, but at the same time it is obliged to provide the body with all the necessary substances – proteins, fats, carbohydrates, vitamins and microelements are necessary for everyone.Therefore, when drawing up a program of proper nutrition, a nutritionist thinks not only about the calorie content of foods, but also takes into account the individual characteristics of each patient:

  • floor
  • age
  • BMI (body mass index) and other indicators indicating impaired weight
  • general condition of the body
  • presence / absence of chronic diseases
  • Normal level of physical activity
  • Intelligent load level
  • special needs (pregnancy, vegetarianism or veganism, professional sports, etc.)etc.)
  • taste preferences.

In addition, drawing up an individual meal plan allows you to take into account such nuances as, for example, a business trip, where cooking will be impossible, or planned holidays, when you cannot adhere to strict food restrictions. This also favorably distinguishes the personalized approach from the unified one, when those who are losing weight count the consumed proteins, fats and carbohydrates according to tables, multiplying the calorie content of each product by the number of grams.

By the way, losing weight is just one of the goals that people who come to nutritionists set for themselves. For many, the question of the diet arises due to serious diseases (ailments of the gastrointestinal tract, endocrine system, and others). In this case, eating right means maintaining your health, and possibly life.

Advantages of the Center for Dietetics at the Central Clinical Hospital of the Russian Academy of Sciences

  • Available: doctor’s appointment from 1800 rubles
  • Convenient: we work every day from 8:00 to 20:00
  • Fast: We will carry out all the diagnostics at the first appointment
  • Complete: All necessary equipment is available

Healthy Nutrition: A Professional Approach

Naturally, specialists can solve such serious problems only after a thorough examination of patients.Making an appointment with a nutritionist does not mean leaving the consultation with a ready-made recipe for proper nutrition in your hands. An individual program is drawn up based on the results of a number of analyzes and studies.

In addition, the doctor must monitor the dynamics of the patient’s weight and well-being in dynamics: then, if necessary, the program will be adjusted in time for greater efficiency or comfort.

Moscow and the Moscow Region have already appreciated the results provided by personal meal plans drawn up at the Center for Dietetics and Weight Loss of the Central Clinical Hospital of the Russian Academy of Sciences.Among our satisfied patients, there are also residents of other regions of Russia.

We can help you to believe that correct and tasty food is a sure way to slimness and health!

90,000 weight loss meal plan for girls free

weight loss meal plan for girls free

weight loss meal plan for girls free


What is a free weight loss meal plan for girls?

I cannot accept the fact that when I eat one cake, they start to “bomb” me.I gathered myself together and decided that I would lose weight by summer. I bought a course “KETOPLAN” and began to systematically move towards the goal. I must say, this turned out to be the easiest and most painless way to prepare the figure for the summer. Thanks to the creators.

The effect of the application of a slimming meal plan for girls free of charge

For effective weight loss, you need to try to stay on the keto diet as long as possible, because fat reserves will begin to burn only after a two-week restriction of all carbohydrates in food, if you follow such a diet for a short time, then there will be no significant effect for weight loss, but you can improve work your pancreas and regulate the level of insulin production, which in general has a general and very positive effect for the body.KETOPLAN is an ideal option for those who want to keep their bodies healthy and for those who want to lose weight.

Expert opinion

The keto diet makes the body work in a new format: fats are not stored in reserve, but are the main source of energy, starting the process of ketosis. This type of food is quite satisfying, high calorie content contributes to the absence of breakdowns. And it’s easy enough to stick to 1200-1300 kcal per day.Due to the impressive amount of proteins and fats, it takes a little kilograms per week. But in a month it is really possible to lose about 3-5 kg. True, a lot depends on individual characteristics.

How to order

In order to place an order for a slimming meal plan for girls for free, you must leave your contact information on the website. The operator will contact you within 15 minutes. Will clarify all the details with you and we will send your order. In 3-10 days you will receive the parcel and pay for it upon receipt.

Customer Reviews:


For a long time, it was believed that the ideal diet for losing weight must necessarily take into account the calories consumed, should be limited by the size of the food consumed and be associated with a regular feeling of hunger. However, a lot has changed now. This is because a specially developed ketogenic diet, based on completely different principles, began to gain particular popularity.The degree of effectiveness of the course application of the diet has scientific approval and the reduction of body fat has been repeatedly confirmed by consumer reviews.


“Keto” is an abbreviation for “ketogenic”, that is, the diet is based on ketosis – a process in which fat is broken down due to a lack of carbohydrates in the diet. Here we are talking about a low-carb diet based on … fats! Protein in the diet should be in moderation. For me, this diet is very surprising.I’m used to the fact that when it comes to a low-carb diet, then the basis of the diet should be proteins, not fats. The ketogenic diet is something completely new. And so, going into the new unknown world of the ketogenic diet, I decided to enlist the help and support of professionals – I signed up for a KetoPlan subscription. In six months I have lost 5 kg, and I still have 5 to the desired weight. I feel light and free.

Where to buy a weight loss meal plan for girls for free? The keto diet forces the body to work in a new format: fats are not stored in reserve, but are the main source of energy, starting the process of ketosis.This type of food is quite satisfying, high calorie content contributes to the absence of breakdowns. And it’s easy enough to stick to 1200-1300 kcal per day. Due to the impressive amount of proteins and fats, it takes a little kilograms per week. But in a month it is really possible to lose about 3-5 kg. True, a lot depends on individual characteristics.

How to make a weight loss meal plan. Individual planning of your own menu for the day, week, month will help you develop the habit of eating right and in a strictly defined mode.Fractional – at least 3 times, and preferably 5-6 times a day – the diet is the key to food discipline. Do not break or rebuild your daily routine. Rely on your lifestyle as you plan. The mode of meals for larks (people who wake up, for example, at 6.00, and go to bed at 22.00). Have breakfast at 7:00 in the morning. Have a second light breakfast at 10.00. Leave for lunch at 13.00. At 16.00 time for an afternoon snack. Have dinner at 19.00. For the girl who makes up the menu of proper nutrition for weight loss, we advise not to completely exclude some foods that are considered harmful.For example, ditching chocolate altogether will lower the level of serotonin (the hormone of happiness) in your blood. In its absence, stress, lethargy and even depression may appear. … Proper nutrition for a week for a girl’s weight loss should include wheat groats. It is low in calories, inhibits the deposition of fat, prolongs the youthfulness of the skin, and improves the condition of hair and nails. … Eating healthy can help you shed those hateful pounds quickly. Day number 8. For weight loss, it is enough to reduce consumption by 10-15 percent.Loss of 1 kg per week is considered normal and mildest. Refusal of breakfast or dinner. List of foods for proper nutrition. When drawing up a healthy eating plan, be sure to include the following foods in the menu: Sea fish and seafood Fish oil reduces the risk of cholesterol plaques, heart attacks and strokes. … Most people are skeptical about him. It is believed that such food cannot be tasty. Below are examples of the average diet of the correct nutrition for each day for a child, woman and man.In each case, you need to make allowances for your level of activity and your own taste. Everyone should avoid large amounts of sugar, soda, starchy foods, convenience foods, and fast food. You need to eat fractionally up to 6 times a day, and get the bulk of food in 1 half of the day. Female. On average, a woman needs to eat about 1800 – 2000 kcal. The fair sex has a slower metabolism than men, and therefore gains excess weight faster. Losing weight will be rapid if you reduce the calorie content by 30-40% and add physical activity.However, in this case, the likelihood of a breakdown from the diet, a deterioration in well-being increases. You can calculate your daily calorie intake using online calculators and weight loss apps. … Losing weight will take place without stress, since you do not have to strictly follow the menu, calculate products by grams. Periodically, you need to monitor the daily calorie content and arrange fasting days no more than once a week. Want to know more? Slimming diets. Here you will find the most effective diets, tested not only in theory, but also in practice, the results of which you will also learn only from us.Here you can choose the diet that suits you best. You do not have to re-read hundreds of diets, since we have collected only the best diets, tested by more than one person. But remember that health remains the main goal! Therefore, do not forget about proper and healthy nutrition. We recommend that you first consult your doctor before starting a diet, since diet is a serious test for the body. Select the section of interest: Diets for 3 days -3 kg. The basics of proper nutrition for weight loss.Proper nutrition is based on the following principles: Diversity of the diet. … It is better to think over the menu in advance, making a plan for the week. In addition, you need to think over several backup options if you suddenly do not have the right ingredients at hand or you simply do not want to eat some kind of dish. It is better to take food with you to work and study. … For girls and women, the option of physical activity is selected, taking into account the state of health, weight and other important factors. The best recipes. In order for proper nutrition to easily enter life, to become an integral part of it, it is necessary to take care of a variety of diet.When compiling a menu of proper nutrition for weight loss, take care of enough sleep. Losing excess weight in itself is a serious stress for the body. The body tries to conserve energy. … When drawing up a meal plan, they must first consult with a doctor. Otherwise, the diet will only bring additional health problems. Video with examples of PP-menus. Recipes for meals and essential foods for losing weight and improving well-being. Create your own personal diet! …Don’t worry about the freshness of your food. The meals are prepared by experienced chefs just before delivery. For each portion, the amount of products is carefully verified, the gramme is observed. This allows Be Fit’s customers to be provided with the optimal food choices for a healthy diet. On the site you can find examples of the menu. The order is proposed to be made online by filling out a special form. … Save points – eat for free! Bonus program for our clients. It’s clear. Are you in St. Petersburg? Individual food diaries for each family member.Adding your own products and recipes, taking into account the culinary treatment. Search among the leading products – the most healthy products with the maximum content of vitamins and minerals. Diagrams and graphs. Graphs and charts will show you how your menu is meeting healthy nutritional requirements and your goal. For weight loss, stick to a calorie target and ensure that you are getting the nutrients you need in your diet. … A safe corridor of calories and norms of proteins, fats and carbohydrates for weight loss.Individual daily allowances for vitamins and minerals. Energy balance for the day and for the period. The place of proper nutrition in a healthy lifestyle. Effects of a healthy diet on weight loss. A detailed menu for losing weight for every day. … Proper nutrition: weight loss menu for every day. Author. Loitra Sergey. Compliance with the training plan. Workouts should consist of no more than 5-7 exercises, working weights = 40-50% of your maximum weights, or choose a weight for yourself with which you can do 15-20 repetitions, while observing the exercise technique.The approaches in the exercises are the same as on the set of mass 3-4. … By the way, I have a free checklist not a topic. How to get rid of cellulite, so you can safely use it! … Slimming menu. The approximate calorie content for girls who are losing weight varies from 1400-1700 calories. Below I will also write out several menus for you so that you understand what and when to eat. 1400 calorie menu. Recommended Nutrition Program for Weight Loss. (recommended step): Sustained weight loss and cardiovascular support.Do not forget: with excess weight, it is difficult for the heart to cope with the load, it begins to malfunction and wear out faster. Overweight and obesity are the main risk factors for the development of cardiovascular diseases. An increase in body mass index is often accompanied by an increase in blood pressure. For every extra 4.5 kg of weight, there is an increase in pressure by 4.2-4.4 mm Hg. Art. Diet menu for weight loss of the abdomen and sides for 1 week. Effective weight loss diets at home. Exercise for the abdomen and sides…. It is unusual and tasteless only for the first 5-7 days, then you will get used to the new taste of food and it will seem more pleasant to you. Keep track of your calories. Buy a kitchen scale, weigh every food you eat, and write it down in your food journal. … There are a huge number of weight loss diets. When choosing, one should take into account the goals set – the faster you need to lose weight, the stricter the nutrition system. If we talk about the correct diet, which is not harmful to health, then it has several components. Requests for weight loss during the week are naive, and speak of the urgent need for this from those who ask them.Long-term accumulation of extra pounds in the body implies a long-term project to get rid of them harmless to health. You can often hear an argument in the form: I eat a little, but I still get better. … Slimming exercises should be: dosed; build up gradually; may be moderate (performed for 1 hour without fatigue). Based on the information received, the endocrinologist will be able to draw up a plan of treatment and prophylactic measures. What is important to remember when starting to lose weight: One in the field is not a warrior.





For effective weight loss, you need to try to stay on the keto diet as long as possible, because fat reserves will begin to burn only after a two-week restriction of all carbohydrates in food, if you follow such a diet for a short time, then there will be no significant effect on weight loss, but you can improve the work of your pancreas glands and regulate the level of insulin production, which in general has a general and very positive effect for the body. KETOPLAN is an ideal option for those who want to keep their bodies healthy and for those who want to lose weight.
slimming meal plan for girls free

I cannot come to terms with the fact that when I eat one cake, they start to “bomb” me. I gathered myself together and decided that I would lose weight by summer. I bought a course “KETOPLAN” and began to systematically move towards the goal. I must say, this turned out to be the easiest and most painless way to prepare the figure for the summer. Thanks to the creators.

The best and most effective diet. Girls, advise a good diet! you need to lose 5 kg, winter brought the winter.April 14, 2014, 22:34. The guest. … 10 days – 10 kg 1 day: You can eat 5 boiled eggs a day (from 10 am, every 2 hours 1 egg) Day 2: Boiled fish without salt (mackerel is possible) Day 3: Boiled chicken breast without salt Day 4: Boiled potatoes 5 pieces (from 10 am every 2 hours, 1 potato) Day 5: Chicken or beef ham (0.5 kg) Day 6: Fruit, except bananas Day 7: Vegetables Day 8: Cottage cheese (0.5 kg) Day 9: Kefir Day 10: Rosehip decoction. During the diet, you can drink tea, water, rosehip broth.3. 4. the best diet – it is not, or rather there is everything, but in small quantities. Cut your portion, exactly 2 times, or even 3. Of course, there must be willpower. For example, I arrange a fasting day on Mondays, I don’t eat anything, I just drink. … Glutton is a good suggestion about weighing once a week. Maybe I’ll try. I haven’t bought boots, either there is nothing suitable yet, or I’m so harmful 🙂 0. 2. Effective diets. Girls, I really need to lose weight by 10 kg. Can someone tell me who how to lose weight ???? how effective ?? March 12, 2007, 09:36…. The diet is designed for 2 months. For the first three days, all meals consist only of liquids, the volume of which should not exceed 1.3 liters per day. On the first day we drink only water. In the next two days: 60% – juices (better natural), canned ones diluted 2 times with boiled water. Juices can be replaced with sugar-free dried fruit drinks. The remaining 40% is mineral water, hot tea, coffee without sugar. The most effective diet for fast weight loss: a selection of the best systems and techniques with descriptions, rules, advantages, possible difficulties and contraindications…. The most effective diet for weight loss at home. Slimming Nutrition. 09/04/2019. The most effective diet for fast weight loss: a selection of the best systems and techniques with descriptions, rules, advantages, possible difficulties and contraindications. The most effective diet for weight loss at home. Deciding to lose weight, women revise their diet. Prompt effective diets! – Hello dear members of the forum and members of the forum! A banal story I recovered after giving birth and of course I would like to lose this excess weight! I will probably get to the gym only in the fall! Tell me…. A banal story I recovered after giving birth and of course I would like to lose this excess weight! I will probably get to the gym only in the fall! Tell me, can anyone know a good effective diet, preferably tested on yourself! ))) The advice “do not eat” will not fail))). 0. Help to lose weight, tell us about the most effective diets and weight loss products. 1733.157. Eh, I, too, 6 months ago and also cesarean, and I have never met a better diet – “negrin” and moderate physical activity. To answer. You cannot reply to this thread…. There are no magic diets and pills. The most effective diets only work as long as you stick to them. Sadly, there is only one way out – to reconsider your lifestyle FOREVER. And then, if you are an absolutely healthy person. The selection of a diet should be done individually, depending on age, gender, physique and metabolic rate. The diet is unique for each patient, so you should consult a specialist for recommendations. … Before choosing a diet for weight loss, you should consult a doctor in order to check your health, pass all the necessary tests and exclude the presence of any contraindications.In the presence of chronic diseases, for example, gastritis, colitis, pancreatitis and others, the diet can cause their exacerbation. Diets during pregnancy, feeding, diabetes mellitus and other endocrinological diseases are contraindicated. Diet of astronauts. “I practically do not eat anything, but I still don’t lose weight!” – this phrase is most often heard by nutritionists from the lips of people who are more than 10-20 kg overweight. In fact, these people are simply not able to resist the feeling of hunger and are not distinguished by special willpower.It is difficult for them to follow a diet for a long time. Due to the feeling of a strong feeling of hunger, they cannot fall asleep in the evenings, they constantly want to eat, and after several days of refusing to eat their usual food, their health worsens: they feel dizzy, irritation and fatigue appear. Diet – this word is firmly associated with the majority of the reduction of excess weight, but translated from Greek it means nothing more than a diet. And the goals can be different: in addition to the actual weight reduction, this. Read full review Recommended review: 27 32…. You need willpower not only during the diet, but also after! I tried many different diets. The drinking diet is one of my favorites. On this diet, you can not eat anything solid, you can only drink. In general, the diet is designed for 30 days, but I sat less.

Performance Group and bioniq will produce customized power systems

Performance Group and bioniq will produce customized power systems

Performance Group and biotech health monitoring system bioniq are pleased to announce the launch of a partnership to bring together health food expertise and cutting-edge genetic research.The first step in integrating the efforts of both companies will be a dedicated customer loyalty program.

In particular, Performance Food service users (premium healthy food) who have ordered nutrition programs for 14 days will be offered to try bioniq CHECK for free – a comprehensive examination of 20 parameters, including an assessment of the circulatory, cardiovascular, musculoskeletal and food systems , as well as analysis of the state of the liver, kidneys, gallbladder, and pancreas.Those who ordered meals for a month will have access to a one-time check of bioniq BALANCE: the creation of an individual complex containing up to 70 vitamins and minerals, selected on the basis of a detailed blood test. Bioniq customers, when subscribing to bioniq BALANCE / LIFE, receive a nutritional trial diet for two days.

“The Performance Group, as the leader in its market segment, strives to develop new directions based on practical experience and modern scientific knowledge. I am sure that the next step in the development of the domestic and global food tech business will be to combine expertise in various disciplines to create a menu that is most suitable for each resident of the country, taking into account his individual characteristics.I am very glad that in the person of bioniq we have found a partner who, like us, is interested in finding new solutions that will make food not only correct or healthy, but also truly useful. To begin with, we offer the clients of our services to get acquainted with the modern possibilities of medicine and undergo test analyzes from bioniq. Selection of an individual menu based on the analysis of several dozen blood biochemical parameters ”, – comments Artur Zeleny, founder of the Performance Group holding.

Performance Food is a premium health food brand. The service offers its customers 16 food lines, designed based on the desired results, taking into account health status, employment, lifestyle, habits and hobbies. Among the programs there are such as “Sports Nutrition”, “Individual Nutrition”, “Nutrition for Diseases”, “Protein Diet”, “Vegetarian Menu”, etc. The brand is represented in Moscow.

“We are delighted to be partnering with the Performance Group.Correct and healthy eating is the most important part of staying healthy. In the modern world, it is very important to provide the body with the required amount of important micronutrients. By uniting, we will make our clients even healthier and happier, ”adds Vadim Fedotov, co-founder and CEO of health-tech bioniq.

Source: Performance Group

90,000 My Weight Loss Story! + Healthy nutrition menu for 3 weeks – 97 responses to Babyblog

About a year ago, I first thought that, in principle, the excess weight that I have had all my life is not a sentence! And what if you change the approach to nutrition and add sports, then you can breathe new life into your body, and even at 30, but fulfill the dream of being slim and fit.I started moving in this direction just with a terrible weight for my height (164 cm) – 96 kg !

The first thing I did was abandon any semi-finished products – juices, snacks, chocolate, the latter I still ate sometimes, but about 1-2 times a month and, oddly enough, more out of habit than from an irresistible desire … I didn’t have any more restrictions on food, the only thing was that I tried not to eat after six or seven in the evening, although it did not always work out, but fat-free kefir helped out.

At the same time, I began to drink 2 liters of water a day (now I drink less than 1.5 liters) and began (for the first time in my life !!!) to go in for sports regularly. About 2 times a week I ran in the stadium, at first I could run only three laps (750 m) without stopping, and now I can easily run 20 (5 km). But I’m afraid I would hardly tone my muscles with one run, so I connected home workouts with super-trainer Jillian Michaels and her “Lose Weight in 30 Days” course.

It was not my first experience of home aerobics with video, but the first time I was not bored, such drive, action! Of course, I was puffing, exhausted, drenched in sweat and did everything to a minimum, but the main thing I did – 3-4 times a week.

And you know, the result was not long in coming – in about five months I became significantly slimmer, stronger, more resilient, began to smile at my reflection and be proud of myself. I already wrote a little about this here.

I began to weigh – 83 kg , having thrown off the hated 13 kg, which I ate for pregnancy and a depressive decree.

I can imagine that for many people such a weight cannot even be dreamed of in a nightmare, but I was happy and for some time was not even going to lose weight further, especially since the weight stopped and the efforts that I made were no longer enough.But he didn’t grow, even when I ate cakes, even when I ate at night, even when I gave up sports for several weeks …

You have no idea how great it is! After tormenting myself all my life for 15 years with all kinds of diets, counting calories, starvation, restrictions – I always remained in the fool, because no matter how much I lost (somehow I threw off 15 kg in three months), it cost me a little to relax, how the weight returned again, yes, it also increased! But it was worth adding a little sport, giving up nasty things, drinking some water – and voila – mine is with me, but we don’t need too much either 🙂

But we are always not enough, so, and I began to want more, last summer made huge adjustments to my life, so why should this be an exception?

First of all, I increased the load – I began to practice every day according to the course of Jillian Michaels “Body Revolution”, but the weight did not please me, yes, and the silhouette, although it changed, but slowly, and then I still decided to try to eat right!

Actually, why did you decide? Yes, it’s simple! All nutritional menus that I came across involved active cooking three times a day.Somehow I had no idea that I could master this, so for a very long time I was looking for something that would suit me and set the necessary guidelines, and I found it. Here, according to this menu, my husband and I (well, my daughter for the company) ate for three weeks. Still, I had to cook more often than usual, but the longest dish – pasta – took an hour. In principle, everything is doable. And most importantly, the result is worth it!

In three weeks I lost 2.3 kg , my husband – 4 kg, but the figures have changed just incredibly, it feels like it took twice as much, and all because every gram lost is fat, and you Do you know what bulky fat turns out to be? Now I know 🙂 But the best part is that my weight, which had been standing for four months, despite my tricks in restricting food and increasing physical activity, flew down so easily, as if my wings had grown! And why not lose another 13 kg, like last year and become even more beautiful, the beginning is very promising, right? 🙂

And you know, eating right is not difficult, thanks to frequent meals and the right combination of micro-elements, there is absolutely no feeling of hunger.You don’t dream of food, you don’t salivate at the sight of harmful delicacies, you don’t want to break loose, you don’t rush the end of the food experiment, you just live and blossom 🙂 It’s not surprising that after soaking for three weeks, we continued to eat like that. For now, I hope that nothing will prevent us from eating so wonderful all summer, and ideally, of course, I would like to make proper nutrition the way of life, as I did sports a year ago, and cold douches two years ago.

They say the truth, at the age of 30 everything is just beginning! It’s never too late to start and never too late to become what you dream! Now I am sure for sure that I will definitely! So let nothing bother you!

And now the promised menu is impossibly simple! If I could, so can you 🙂

Week 1.


1. Oatmeal in milk (200 gr) with dried fruits + any fruit.

2. Or two toasted whole grain bread slices with 30 gr. cheese + 1 boiled egg + any fruit


1. Vegetable salad of your favorite vegetables + toast with cheese, lettuce, tomato and boiled or fried chicken breast

2. Or durum wheat pasta, necessarily prepared “Al dente” (i.e.undercooked) and sauce with minced beef or chicken with your choice of vegetables: tomatoes, zucchini, carrots, cauliflower, bell peppers, celery, herbs …


1. Any raw vegetables (I have peas, you can make a salad) + fried chicken breast

2. Or vegetable salad (you can season everything with salt, your favorite spices, a drop of olive oil) + fried chicken

Week 2.


1.Buckwheat porridge with carrots and bell peppers + a couple of spoons of natural yogurt + any fruit

2. Or an omelet of two eggs and milk + a small tomato + 30 gr of cheese + 1 small apple baked with honey and cinnamon


1. Soup with chicken and vegetables (I have carrots and potatoes) + vegetable salad (I usually make from one medium cucumber and a medium tomato + herbs to taste + sometimes garlic or onions)

2.Or 250 grams of couscous with stewed vegetables to taste (onion, carrot, eggplant, pepper)


1. Pita with beef and lettuce with natural yoghurt dressing with herbs and garlic

2. Or vegetable salad + fried beef without fat + 1 small baked apple with honey and cinnamon

3. Or vegetable salad + boiled chicken breast

Week 3.


1.200 grams of muesli with milk + 30 grams of cheese + fruit

2. Or toasted bread sandwich with chicken, egg and lettuce + fruit

3. Or three cheesecakes with honey (I cooked according to this recipe only without flour and baked in the oven) + a glass of kefir + fruit (I mixed kefir and kiwi, having received a cocktail)

4. Or a la super-dessert with low-fat cottage cheese and fruit. I took this recipe as a basis, but removed all the sugar.


1.Chicken broth with meat + tomato appetizer, 50 grams of mozzarella with garlic and olive oil dressing.

2. Or pasta with minced chicken.


1. Vegetable salad + baked breast

2. Or pasta with minced chicken and vegetables

Snack I always have a fruity snack between breakfast and lunch. When there is fruit, if not in summer 🙂

If a snack catches me on the way, then I buy in the pharmacy “Frutolad” – pressed dried fruits, very tasty and low-calorie.

The second snack between lunch and dinner is always the same for me – a glass of kefir.

This is how we live. We eat deliciously and at the same time grow slimmer 🙂 Now I no longer adhere to the weekly menu, but choose dishes from all weeks, while only breakfasts – breakfasts, lunch and dinner can, in my opinion, be quite calmly swapped. Now the most popular dish on our table is boiled white chicken breast + vegetable salad: fast, simple and delicious! But I would still recommend starting with just such a three-week menu in order to get used to the regime and enjoy some kind of variety.Have a fruitful summer! I hope that my story will be useful to someone. Although, of course, this story is far from finished 🙂 See you again and boast 🙂

90,000 List of pharmacies through which full-value meals are sold in the region in 2020
No. District Pharmacy name Pharmacy address Pharmacy phone number
1. Saratov LLC “Sirius-SARATOV” Saratov, st. Caucasian, 4b 39-94-29
NGO “Sirius-A” Saratov, st. Ponomareva, 20, room 2 8-964-995-87-52
LLC “Sirius-SARATOV” G.Saratov, st. Odessa, 26A, room 1 8-964-997-07-37
LLC “Sirius-SARATOV” Saratov, st. Orzhevsky, 1 8-927-153-51-38
LLC “Sirius-SARATOV” Saratov, st. Guards, 29B 8-927-167-70-59
LLC “Sirius-SARATOV” G.Saratov, st. Posadsky, 252D 8-937-224-31-54
2 Alexandrovo-Gaysky LLC “Sirius-A” with. Gai Alexandrov,
Red fighter, 62, pom. 1/2
8 (84578) 2-10-08
3 Arkadak LLC “Sirius-M”

G.Arkadak, st. Lenin, 58

8 (84542) 4-10-18
4 Atkarsky Sirius-A LLC Atkarsk, Gogol street, 20 8-961-641-13-80
5 Bazarno-Karabulaksky Sirius-A LLC R.Bazarny Karabulak village, st. Ippodromnaya, 4 8-905-033-24-53
6 Balakovsky Sirius-S LLC Balakovo, street 30 years of Victory, 35a 8 (8453) 32-16-11
7 Balashovsky LLC “Sirius-S”

G.Balashov, st. Pryvokzalnaya, 9

8 (84545) 4-74-83
eight Baltaisky LLC “Sirius-A” Baltai village, st. Sovetskaya, 20 a / 3 8-906-317-38-46
nine Volsky

LLC “Sirius-S”

G.Volsk, st. Krasnogvardeyskaya, 32

ten Shihan Sirius-S LLC Shikhany, st. Youth, 4 8 (84593) 4-02-53
eleven Voskresensky LLC “Sirius-M” with.Voskresenskoe, st. Kalinina, 1 8-961-641-13-89
12 Dergachevsky Sirius-S LLC r.p. Dergachi, st. Soviet, d. 60 “a” / 1 8-905-380-58-24
13 Dukhovnitsky Sirius-S LLC R.the item Duhovnitskoe, st. Chernyshevsky, 34/1 8 (84573) 2-24-67
fourteen Ekaterinovsky LLC “Sirius-A” r.p. Ekaterinovka, Market Square, bld. 2/4 8 (84554) 2-11-46
15 Ershovsky Sirius-S LLC G.Ershov, Proletarskaya street, 23 8 (84564) 5-30-21
16 Ivanteevsky Sirius-S LLC with. Ivanteevka, st. Green, 4 8-964-998-65-76
17 Kalininsky LLC “Sirius-M” G.Kalininsk, st. Soviet., 23 a 8-927-151-15-63
eighteen Krasnoarmeyskiy LLC “Sirius-M” Krasnoarmeysk, Lunacharsky st., 4 8-967-507-29-33
19 Krasnopartizansky LLC “Sirius-M” NS.Gorny, Saratovskaya st., 5, office 1 8 (84577) 2-13-69
8-960-347-82 -75
twenty Krasnokutsk LLC “Sirius-A” Krasny Kut, st.
Komsomolskaya, 52-B
8 (84560) 5-18-61
21 Lysogorsky LLC “Sirius-A” R.p. Bald Mountains, st. Railway, 11 B 8-927-109-59-18
22 Marksovsky Sirius-S LLC Marks, st. K. Liebknecht, 53 8 (84567) 5-59-60
23 Novouzensky LLC “Sirius-A” G.Novouzensk, Bazarnaya st., 17, apt. 1 8-905-322-03-41
24 Novoburasky LLC “Sirius-A” r.p. New Burasy, st. Bauman, 28 8 (84557) 2-23-31
25 Ozinsky Sirius-S LLC R.p. Ozinki, st. Lenin, 10 8-906-318-36-09
26 Perelyubsky LLC “Sirius-M” with. Perelyub, Chapaevskaya str., 92 8-937-254-27-50
27 Petrovsky Sirius-A LLC G.Petrovsk, block 87, Moskovskaya st., 12-a 8-965-881-61-79

28 Petersburg LLC “Sirius-A” with. St. Petersburg, Soviet, .55 8 (84561) 2-14-88
29 Pugachevsky Sirius-S LLC G.Pugachev, M. Gorky st., 56 8 (84574) 2-13-75
thirty Rovensky LLC “Sirius-A” r.p. Rivne, st. Oktyabrskaya, 39 8-905-032-29-41
31 Romanovsky Sirius-S LLC R.p. Romanovka, st. Narodnaya, 16 8-906-317-37-85
8 (84544) 4-03-60
32 Rtischevsky LLC “Sirius-A” Rtischevo, Levice street, 11 8 (84540) 4-20-62
33 Samoilovsky LLC “Sirius-M” R.p. Samoilovka, st. Red Square, 20 A 8 (84548) 2-11-77
34 Saratov LLC “Praktik-service” Sokolovy village, Peschano-Umetsky tract street, 7A 46-89-82
35 Soviet LLC “Sirius-M” rp.

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