Oh, hi!
Welcome to one of the projects of your life — building strong health and longevity. Below is everything you need to support that project.
The goal of this book
is NOT to make you count calories on your own.
Instead, you get tasty dishes that are already balanced for flavour and nutrition. Use the book to add variety to your diet, or to build a complete daily menu that fits your goals.
What you get inside
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Healthy recipes for every day
Breakfasts, lunches, dinners, snacks, desserts and smoothies — easy to cook and good for how you feel.
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Balanced nutrition
Every recipe is built with calorie content and an optimal protein / fat / carbs split, so you keep your energy steady through the day.
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Flexible ingredients
Each recipe ships with substitution options, so you can adapt dishes to your taste or what is in the fridge.
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Practical advice
How to organise your eating, avoid common diet mistakes, and improve your health through nutrition.
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Fits everyone
Beginner or experienced — the book helps you make better choices and enjoy every meal.
Who this book is for
For anyone who wants healthier, more balanced eating, whatever their kitchen or nutrition background.
Those who want to improve health through food
If you want to eat properly for energy, better well-being, or disease prevention — this is step one.
Those losing or maintaining weight
Recipes use low calorie content and a balanced composition — ideal for weight management.
Busy people who want quick recipes
Plenty of fast, simple recipes with no complicated processes or rare ingredients.
Parents feeding a family
Main courses, desserts and snacks the whole family can share.
Those who want more energy and a better mood
Proper nutrition is the foundation for mood, energy and a healthy life.
Note
Every dish is calculated for 1 portion for 1 person. Some sauces and snacks are sized for several portions for convenience and are marked accordingly. All ingredients are listed raw, not cooked.
How many calories you need
Each meal has its own calorie count. Your daily total decides whether you gain, hold or lose weight. Quick formulas:
Lose weight
Maintain weight
Gain weight
Do not go below 1300 kcal per day. The formulas are for the average adult who does not train.
If you train and want to drop body fat
- ▸Training 5×/week — weight × 28
- ▸Training 3×/week — weight × 28 − 350
- ▸No training — weight × 28 − 500
These are simple formulas. For a more precise target, use a more advanced method or talk to a nutritionist.
Pick a step and stick with it
Choose where you want to start from. Move to the next one when you are ready.
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Step 1 — Eat better
Start eating healthier, tastier food for better well-being, fewer health issues, and the best version of yourself nutrition can give.
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Step 2 — Improve your figure
Follow the menu more strictly. This brings real results but never guarantees 100% — each body is different. If needed, see a nutritionist for fine tuning.
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Step 3 — Build the habit
Add the most useful dishes regularly so you build healthy eating habits for yourself and the family.
Daily product norms
Average daily amounts to support good health and a leaner body composition.
Protein
Fish, seafood, veal, chicken or turkey fillet, low-fat cottage cheese, classic tofu or eggs — 300–500 g/day.
Useful carbs
Buckwheat, brown or regular rice, durum pasta, quinoa, amaranth, couscous, whole-grain bread or lavash — 100–150 g/day. Or potato / sweet potato 300–400 g.
Vegetables / greens / fruit / berries
At least 300 g, ideally 500–600 g/day of vegetables and greens. Fruit and berries 300 g/day — focus on berries.
Extras you should include
These belong in your diet in the indicated amounts. Too much or too little hurts your figure and health.
Avocado can swap with 10–12 g nuts (walnut is best). Each 10 g of oil can swap with 12 g homemade Caesar / mayo, or 15 g nuts. Soy sauce, teriyaki and balsamic glaze are also fine.
Meal timing
Eat on a schedule. Breakfast, lunch, dinner and snacks at roughly the same time each day (± 15 min).
Breakfasts
Rich in nutrients. Breakfast and lunch can be swapped.
Lunches
The biggest meal of the day. Can be swapped with breakfast.
Dinners
Usually contains no carbs. Heavier on protein and vegetables. Do not swap with other meals.
Product substitutions
All ingredients are listed in raw weight. Substitute at the same weight (e.g. veal 150 g → chicken fillet 150 g, honey 10 g → maple syrup 10 g).
Have a food allergy to an ingredient? Swap it using the list below.
Fish — any other fish or seafood. Salmon — better swapped with herring. Use mackerel rarely (high calorie). Veal — chicken / rabbit / turkey / fish, and the other way. Beans — other legumes (lentils, peas, chickpeas), and the other way.
Plant milk — regular cow milk of similar fat (and vice versa). Protein yogurt — Greek or other thick yogurt. Prefer lactose-free yogurts. Hummus — low-fat cream cheese, and vice versa.
Potato — sweet potato, and vice versa. Soba (buckwheat noodles) and funchoza (bean noodles) — any other noodles or durum spaghetti. Quinoa — rice, buckwheat, couscous, bulgur, amaranth, corn grits, and vice versa. Whole-grain bread — rice crackers, lavash, ciabatta in the same weight.
Honey — agave or maple syrup, or other sugar-free syrup. Cacao — carob.
Any fruit / berry can swap with another (similar calorie content). Good list: apple, pear, pineapple, kiwi, mango, watermelon, grapefruit, strawberry, blueberry, raspberry, apricot, peach, seasonal berries. Banana and grape are the highest in calories — do not use as a swap unless the recipe asks for them. Nuts and seeds — swap with each other.
Vegetables — any other vegetable that fits. Leafy salads — any other leaf (arugula → spinach / lettuce / dill / parsley / cilantro or a mix). Sauces (Caesar, tartare, mayo) — about the same calorie content, swap freely. Hazelnut sauce ↔ sesame. Green onion → shallot or other herbs. Garlic ↔ ginger. Wasabi → horseradish.
Very important tips
Water in dishes
You can adjust water in soups or stews to taste — more water for runnier, less for thicker.
Shaurma and smoothies in the morning
Both work as a filling, balanced breakfast.
Macros and micros
Protein builds muscle. Fats keep hormones healthy. Carbs give energy. Vitamins keep everything running.
Couscous, bread, lavash
Couscous is useful in moderate amounts. Pick sourdough or whole-grain bread. Lavash gives quick energy but does not keep you full long.
Lactose-free yogurt
Better absorbed and rarely causes bloating, especially if you are lactose sensitive.
Variety
A varied diet supplies all the nutrients your body needs and avoids vitamin / mineral gaps.
Pasta types
Funchoza (starch), bean pasta, classic wheat pasta and whole-grain pasta — pick by taste and need.
Fish
Any fish you like, except mackerel (can contain heavy metals). Best fillets: salmon, tuna, cod, pike-perch, sea bass, hake, halibut.
Bake in the oven
Oven baking spreads heat evenly so dishes cook faster and keep more of their useful properties. Preheat the oven for the best result.
Plate it up
Keep sprouts or fresh greens at home for plating. It turns the meal into something you enjoy, not just fuel.
Flavour helpers
Lime juice, Dijon mustard, balsamic, soy sauce — boost flavour with almost no calories.
Raw vegetables
You do not have to cook every vegetable. Beetroot, cauliflower or broccoli can be eaten raw (rinse first). It is tastier and keeps the nutrients.
Frozen products
After thawing, fish and seafood can lose 10–70% of their weight to released water. Factor this in when you buy.
Why weighing matters
Weigh ingredients before cooking. Small errors add up across the day and pull you away from your calorie / macro target.
Oils for frying
Coconut oil or ghee — stable at high heat, do not oxidise.
Oils for salads
Extra virgin olive oil — rich in antioxidants and healthy fats. Flax and hemp oils are also great (omega-3) — do not heat.
Pick a section
Every recipe is balanced, low-calorie and uses ingredients you already have.
Browse Recipes