The healthy eating journal
Clear articles on nutrition, calories and meal plans for your goals — from the Food Plan team and nutritionist.
Healthy eating
How many calories per day: how to calculate your own norm
There's no universal '2000 calories' figure. Let's break down clearly what your daily norm depends on and how to calculate it yourself — with a simple formula and an example.
6 min read
Weight loss
How to lose weight without diets or relapses
Harsh diets almost always end in a relapse and weight regain. Let’s look at how to lose weight calmly and for good — without hunger, bans, or counting every calorie.
5 min read
Fitness & shape
Nutrition for muscle gain: menu and principles
Muscle grows not only in the gym but in the kitchen. Let’s look at how many calories and how much protein you need to gain mass and how to build eating around training.
5 min read
Nutrition & health
Type 2 diabetes nutrition: principles and menu
In type 2 diabetes, nutrition is part of treatment. Let’s look at which foods help keep blood sugar stable and how to build a menu without sharp glucose spikes.
6 min read
Plant-based
Vegan nutrition: where to get protein, B12, and iron
A vegan diet can be complete if you know where to get the key nutrients. Let’s look at protein, B12, iron, and calcium on a plant-based diet.
5 min read
Nutrition & health
Pregnancy nutrition: what matters by trimester
During pregnancy, nutrition affects two people. Let’s look at which nutrients matter most by trimester and which foods are best limited.
6 min read