What are you feeling like?
What do you have at home?
Tap what's in your fridge/pantry. Oil, salt, pepper and common spices are assumed.
Recipes you can make
Supermarket list
Favourites
Nutritionist guide (Phase II)
Carbs: 1 portion per day, preferably at lunch, no more than ΒΌ of the plate. Grilled, steamed, air-fried, roasted or baked.
Fruit: 1 portion per day, preferably as a morning or afternoon snack, with nuts, cheese or Greek/natural yogurt.
Water: at least 2 litres a day. Keep meal times consistent, weekends included.
Fruit: 1 portion per day, preferably as a morning or afternoon snack, with nuts, cheese or Greek/natural yogurt.
Water: at least 2 litres a day. Keep meal times consistent, weekends included.
Lunch carb swaps (1 portion)
- Quinoa β Β½ cup cooked
- Potato β 1 medium
- Yuca or green plantain β ΒΌ unit
- Papa criolla β 4 medium
- Corn β ΒΌ cob or ΒΌ cup
- White rice β 4 tbsp
- Brown rice β 5 tbsp
- Pasta β Β½ cup cooked
- Whole-wheat pasta β ΒΎ cup cooked
- Oats β 2 tbsp
Note: the Phase II plan itself uses potato, papa criolla, quinoa, arepa tipo tela or whole-wheat pasta.
Low-GI fruit (1 portion)
- Apple (green or red) β 1 medium
- Blueberries β Β½ cup
- Pear β 1 medium
- Mandarin β 1 medium
- Strawberries β 8 medium or Β½ cup
- Plum β 3 large
- Blackberries β Β½ cup
- Dragon fruit β 1
- Melon β 1 medium slice
- Cape gooseberry (uchuvas) β 1 cup
- Granadilla β 1
- Kiwi β 1 medium
Calorie and protein numbers in this app are estimates for one serving, unless a recipe says "posted". They're not medical advice β check with your nutritionist.
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