Mediterranean Diet
Vegetables, olive oil, fish and whole grains. Widely ranked as one of the healthiest eating patterns in the world.
1800–2400 kcal/day
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Intermittent Fasting 16/8
16 hours of fasting and an 8-hour eating window. It is about when you eat, not only what.
The 16/8 schedule is the most popular form of intermittent fasting. For example, you eat between 12:00 and 20:00 and drink only water, tea or black coffee the rest of the time.
Within the eating window stick to balanced meals with enough protein and vegetables.
Benefits
- ✔Simple rules
- ✔No need to give up favourite foods
- ✔Improves insulin sensitivity
Drawbacks
- ✕Hunger in the first days
- ✕Not for diabetes or pregnancy without medical supervision
What to eat
- ●Any whole foods during the eating window
- ●Water, tea, black coffee while fasting
What to avoid
- ●Caloric drinks while fasting
- ●Overeating in the eating window
Recipes for this diet
Breakfast
420 kcal
Avocado Toast with Poached Egg
Crunchy wholegrain bread, creamy avocado and a soft egg — the perfect filling breakfast.
19P
24F
32C
Breakfast
390 kcal
Protein Pancakes with Berries
Fluffy oat pancakes with cottage cheese and fresh berries — a sugar-free sweet breakfast.
28P
9F
48C
Lunch
560 kcal
Salmon & Quinoa Bowl
Baked salmon, quinoa, avocado and crunchy vegetables — a source of omega-3 and complete protein.
36P
24F
48C
Lunch
520 kcal
Tuna Poke Bowl
A Hawaiian bowl: rice, marinated tuna, avocado, edamame and ponzu sauce.
34P
18F
54C
Lunch
530 kcal
Egg Bibimbap
Korean rice with vegetables, a fried egg and gochujang — vibrant, filling and balanced.
22P
16F
72C
Dinner
470 kcal
Baked Salmon with Asparagus
Juicy salmon with lemon and herbs on a bed of green vegetables — dinner in 25 minutes.
38P
32F
8C
Dinner
380 kcal
Turkey Meatballs in Tomato Sauce
Tender baked meatballs with herbs — a protein-rich family dinner.
36P
18F
16C
Salads
390 kcal
Light Chicken Caesar Salad
Crisp romaine, grilled chicken and a yoghurt dressing instead of mayo.
38P
18F
16C