Nutrition & Diet Plans 2026 – Complete Evidence-Based Guide for Healthy Living
Your definitive resource for science-backed meal plans, weight loss strategies, balanced nutrition, and sustainable healthy living — covering every diet approach backed by real research.
Updated: February 2026 • 35 min read • Medically reviewed content
Medical Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet, especially if you have existing health conditions, are pregnant, or take medications.
🚀 Start Here — New to Healthy Eating?
If you are just beginning your nutrition journey, here is the fastest path to real results:
- Read the Balanced Diet section to understand the foundations.
- Jump to the Beginner’s Diet Plan for a practical, step-by-step starting framework.
- Use the 7-Day Sample Meal Plan as your first week’s template.
- Explore the Weekly Meal Planning Framework to build a sustainable system.
For a deep, guided walkthrough designed for complete beginners, see our full step-by-step beginner’s diet guide.
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1. Executive Overview – Modern Nutrition in 2026
The nutrition landscape in 2026 represents a decisive shift from fad-driven dieting toward evidence-based, sustainable eating patterns. The release of the 2025–2030 Dietary Guidelines for Americans marked a watershed moment, with the official tagline “eat real food” and, for the first time, an explicit recommendation to limit highly processed foods and ultra-processed snacks.
Global health authorities continue to confirm the fundamentals: a healthy diet is built on vegetables, fruits, whole grains, lean protein, and healthy fats while limiting added sugars, sodium, saturated fat, and industrial trans fats. The World Health Organization (WHO) recommends consuming at least 400 grams of vegetables and fruits daily, reducing free sugars to less than 10% of total energy intake, and limiting sodium to under 2 grams per day.
Key 2026 Insight: The new U.S. dietary guidelines recommend adults consume 1.2–1.6 g of protein per kilogram of body weight daily — 50–100% more than previous minimums — while nutrition scientists emphasise that fibre, the most consistently under-consumed nutrient, deserves equal attention (Source: Harvard T.H. Chan School of Public Health).
Five Defining Nutrition Trends for 2026
🌾 Fibre Takes Centre Stage
Social media trends like #FibreMaxxing have made fibre mainstream. Expect new products fortified with prebiotics to flood shelves. Adequate fibre intake supports gut health, satiety, and cardiovascular protection.
🧬 Personalised Nutrition Goes Mainstream
The convergence of AI, genomics, and wearables is making personalised nutrition accessible. Real-time glucose monitoring, microbiome analysis, and lifestyle data now power individualised diet recommendations.
🥩 Protein Demand Stays Strong
High-protein products continue to proliferate, driven by GLP-1 medication users seeking muscle-sparing nutrition and broader consumer awareness of protein’s role in satiety and body composition.
🚫 Ultra-Processed Foods Under Scrutiny
Government bodies worldwide are tightening regulations around HFSS (high fat, salt, sugar) foods, particularly marketing to children. The move away from UPFs toward whole-food alternatives is accelerating.
This guide is built for anyone — whether you live in Mumbai, London, New York, Toronto, or Sydney — who wants a science-backed, globally relevant, and practical approach to nutrition and diet planning in 2026.
2. What Is a Balanced Diet?
A balanced diet provides your body with the right proportions of macronutrients (protein, carbohydrates, fats) and micronutrients (vitamins, minerals) to sustain energy, support immune function, maintain a healthy weight, and prevent chronic disease. According to the WHO, a healthy diet protects against all forms of malnutrition and reduces the risk of non-communicable diseases including cardiovascular disease, diabetes, and cancer.
Evidence-Based Definition: A balanced diet is largely plant-based, balances energy intake with expenditure, obtains the majority of energy from whole grains and legumes, limits total fats to under 30% of calories, and keeps free sugars below 10% of daily energy.
The Balanced Plate Model
The simplest way to visualize a balanced meal:
- ½ plate: Non-starchy vegetables and fruits (leafy greens, peppers, tomatoes, berries, citrus)
- ¼ plate: Lean protein (chicken, fish, beans, lentils, tofu, eggs)
- ¼ plate: Whole grains or starchy vegetables (brown rice, quinoa, oats, sweet potato)
- A drizzle: Healthy fats (olive oil, nuts, seeds, avocado)
- A glass: Water, unsweetened tea, or low-fat milk
Core Principles of a Balanced Diet
- Variety: Eat a wide range of foods across all food groups to ensure micronutrient coverage
- Moderation: No food needs to be entirely eliminated; control portions of energy-dense items
- Nutrient density: Prioritise foods that deliver maximum nutrition per calorie
- Minimise ultra-processed foods: Replace packaged snacks with whole-food alternatives
- Consistency: Sustainable daily habits beat short-term restriction
Practical Tip: The British Nutrition Foundation and most global dietary guidelines agree — make nutrient-dense foods the cornerstone of every meal. This ensures both health and wellbeing are supported alongside any weight management goals.
3. Macronutrients Explained
Macronutrients are the three essential nutrients your body requires in large quantities: protein, carbohydrates, and fats. Each serves distinct physiological functions, and the ratio in which you consume them affects everything from energy levels to body composition and long-term health outcomes.
Protein
Protein is the building block of muscle, organs, enzymes, and hormones. The 2025–2030 Dietary Guidelines suggest adults consume 1.2–1.6 g of protein per kilogram of body weight daily. A 2024 meta-analysis of 47 studies (n=3,218) found that higher protein intake significantly prevents muscle mass decline during weight loss (Source: PubMed).
Protein intake exceeding 1.3 g/kg/day is associated with muscle mass preservation, while intake below 1.0 g/kg/day correlates with higher risk of muscle loss during calorie restriction. A 2025 controlled trial demonstrated that consuming 1.6 g/kg/day for 12 weeks produced a significant +1.8 kg lean mass gain and an 8.5% reduction in visceral fat compared to standard intake.
Best Protein Sources: Chicken breast, eggs, Greek yoghurt, salmon, lentils, chickpeas, tofu, cottage cheese, whey protein, and lean beef. Distribute protein evenly across meals (25–40 g per meal) for optimal muscle protein synthesis.
Carbohydrates
Carbohydrates are your body’s primary energy source, particularly for the brain and during physical activity. The key distinction is between complex carbohydrates (whole grains, legumes, vegetables) and simple/refined carbohydrates (white bread, sugar, pastries).
The 2025–2030 Dietary Guidelines emphasise choosing whole, fibre-rich grains while significantly reducing refined carbohydrates. The WHO recommends obtaining the majority of daily energy from carbohydrates, mainly through legumes and whole-grain cereals. Aim for 45–65% of total calories from carbohydrates, with emphasis on low-glycaemic-index options.
Fats
Dietary fats are essential for hormone production, brain function, cell membrane integrity, and absorption of fat-soluble vitamins (A, D, E, K). Not all fats are equal:
- Unsaturated fats (beneficial): Olive oil, avocados, nuts, seeds, fatty fish — reduce inflammation and support heart health
- Saturated fats (limit): Butter, red meat, full-fat dairy — keep below 10% of daily calories as per WHO and AHA guidelines
- Trans fats (eliminate): Found in many fried and processed foods — the WHO calls for complete elimination of industrial trans fats
Macronutrient Breakdown Table
| Macronutrient | Calories/gram | Recommended Range | Primary Function | Top Sources |
|---|---|---|---|---|
| Protein | 4 kcal | 1.2–1.6 g/kg/day | Muscle repair, enzymes, hormones | Chicken, fish, eggs, legumes, dairy |
| Carbohydrates | 4 kcal | 45–65% of calories | Primary energy source, brain fuel | Whole grains, fruits, vegetables, legumes |
| Fats | 9 kcal | 20–35% of calories | Hormones, brain, vitamin absorption | Olive oil, nuts, avocado, fatty fish |
| Fibre* | ~2 kcal | 25–38 g/day | Gut health, satiety, blood sugar control | Beans, oats, vegetables, fruits, seeds |
*Fibre is a type of carbohydrate but listed separately due to its unique health importance in 2026 dietary guidelines.
Example macro split for a moderate weight-loss-focused diet. Adjust based on individual needs and activity level.
4. Micronutrients & Essential Vitamins
While macronutrients provide energy, micronutrients — vitamins and minerals required in smaller amounts — are essential for immune function, bone health, blood formation, and hundreds of metabolic processes. Deficiencies in key micronutrients affect an estimated 2 billion people globally, according to the WHO.
Critical Micronutrients for 2026
| Nutrient | Key Function | Daily Need (Adults) | Best Food Sources | Deficiency Risk |
|---|---|---|---|---|
| Vitamin D | Bone health, immunity | 600–800 IU | Sunlight, fatty fish, fortified milk | High (especially in northern latitudes, India) |
| Vitamin B12 | Nerve function, red blood cells | 2.4 mcg | Meat, fish, dairy, fortified cereals | High in vegans/vegetarians |
| Iron | Oxygen transport | 8–18 mg | Red meat, spinach, lentils, fortified grains | Common in women, vegetarians |
| Calcium | Bone density, muscle function | 1,000–1,200 mg | Dairy, leafy greens, tofu, fortified drinks | Moderate (dairy-free diets) |
| Folate (B9) | Cell growth, pregnancy health | 400 mcg | Leafy greens, legumes, citrus | Critical during pregnancy |
| Omega-3 (EPA/DHA) | Heart, brain, anti-inflammatory | 250–500 mg | Fatty fish, walnuts, flaxseeds, algae oil | Common in non-fish eaters |
| Zinc | Immunity, wound healing | 8–11 mg | Meat, shellfish, seeds, chickpeas | Moderate |
| Iodine | Thyroid function, metabolism | 150 mcg | Iodised salt, seafood, dairy | Common in regions without iodised salt |
| Magnesium | Muscle, nerve, blood sugar | 310–420 mg | Nuts, seeds, whole grains, dark chocolate | Widespread subclinical deficiency |
Evidence-Based Principle: A varied diet rich in colourful vegetables, fruits, whole grains, lean proteins, and healthy fats covers the vast majority of micronutrient needs without supplementation. As the NHS advises, most people can meet their vitamin and mineral requirements through food alone.
Green leafy vegetables provide folate, vitamin C, and vitamin A. Dairy supplies calcium, iodine, and B12. Wholegrains deliver fibre, B vitamins, and iron. Lean proteins provide selenium, zinc, and iodine. This diverse intake is the foundation of nutrient adequacy.
5. Calorie Balance & Metabolism Science
At its core, weight management comes down to energy balance: the relationship between calories consumed and calories expended. When you eat fewer calories than you burn, your body taps into stored energy (primarily fat), resulting in weight loss. This is known as a calorie deficit.
Understanding Your Calorie Needs
| Category | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Women (19–30) | 1,800–2,000 kcal | 2,000–2,200 kcal | 2,400 kcal |
| Women (31–50) | 1,800 kcal | 2,000 kcal | 2,200 kcal |
| Women (51+) | 1,600 kcal | 1,800 kcal | 2,000–2,200 kcal |
| Men (19–30) | 2,400 kcal | 2,600–2,800 kcal | 3,000 kcal |
| Men (31–50) | 2,200 kcal | 2,400–2,600 kcal | 2,800–3,000 kcal |
| Men (51+) | 2,000 kcal | 2,200–2,400 kcal | 2,400–2,800 kcal |
Approximate calorie needs based on Dietary Guidelines for Americans 2025–2030. Individual requirements vary.
The Calorie Deficit Explained
A moderate calorie deficit of approximately 500 calories per day is widely recommended as a safe, sustainable approach to weight loss by the National Institutes of Health (NIH). However, the commonly cited “3,500 calorie rule” — that cutting 3,500 calories leads to exactly one pound of fat loss — has been disproven. Research shows individual responses vary significantly based on sex, age, starting weight, and metabolic rate.
Important: As you lose weight, your body requires fewer calories, causing weight loss to naturally plateau. This is a normal metabolic adaptation, not failure. Adjusting intake periodically and incorporating physical activity helps sustain progress long-term (Source: NIH/PubMed).
Calorie Deficit Example
| Metric | Example (Moderately Active Woman, 30) |
|---|---|
| Estimated TDEE (Total Daily Energy Expenditure) | 2,100 kcal |
| Target Calorie Deficit | −500 kcal/day |
| Daily Calorie Target for Weight Loss | 1,600 kcal |
| Estimated Weekly Fat Loss | ~0.45 kg (1 lb) |
| Monthly Expected Loss | ~1.8–2.0 kg (4–4.5 lbs) |
BMI Reference Chart
| BMI Range | Category | Health Risk Level |
|---|---|---|
| Below 18.5 | Underweight | Increased risk of nutritional deficiency |
| 18.5 – 24.9 | Normal weight | Lowest overall risk |
| 25.0 – 29.9 | Overweight | Moderately increased risk |
| 30.0 – 34.9 | Obesity Class I | High risk |
| 35.0 – 39.9 | Obesity Class II | Very high risk |
| 40.0+ | Obesity Class III | Extremely high risk |
BMI is a screening tool, not a diagnostic measure. It does not account for muscle mass, bone density, or fat distribution. Consult a healthcare provider for comprehensive assessment.
📥 Download Your Free Meal Plan Checklist
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Get the Free Checklist →6. Diet Plan for Beginners
Starting a new diet does not require a complete overhaul of your eating habits overnight. The most successful beginner strategies focus on small, incremental changes that compound over weeks and months into transformative results. Research consistently shows that gradual modifications are more sustainable than drastic restrictions.
The 5-Step Beginner Framework
Beginner Tip: Do not try to overhaul your entire diet in week one. Studies show that people who make 1–2 changes per week maintain new habits at nearly double the rate of those who make sweeping changes. For a complete walkthrough with daily schedules, meal ideas, and troubleshooting, read our dedicated beginner’s diet plan guide for 2026.
Common Beginner Mistakes to Avoid
- Cutting too many calories too fast — leads to fatigue, muscle loss, and rebound weight gain
- Eliminating entire food groups — creates nutrient gaps and is difficult to sustain
- Relying on willpower alone — design your environment (stock healthy foods, remove temptations)
- Skipping meals to “save calories” — causes overeating later and disrupts blood sugar
- Comparing your progress to others — genetics, starting point, and lifestyle all vary
7. Weight Loss Without Gym Strategy
You do not need a gym membership to lose weight effectively. The primary driver of fat loss is a calorie deficit through dietary management, not exercise. While physical activity enhances health and accelerates results, research confirms that what you eat matters far more than how much you exercise when it comes to the number on the scale.
Non-Exercise Activity Thermogenesis (NEAT)
NEAT refers to the calories you burn through everyday activities that are not structured exercise — walking, cooking, fidgeting, cleaning, gardening, and taking stairs. For many people, NEAT accounts for a significant portion of daily energy expenditure and can be deliberately increased.
Practical Weight Loss Strategies Without a Gym
- Walk 7,000–10,000 steps daily — a brisk 30-minute walk burns approximately 150–200 calories
- Home bodyweight exercises — squats, push-ups, planks, and lunges require no equipment and build lean muscle
- Resistance bands — inexpensive, portable, and effective for strength training at home
- Active commuting — walking or cycling instead of driving, even partially
- Household activities — vigorous cleaning, gardening, and stair climbing all count
- Standing desk or movement breaks — reduce prolonged sitting, aim for 5 minutes of movement every hour
A 2026 study published in Frontiers in Endocrinology found that resistance training during calorie restriction was the only exercise modality associated with an increase in fat-free mass (+0.8 kg in men), while aerobic exercise and no exercise groups lost muscle. Even simple home-based resistance exercises can provide this protective benefit.
The Bottom Line: Weight loss is 80% diet, 20% activity. Focus on creating a moderate calorie deficit through food choices first, then add daily movement to enhance results, protect muscle mass, and improve overall health. For a complete no-gym fat loss strategy with home workout routines, visit our guide on how to lose weight without a gym in 2026.
8. Mediterranean Diet Benefits & 28-Day Plan Overview
The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns in the world by researchers and medical institutions. Built on the traditional eating habits of countries bordering the Mediterranean Sea, it emphasises whole, minimally processed foods, healthy fats, and moderate enjoyment of meals.
Harvard Research Confirms: “There is no doubt whatsoever that the Mediterranean diet is able to bring down the rates of heart disease and diabetes. PREDIMED showed a 30% reduction in cardiovascular disease. We also saw reductions in breast cancer, positive beneficial changes in cognitive function, and premature death is reduced.” — Prof. Miguel Ángel Martínez González, Harvard T.H. Chan School of Public Health (Source: Harvard Gazette).
Core Components of the Mediterranean Diet
- Daily foundations: Vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil (primary fat source)
- Several times per week: Fish and seafood, poultry, eggs, yoghurt, cheese
- Moderate: Red wine (optional, 1 glass with meals)
- Rarely: Red meat, processed meats, refined grains, added sugars, butter
Mediterranean Diet vs. Standard Western Diet
| Feature | Mediterranean Diet | Standard Western Diet |
|---|---|---|
| Primary fat source | Extra virgin olive oil | Butter, vegetable oils |
| Protein emphasis | Fish, legumes, poultry | Red meat, processed meats |
| Grains | Whole grains (barley, oats, whole wheat) | Refined grains (white bread, pasta) |
| Vegetable/fruit intake | High (5–9 servings/day) | Low (1–3 servings/day) |
| Ultra-processed food | Minimal | High |
| Heart disease risk | Reduced by 30% | Baseline/elevated |
| Type 2 diabetes risk | Reduced by up to 31% | Baseline/elevated |
| Anti-inflammatory effect | Strong (antioxidants, polyphenols) | Pro-inflammatory |
| Sustainability rating | High (enjoyable, not restrictive) | Low (linked to chronic disease) |
A landmark 2025 Harvard Chan School study of the PREDIMED-Plus trial (4,746 participants, 6-year follow-up) found that combining a Mediterranean diet with moderate calorie reduction and physical activity reduced the risk of developing type 2 diabetes by 31% compared to the Mediterranean diet alone without calorie restriction (Source: Harvard T.H. Chan School of Public Health).
For a complete day-by-day breakdown with recipes, shopping lists, and weekly meal prep guides, see our detailed 28-day Mediterranean diet meal plan.
9. Vegetarian & Vegan Diet Considerations
Well-planned vegetarian and vegan diets can meet all nutritional needs and offer significant health benefits. A 2025 Nature study of 21,561 individuals found that plant-based diets promote the colonisation of beneficial gut bacteria and reduce systemic inflammation through increased production of short-chain fatty acids (SCFAs) from dietary fibre fermentation.
Registered dietitians globally — including those at the NHS and the Academy of Nutrition and Dietetics — agree that appropriately planned vegetarian and vegan diets are healthful, nutritionally adequate, and may provide benefits in the prevention of certain diseases.
Key Nutrients to Monitor
🔴 Vitamin B12
Found almost exclusively in animal products. Vegans must supplement or consume fortified foods (plant milks, nutritional yeast, fortified cereals). Deficiency causes anaemia and nerve damage.
🟠 Iron
Plant-based (non-haem) iron is less bioavailable. Pair iron-rich foods (lentils, spinach, beans) with vitamin C (citrus, peppers) to enhance absorption by up to 6 times.
🟡 Omega-3 Fatty Acids
ALA from flaxseeds and walnuts converts poorly to EPA/DHA. Consider algae-based omega-3 supplements for adequate brain and heart-protective EPA/DHA.
⚪ Calcium & Vitamin D
Without dairy, rely on fortified plant milks, tofu (calcium-set), leafy greens, and sunlight exposure or supplementation for vitamin D.
High-Protein Vegetarian Food Sources
- Legumes: Lentils (18 g per cup), chickpeas (15 g), black beans (15 g)
- Soy: Tofu (20 g per cup), tempeh (31 g), edamame (17 g)
- Dairy/Eggs: Greek yoghurt (17 g), cottage cheese (14 g), eggs (6 g each)
- Grains: Quinoa (8 g per cup), oats (6 g per cup)
- Nuts & Seeds: Almonds (6 g per 28 g), hemp seeds (10 g per 3 tbsp), pumpkin seeds (7 g per 28 g)
2026 Trend: Nutrition experts predict a shift away from ultra-processed meat alternatives toward more natural plant proteins like beans, chickpeas, lentils, nuts, and seeds. As registered dietitian Juliette Kellow notes: “We’ll see a shift from buying plant-based burgers that mimic meat towards getting protein from more natural ingredients.”
10. High-Protein & Fat Loss Plans
High-protein diets are among the most evidence-backed approaches for fat loss while preserving lean muscle mass. Protein increases satiety (feeling full), has the highest thermic effect of any macronutrient (your body burns 20–30% of protein calories during digestion), and directly supports muscle protein synthesis.
Evidence for High-Protein Fat Loss
A comprehensive meta-analysis of 47 randomised controlled trials (2024) demonstrated that enhanced protein intake significantly prevented muscle mass decline during weight loss in overweight and obese adults. The threshold for muscle-preserving benefits was 1.3 g of protein per kilogram of body weight per day.
A separate 12-week controlled trial (2025) of 80 adults comparing high-protein (1.6 g/kg/day) versus standard protein (0.8 g/kg/day) diets found:
- +1.8 kg lean mass gain vs. +0.5 kg in control group
- −8.5% visceral fat reduction vs. −3.1% in control group
- −5.2% subcutaneous abdominal fat vs. −2.0% in control group
- No adverse events reported
Sample High-Protein Daily Plan (~1,800 kcal, 150 g protein)
🌅 Breakfast (40 g protein)
3-egg omelette with spinach, tomatoes, and feta cheese + 1 slice whole-grain toast + 200 ml skimmed milk
🌤️ Mid-Morning Snack (15 g protein)
200 g Greek yoghurt with 10 almonds and a handful of blueberries
☀️ Lunch (40 g protein)
Grilled chicken breast (150 g) with quinoa (½ cup) + roasted vegetables (broccoli, bell peppers, zucchini) + drizzle of olive oil
🌆 Afternoon Snack (15 g protein)
1 scoop whey protein in 250 ml water + 1 medium banana
🌙 Dinner (40 g protein)
Pan-seared salmon fillet (150 g) with brown rice (½ cup) + steamed asparagus + mixed green salad with lemon-tahini dressing
11. Weekly Meal Planning Framework
Meal planning is the single most effective strategy for maintaining a healthy diet consistently. It eliminates daily decision fatigue, reduces food waste, saves money, and ensures balanced nutrition across the week. Here is a proven framework you can adopt immediately.
The 5-Phase Weekly Meal Prep System
Meal Prep Checklist
- Calculate weekly calorie and protein targets
- Select 3–4 dinner recipes with overlapping ingredients
- Plan lunches using dinner leftovers or batch-prepped components
- Choose 2 simple, repeatable breakfast options
- Prep snacks in single-serving containers
- Write a categorised grocery list
- Shop once per week
- Batch cook proteins, grains, and sauces on Sunday
- Wash and chop all vegetables
- Store prepped items in clear, labelled containers
12. 7-Day Sample Meal Plan (~1,800 kcal/day)
This sample meal plan is designed for a moderately active adult seeking balanced nutrition with a slight calorie deficit for gradual weight management. Adjust portion sizes based on your individual calorie needs.
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Overnight oats with chia seeds, banana, and almond butter | Grilled chicken salad with quinoa, mixed greens, cucumber, tomatoes, olive oil dressing | Baked salmon with roasted sweet potato and steamed broccoli | Greek yoghurt + handful of walnuts |
| Tuesday | Scrambled eggs (2) on whole-grain toast with avocado and cherry tomatoes | Lentil soup with whole-wheat bread and a side salad | Stir-fried tofu with brown rice, bell peppers, snap peas, and soy-ginger sauce | Apple slices with peanut butter |
| Wednesday | Smoothie: spinach, frozen berries, banana, protein powder, almond milk | Turkey and avocado whole-wheat wrap with carrot sticks and hummus | Mediterranean chicken with roasted vegetables, olives, feta, and couscous | Cottage cheese with pineapple |
| Thursday | Greek yoghurt parfait with granola, mixed berries, and honey drizzle | Chickpea and vegetable curry with brown rice | Grilled fish tacos with cabbage slaw, lime, and whole-corn tortillas | Mixed nuts + dried apricots |
| Friday | Whole-grain pancakes with fresh fruit and a tablespoon of maple syrup | Quinoa bowl with black beans, corn, avocado, salsa, and lime | Lean beef stir-fry with broccoli, mushrooms, and rice noodles | Boiled egg + cherry tomatoes |
| Saturday | Vegetable omelette (spinach, mushroom, pepper) with whole-grain toast | Grilled paneer/halloumi salad with mixed greens, pomegranate, and tahini dressing | Baked chicken breast with roasted root vegetables and green beans | Protein smoothie with banana |
| Sunday | Avocado toast on sourdough with poached eggs and seeds | Minestrone soup with a whole-grain roll and side of fruit | Herb-crusted salmon with asparagus and wild rice | Dark chocolate (2 squares) + almonds |
Customisation Tips: For vegetarian adaptation, replace chicken/fish with tofu, tempeh, paneer, or legumes. For higher calorie needs, increase grain portions and add a fourth snack. For lower calories, reduce grain portions and use lighter dressings.
🗓️ Download Printable Weekly Planner
Get our beautifully designed, printable weekly meal planner — includes space for meals, snacks, grocery lists, water tracking, and macro targets.
Download Free Planner →13. 28-Day Diet Strategy Overview
A 28-day (4-week) structured approach provides enough time to establish new habits, see measurable results, and build the momentum needed for long-term change. Here is a phased framework:
Week-by-Week Progression
📅 Week 1: Foundation (Clean Slate)
- Remove sugary beverages, replace with water, herbal tea, or black coffee
- Eat a vegetable with every meal
- Walk 20 minutes daily
- Track meals in a food journal or app
- Sleep 7–8 hours per night
📅 Week 2: Optimisation
- Begin meal prepping on Sundays
- Increase protein at every meal (aim for 25–30 g per meal)
- Replace refined grains with whole grains
- Increase walking to 30 minutes daily
- Introduce one new vegetable or whole food you have not tried
📅 Week 3: Acceleration
- Add 2–3 sessions of bodyweight strength exercises per week
- Fine-tune portion sizes based on progress
- Increase fibre to 25+ grams per day
- Practice mindful eating — eat slowly, without screens
- Experiment with a new healthy recipe
📅 Week 4: Consolidation
- Review your 28-day journal — identify wins and challenges
- Set 3-month goals based on what you have learned
- Build a rotating 2-week meal plan for ongoing use
- Celebrate non-scale victories (energy, sleep, mood, clothing fit)
- Plan your next 30 days using the 90-Day Reset framework
14. Common Diet Myths Debunked
Misinformation about nutrition is pervasive online. Here are the most common diet myths, corrected with evidence-based facts:
❌ Myth: “Carbs make you fat.”
✅ Fact: Excess calories cause weight gain, not carbohydrates specifically. Whole-grain carbohydrates provide essential energy, fibre, and B vitamins. The WHO recommends obtaining the majority of daily energy from carbohydrates, primarily from whole grains and legumes.
❌ Myth: “Cutting 3,500 calories equals exactly one pound of fat loss.”
✅ Fact: This rule has been disproven. Research from the American Institute for Cancer Research shows that individual responses to calorie reduction vary significantly based on sex, age, and metabolic adaptation. Weight loss slows as you lose weight because your body requires fewer calories.
❌ Myth: “You must eat every 2–3 hours to keep your metabolism running.”
✅ Fact: Meal frequency does not significantly affect metabolic rate. What matters is total daily calorie and nutrient intake, not how many meals you divide it into. Some people thrive on 3 meals, others prefer 5–6 smaller meals. Choose what fits your lifestyle.
❌ Myth: “All fats are bad for you.”
✅ Fact: Unsaturated fats (from olive oil, nuts, avocados, fatty fish) are essential for health. The Mediterranean diet — one of the healthiest patterns — uses olive oil as its primary fat source. Only industrial trans fats should be eliminated entirely.
❌ Myth: “Detox diets and juice cleanses remove toxins from your body.”
✅ Fact: Your liver and kidneys are remarkably efficient detoxification organs. There is no credible scientific evidence that commercial detox diets or juice cleanses remove toxins any better than normal organ function. These products are often low in protein and fibre.
❌ Myth: “Supplements can replace a healthy diet.”
✅ Fact: Supplements are intended to fill specific gaps, not replace whole foods. Whole foods contain complex combinations of nutrients, fibre, and phytochemicals that cannot be replicated in a pill. The NIH and NHS both emphasise food-first approaches.
15. Emotional Eating & Behavioural Nutrition
Emotional eating — consuming food in response to feelings rather than physical hunger — is one of the most common barriers to sustainable dietary change. Stress, boredom, loneliness, and anxiety can all trigger overeating, particularly of high-sugar, high-fat comfort foods.
Recognising Emotional vs. Physical Hunger
| Physical Hunger | Emotional Hunger |
|---|---|
| Develops gradually | Strikes suddenly |
| Any food satisfies | Cravings for specific comfort foods |
| Stops when full | May continue eating past fullness |
| No guilt afterward | Often followed by guilt or shame |
| Located in the stomach | Starts in the mind |
Evidence-Based Strategies to Manage Emotional Eating
- Keep a food and mood journal — track what you eat, when, and how you feel before and after
- Practice mindful eating — eat slowly, savour each bite, put down utensils between bites, eat without screens
- Identify trigger patterns — stress at work? Loneliness in the evening? Boredom on weekends?
- Build a “coping toolkit” — replace eating with a 10-minute walk, deep breathing, calling a friend, journalling, or stretching
- Do not restrict excessively — overly restrictive diets increase binge risk; allow planned treats within your calorie budget
- Seek professional support — cognitive behavioural therapy (CBT) has strong evidence for treating disordered eating patterns
16. Gut Health & Microbiome
The gut microbiome — a complex community of trillions of microorganisms living in your digestive tract — has emerged as one of the most important factors in overall health. Research published in the Journal of Clinical Investigation (2025) confirms that diet is the primary modifiable factor shaping gut microbiome composition and function.
Gut bacteria produce short-chain fatty acids (SCFAs) from dietary fibre, which are crucial for energy metabolism, intestinal barrier integrity, and immune modulation. The gut-brain axis — the bidirectional communication between gut bacteria and the brain — influences mood, cognition, and even food cravings via neurotransmitters like serotonin and GABA.
Key Research Finding: A 2025 Nature study of 21,561 individuals found that plant-based diets promote beneficial gut bacterial colonisation and fibre fermentation, while meat-heavy diets may encourage harmful microbial shifts associated with systemic inflammation and increased TMAO production — a compound linked to cardiovascular disease (Source: Nature Microbiology).
Foods That Support Gut Health
🌱 Prebiotics (Feed Good Bacteria)
- Garlic, onions, leeks
- Asparagus, artichokes
- Bananas (slightly green)
- Oats, barley
- Beans, lentils, chickpeas
- Flaxseeds, chia seeds
🥛 Probiotics (Add Good Bacteria)
- Natural yoghurt (live cultures)
- Kefir
- Sauerkraut (unpasteurised)
- Kimchi
- Miso, tempeh
- Kombucha
Foods That Harm Gut Health
- Ultra-processed foods (crisps, packaged snacks, sugary cereals)
- Excessive added sugar and artificial sweeteners
- Excessive alcohol
- Highly processed red and cured meats
- Foods with emulsifiers and artificial additives
17. Hydration Science
Adequate hydration is fundamental to virtually every bodily function — from regulating body temperature and transporting nutrients to supporting cognitive performance and joint lubrication. Despite the ubiquity of the “8 glasses a day” rule, modern hydration science is more nuanced.
How Much Water Do You Actually Need?
The Mayo Clinic and the National Academy of Medicine provide the following general guidelines:
| Group | Daily Adequate Intake (All Fluids) | Notes |
|---|---|---|
| Men (19+) | ~13 cups (3.7 litres) | From all beverages and food |
| Women (19+) | ~9 cups (2.7 litres) | From all beverages and food |
| Pregnant women | ~10 cups (2.3 litres) | Increased fluid needs |
| Breastfeeding women | ~13 cups (3.1 litres) | Significantly increased needs |
| Children (9–13) | 7–8 cups (1.7–1.9 litres) | Varies by activity and climate |
The NHS recommends 6–8 cups or glasses of fluid per day, noting that water, lower-fat milk, and unsweetened drinks including tea and coffee all count toward your daily intake.
Practical Hydration Check: The simplest way to monitor hydration is urine colour. Pale, straw-coloured urine generally indicates adequate hydration. Dark yellow or amber urine suggests you need more fluids. Most healthy adults can reliably use thirst as a guide.
Factors That Increase Hydration Needs
- Physical activity and exercise
- Hot or humid climates
- High-protein or high-sodium diets
- Illness (fever, vomiting, diarrhoea)
- Pregnancy and breastfeeding
- High altitude
18. Supplements – What Is Evidence-Based?
The supplement industry is vast, but only a handful of supplements have robust clinical evidence supporting their use. The fundamental principle: a well-balanced diet should always come first. Supplements are intended to fill specific, documented gaps — not replace whole foods.
Evidence-Supported Supplements
| Supplement | Evidence Level | Who Benefits | Recommended Dose |
|---|---|---|---|
| Vitamin D | Strong | Most adults, especially in northern latitudes, dark-skinned individuals | 600–2,000 IU/day |
| Vitamin B12 | Strong | Vegans, vegetarians, older adults (reduced absorption) | 250–1,000 mcg/day |
| Omega-3 (EPA/DHA) | Moderate-Strong | Non-fish eaters, those with cardiovascular risk | 250–500 mg/day |
| Folic Acid | Strong | Women planning pregnancy or in early pregnancy | 400–800 mcg/day |
| Iron | Moderate | Women with heavy periods, diagnosed deficiency | As prescribed by doctor |
| Creatine Monohydrate | Strong | Those engaged in resistance training | 3–5 g/day |
| Probiotics | Moderate | Those with digestive issues, after antibiotics | Strain-specific |
| Magnesium | Moderate | Those with subclinical deficiency, muscle cramps | 200–400 mg/day |
Caution: Supplements are not regulated as strictly as medications in most countries. Always choose products from reputable manufacturers with third-party testing (NSF, USP, Informed Sport). Excess intake of fat-soluble vitamins (A, D, E, K) can cause toxicity. Always consult a healthcare provider before starting any supplement regimen.
19. Special Conditions: Diabetes, PCOS & Hypertension
Important Notice: The information below is educational and does not replace personalised medical advice. If you have any of these conditions, work with a registered dietitian and your healthcare provider to create a tailored plan.
Type 2 Diabetes
Dietary management is a cornerstone of type 2 diabetes prevention and treatment. The most effective approaches focus on controlling blood sugar through food quality, not just calorie restriction:
- Low glycaemic index (GI) foods: Prioritise whole grains, legumes, non-starchy vegetables, and berries
- Mediterranean diet: Harvard’s PREDIMED-Plus study showed a 31% reduction in type 2 diabetes risk when combined with moderate calorie restriction and physical activity
- Limit refined carbohydrates: White bread, sugary drinks, pastries, and white rice cause rapid blood sugar spikes
- Increase fibre: Aim for 25–30 g/day to slow glucose absorption
- Distribute carbohydrates evenly: Spread carb intake across meals rather than consuming large amounts at once
PCOS (Polycystic Ovary Syndrome)
Dietary interventions are recommended as first-line treatment for PCOS management. A systematic review and meta-analysis found that diet was more effective than exercise and even metformin (a commonly prescribed insulin-sensitising drug) for improving metabolic and reproductive parameters in women with PCOS.
- Low-GI, high-fibre diets improve insulin sensitivity and hormonal balance across all PCOS phenotypes
- Mediterranean-style dietary patterns offer particular benefit due to anti-inflammatory properties, antioxidant content, and positive effects on gut health
- Very low-carbohydrate approaches have shown promise for improving HbA1c, body weight, and quality of life in pilot trials
- Key nutrients: Omega-3 fatty acids, vitamin D, inositol (MI and DCI in 40:1 ratio), and anti-inflammatory foods
- Weight management: Even a 5–10% reduction in body weight can significantly improve PCOS symptoms
Hypertension (High Blood Pressure)
The DASH diet (Dietary Approaches to Stop Hypertension) is the most evidence-based dietary approach for lowering blood pressure:
- Reduce sodium to under 2,300 mg/day (ideally under 1,500 mg for greater benefit)
- Increase potassium through bananas, sweet potatoes, spinach, and beans
- Emphasise fruits, vegetables, whole grains, and low-fat dairy
- Limit saturated fat, cholesterol, and alcohol
- Maintain a healthy weight — even modest weight loss (3–5 kg) can meaningfully reduce blood pressure
20. 90-Day Healthy Lifestyle Reset Plan
Ninety days is the optimal timeframe for transforming habits into permanent lifestyle changes. Research in behavioural psychology suggests that habit formation takes an average of 66 days, making a 90-day window ideal for locking in new patterns with a margin for adjustment.
Phase 1: Foundation (Days 1–30)
- Establish consistent meal times and sleep schedule
- Eliminate sugary beverages and ultra-processed snacks
- Begin daily walking (start with 15 minutes, build to 30)
- Track food intake daily (journal or app)
- Drink adequate water daily
- Follow the 28-Day Diet Strategy above
Phase 2: Acceleration (Days 31–60)
- Add 2–3 resistance training sessions per week (home or gym)
- Refine macro ratios based on 30-day progress
- Increase vegetable intake to 5+ servings daily
- Introduce meal prepping as a weekly habit
- Practice stress management (meditation, journalling, or yoga)
- Address any sleep hygiene issues
Phase 3: Mastery (Days 61–90)
- Create a rotating 2-week meal plan you can sustain indefinitely
- Set new performance-based goals (strength, endurance, flexibility)
- Experiment with advanced dietary approaches if desired (Mediterranean, intermittent fasting)
- Build a support system (accountability partner, online community, or dietitian check-in)
- Plan for maintenance — your “forever diet” should be enjoyable, not punishing
90-Day Success Metric: The goal is not perfection — it is consistency. If you follow your plan 80–90% of the time, you will see meaningful improvements in weight, energy, sleep quality, and blood markers. The remaining 10–20% allows for social meals, celebrations, and life’s unpredictability.
21. Long-Term Sustainable Nutrition Strategy
The best diet is the one you can maintain for years, not weeks. Crash diets, extreme restriction, and “quick fix” approaches have consistently high failure rates — research shows that up to 80% of dieters regain lost weight within 1–2 years. Long-term success requires a fundamentally different approach.
Principles of Sustainable Eating
- No forbidden foods. Labelling foods as “off-limits” increases cravings and binge risk. Instead, manage frequency and portions of less nutritious options.
- Build around foods you enjoy. A meal plan filled with foods you dislike will be abandoned. Find healthy foods and recipes that genuinely satisfy you.
- Cook at home most days. Home-cooked meals are typically lower in calories, sodium, and added sugar than restaurant or takeaway meals.
- Practice flexible dieting. Follow the 80/20 approach — eat nutritious, whole foods 80% of the time, and enjoy treats or dining out for the remaining 20%.
- Track trends, not daily fluctuations. Weight naturally fluctuates 1–2 kg daily due to water, sodium, and digestion. Focus on weekly averages and monthly trends.
- Invest in nutrition education. The more you understand about food and your body, the better your instinctive choices become over time.
Sustainable Diet Checklist: Ask yourself — “Can I eat this way a year from now and still enjoy my food?” If the answer is no, the approach is too restrictive. Sustainability, not speed, predicts long-term success.
🏁 Ready to Start Your Nutrition Journey?
Explore our comprehensive beginner-friendly guides, weekly meal plans, and expert strategies to transform your health — one meal at a time.
Start the Beginner’s Guide →22. Future Trends in Diet & Nutrition
The nutrition landscape is evolving faster than ever, driven by advances in technology, science, and changing consumer priorities. Here are the most impactful trends shaping the future of how we eat:
AI-Powered Personalised Nutrition
The AI in personalised nutrition market is projected to grow from $4.89 billion in 2025 to $25.38 billion by 2035 (CAGR 17.9%). Platforms like ZOE and DayTwo already analyse individual gut microbiome composition, blood sugar responses, and blood lipid profiles to generate personalised dietary recommendations. Continuous glucose monitors (CGMs), smart wearables, and AI-driven apps are making precision nutrition accessible beyond clinical settings.
AI systems can now examine personal health data — genetics, lifestyle, medical history — to develop customised meal plans, monitor nutrient intake, suggest recipes, and provide real-time feedback. Computer vision technology allows users to photograph meals for instant nutritional analysis, replacing error-prone self-reporting.
GLP-1 Medications Reshape Eating Patterns
The rapid adoption of GLP-1 receptor agonist medications (such as semaglutide and tirzepatide) is fundamentally altering consumer eating patterns. Users reduce caloric intake by 700–1,000 kcal daily and increasingly favour nutrient-dense, high-protein, high-fibre foods to limit muscle loss and support digestive health. Food manufacturers and restaurant chains are adapting with protein-enriched product lines specifically designed for this growing market.
Sustainability Meets Nutrition
Governments worldwide are advocating for plant-forward diets that serve both public health and planetary wellbeing. Regenerative agriculture, crop diversification, CRISPR-edited crops for enhanced nutritional profiles, and precision fermentation for sustainable protein production are expanding the boundaries of what sustainable nutrition looks like.
The Fibre Revolution
Fibre is emerging from protein’s shadow as the nutrition world’s next major focus. New product categories featuring added prebiotics, fortified fibre, and functional ingredients are proliferating, driven by growing awareness of the gut microbiome’s role in overall health.
23. Build a Sustainable Diet Plan — Your Next Steps
Nutrition science in 2026 is clear on the fundamentals: eat mostly whole, minimally processed foods; prioritise vegetables, fruits, whole grains, lean proteins, and healthy fats; maintain appropriate calorie balance; and choose a dietary pattern you can sustain for life. Whether that is the Mediterranean diet, a high-protein approach, a vegetarian plan, or simply a balanced plate — the principles remain the same.
Your Action Plan
Frequently Asked Questions
What is the best diet plan for beginners?
The best beginner diet focuses on whole foods, balanced macronutrients, and gradual changes. Fill half your plate with vegetables and fruits, a quarter with lean protein, and a quarter with whole grains. Avoid restrictive fad diets and aim for sustainable habits. For a complete walkthrough, see our beginner’s diet guide.
How many calories should I eat daily?
Most adults need 1,600–2,400 calories daily depending on age, sex, and activity level. For weight loss, a moderate deficit of 500 calories per day is recommended by the NIH, typically resulting in about 0.5 kg of weight loss per week. Use a TDEE calculator and consult a healthcare provider for personalised targets.
Can I lose weight without going to the gym?
Yes. Weight loss is primarily driven by a calorie deficit through dietary changes. Walking 30 minutes daily, taking stairs, home bodyweight exercises, and active hobbies all contribute to energy expenditure. Read our detailed guide on losing weight without a gym for proven at-home strategies.
What is the Mediterranean diet?
The Mediterranean diet emphasises fruits, vegetables, whole grains, legumes, nuts, olive oil, and moderate fish intake while limiting red meat and processed foods. Harvard research confirms it reduces cardiovascular disease risk by 30% and lowers the incidence of type 2 diabetes. Explore our complete 28-day Mediterranean meal plan.
How much protein do I need per day?
The 2025–2030 Dietary Guidelines suggest 1.2–1.6 grams per kilogram of body weight daily. Active individuals and those seeking weight loss benefit from higher intake to preserve muscle mass. A meta-analysis found that intake exceeding 1.3 g/kg/day significantly prevents muscle loss during calorie restriction.
Is intermittent fasting safe?
A 2026 NIH-funded study found 4:3 intermittent fasting produced 7.6% body weight loss at one year compared to 5% with daily calorie restriction. It is generally safe for healthy adults but not recommended for pregnant women, children, or those with eating disorders. Always consult your doctor before starting.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for fuel. A moderate deficit of 500 calories per day is considered safe and sustainable. Extreme deficits can slow metabolism and cause muscle loss, so a gradual approach is recommended.
How do I create a weekly meal plan?
Calculate your calorie and macro needs, plan 3 meals and 2 snacks per day using varied proteins, whole grains, vegetables, and healthy fats. Prep ingredients on weekends, batch cook staples, and use reusable containers. Rotate meals weekly for nutritional variety and to prevent monotony.
What are macronutrients?
Macronutrients are the three main nutrients needed in large amounts: protein (builds and repairs tissue), carbohydrates (primary energy source), and fats (support hormones and brain function). Each provides different calories per gram — protein and carbs provide 4 kcal/g, fats provide 9 kcal/g.
Is a vegetarian diet healthy for weight loss?
Yes, well-planned vegetarian diets effectively support weight loss. They are typically higher in fibre and lower in calories. A 2025 study of 21,561 individuals found vegetarian diets promote beneficial gut bacteria and reduce inflammation. Ensure adequate protein from legumes, tofu, dairy, eggs, and nuts.
What foods are best for gut health?
Focus on high-fibre foods — vegetables, fruits, whole grains, legumes, nuts, and seeds — to feed beneficial gut bacteria. Include fermented foods like yoghurt, kefir, kimchi, and sauerkraut for probiotics. Limit ultra-processed foods, excess sugar, and artificial sweeteners that disrupt the microbiome.
How much water should I drink per day?
The National Academy of Medicine recommends approximately 13 cups (3.7 litres) for men and 9 cups (2.7 litres) for women from all fluid sources including food. Monitor urine colour — pale yellow indicates adequate hydration. Most healthy people can rely on thirst as a guide.
Are dietary supplements necessary?
Most people eating a varied, balanced diet do not need supplements. However, vitamin D, B12 (for vegans), iron (for women), and omega-3s are commonly deficient. Pregnant women need folic acid. Always consult a healthcare provider before starting supplements, as excess intake can be harmful.
What is the best diet for diabetes?
Low-GI diets, the Mediterranean diet, and the DASH diet are evidence-based for diabetes management. Focus on fibre-rich vegetables, whole grains, lean proteins, and healthy fats. Limit refined carbohydrates, sugary drinks, and processed foods. Work with a registered dietitian for personalisation.
Can diet help manage PCOS?
Yes, dietary interventions are first-line treatment for PCOS. Low-GI diets improve insulin sensitivity and hormonal balance. The Mediterranean diet shows positive effects on inflammation and insulin resistance. A meta-analysis found diet more effective than metformin for improving PCOS metabolic and reproductive outcomes.
What is the difference between good fats and bad fats?
Unsaturated fats (olive oil, nuts, avocados, fatty fish) reduce inflammation and protect the heart. Saturated fats (butter, red meat) should be limited to under 10% of daily calories. Industrial trans fats (processed and fried foods) should be eliminated entirely, as recommended by the WHO.
How do I stop emotional eating?
Identify triggers using a food-and-mood journal. Practice mindful eating — eat slowly, without screens, and notice hunger cues. Build a coping toolkit of healthy alternatives like walking, deep breathing, or journalling. Seek professional support from a therapist specialising in eating behaviour if needed.
What are the top nutrition trends in 2026?
Key trends include fibre-focused diets for gut health, AI-powered personalised nutrition, continued high-protein demand, emphasis on reducing ultra-processed foods, precision nutrition using wearables and genomics, GLP-1 medication-adjusted diets, and sustainable plant-forward eating patterns.
Is counting calories effective for weight loss?
Calorie counting can be effective short-term for building awareness, but long-term success depends on food quality, not just quantity. The 3,500-calorie rule has been disproven — individual responses vary by sex, age, and metabolism. Focus on nutrient-dense whole foods that naturally regulate appetite.
How long does it take to see results from a diet change?
Energy and digestion improvements typically appear within 1–2 weeks. Visible weight loss appears after 2–4 weeks of consistent changes. Significant body composition changes require 8–12 weeks. Sustainable results come from long-term lifestyle changes, not short-term restrictive diets.
What is the DASH diet?
DASH (Dietary Approaches to Stop Hypertension) is a diet plan designed to lower blood pressure. It emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and added sugars. Clinical trials show it can lower systolic blood pressure by 8–14 mmHg.
Healthy Grocery List Essentials
🥬 Vegetables
- Spinach / kale / mixed greens
- Broccoli
- Bell peppers (mixed)
- Tomatoes
- Sweet potatoes
- Onions and garlic
- Carrots
- Zucchini / courgettes
- Cucumber
- Cauliflower
🍎 Fruits
- Bananas
- Berries (fresh or frozen)
- Apples
- Oranges / citrus
- Avocados
- Lemons / limes
🍗 Proteins
- Chicken breast
- Salmon / white fish
- Eggs (free-range)
- Greek yoghurt
- Lentils (dried or canned)
- Chickpeas
- Tofu / paneer
- Cottage cheese
🌾 Grains & Staples
- Brown rice
- Quinoa
- Rolled oats
- Whole-wheat bread
- Whole-wheat pasta
- Sweet potatoes
🥜 Healthy Fats & Extras
- Extra virgin olive oil
- Almonds / walnuts / mixed nuts
- Chia seeds / flaxseeds
- Natural peanut / almond butter
- Dark chocolate (70%+ cocoa)
🧊 Pantry & Fridge
- Canned beans (black, kidney, white)
- Canned tuna / sardines
- Low-sodium broth
- Herbs and spices (turmeric, cumin, oregano, cinnamon)
- Apple cider vinegar
- Hummus
