Hello,

I’m glad you’re taking care of yourself and choosing my healthy eating plan. In this plan, I aim to introduce not only delicious recipes but also offer theoretical knowledge about nutrients, how to choose the right products in the store, and what to focus on in modern nutrition. You won’t find calories, grams, or rigid measurements here.

I believe a balanced and healthy diet is based on nutrition, variety, and color—not calorie counting. Calorie tracking can be misleading; for example, an avocado may have more calories than a processed low-calorie snack, but it provides healthy fats, fiber, and essential vitamins without added sugars or sweeteners. That makes it far more nourishing than a “skinny” bar packed with artificial ingredients.

A bit about me: I am a graduate in Homeopathy and Nutritional Science from London. For the past 12 years, I have been consulting clients on various health issues, delivering lectures, and conducting seminars and training sessions.

My goal is to help people find balance in their diets, teach them how to cook nutritious meals, and view nutrition through the lens of overall health. I always emphasize that eating well is key to feeling energetic and preventing chronic disease. I hope this nutrition plan becomes your first step towards a healthier tomorrow.

With love, Deimante xx

Nutritional Value of Products

FISH Fish is highly nutritious, providing essential micronutrients like phosphorus, calcium, iodine, zinc, and vitamin B2. It also offers quality protein and omega-3 fatty acids. I recommend eating fish at least twice a week. Avoid farmed fish like salmon, tilapia, or carp due to potential overexposure to omega-6 fats and artificial feed. Instead, opt for wild fish such as wild salmon, cod, perch, sturgeon, halibut, herring, mackerel, or trout.

MEAT AND OFFAL Meat and offal are rich in amino acids, coenzyme Q10, protein, and vitamin B12. The right amount depends on individual factors like activity level and digestion. Limit red meat to once or twice a week, and choose poultry or rabbit more often. Liver is nutritious and recommended (except during pregnancy). When possible, choose meat from local farmers raised without hormones or antibiotics.

EGGS Eggs were once feared for cholesterol, but current research shows sugar and processed carbs are the real concern. Choose free-range eggs and enjoy 6-12 per week. Eggs are great for breakfast and help reduce sugar cravings throughout the day.

FATS Healthy fats are essential for hormone production, satiety, and overall health. Include olive oil, fatty fish, ghee (clarified butter), avocados, and flaxseed oil regularly. Avoid refined oils (sunflower, rapeseed) and hydrogenated fats. Fry with olive oil, ghee, or coconut oil, and steer clear of products with palm or canola oil. Always choose full-fat dairy products and avoid “low-fat” or “mixed fat” labels, which often contain additives.

NUTS AND SEEDS Nutrient-dense and packed with protein, fiber, and healthy fats. Include almonds, walnuts, cashews, hazelnuts, pistachios, chia, flax, sesame, hemp, sunflower, and pumpkin seeds. Store flaxseed and chia in the fridge to prevent rancidity.

GRAINS Choose minimally processed grains: oats, buckwheat, pearl barley, quinoa, millet, and brown rice. Whole grain bread and pasta are acceptable. Gluten-free grains include millet, buckwheat, and amaranth.

DAIRY PRODUCTS Choose based on individual tolerance. Prefer fermented/matured options like Greek yogurt, kefir, buttermilk, feta, blue cheese, mozzarella, and hard cheeses. These are rich in beneficial bacteria for gut health. If dairy is not well-tolerated, opt for plant-based alternatives.

List of Recommended Products

MEAT: Beef, pork, chicken, offal
EGGS: Chicken, quail
FISH: All except farmed salmon, tilapia, and carp
NUTS & SEEDS: All (except peanuts), include tahini (sesame seed butter)
VEGETABLES/FRUITS/ BERRIES: All fresh or frozen; especially keep vegetable mixes in the freezer like peas, green beans, broccoli, cauliflower, edamame
GRAINS: Buckwheat, quinoa, pearl barley, millet, oats, legumes, organic rice
DAIRY: Greek yogurt, kefir, buttermilk, feta, blue cheese, mozzarella, hard cheeses
SPICES: Parsley, dill, coriander, basil, oregano, rosemary, cinnamon, turmeric, ginger, horseradish, mustard
SWEETENERS & SALT: Use dates, bananas, honey (uncooked), muscovado sugar, xylitol, stevia; choose sea or Himalayan salt

Tips for Choosing Healthy Products in the Store

• Choose bread without added sugar
• Buy full-fat, natural butter and dairy (no blends)
• Choose unflavored yogurt and kefir
• Avoid marinated meats and fish with preservatives
• Check vegan labels for added sugars or unhealthy fats
• Prefer desserts made with stevia and real butter over palm oil
• Choose minimally processed meats like fillet or natural ham
• Avoid additives like carrageenan, glucose-fructose syrup, aspartame, and MSG
• Be cautious with spice mixes that may include added sugar or preservatives

Main Nutrients Your Body Needs

FIBER
Supports digestion, regulates appetite and blood sugar, reduces cholesterol, and removes toxins.

• Soluble Fiber: oats, barley, peas, lentils, beans, seeds, nuts, avocados
• Insoluble Fiber: bran, vegetable and fruit skins, legumes, whole grains
• Resistant Starch: green bananas, cooled rice/potatoes, legumes, oats