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Optimum Menu

You'll fall in love with healthy food

Check the menu of your diet for 4 weeks in advance. You can also see the nutritional value of your daily sets at the calorie level of your choice. Want more details? Ingredients and nutritional values are listed next to each meal.

vegetarian – vegetarian

fish – fish


Polish cuisine – Polish cuisine

French cuisine – French cuisine

Italian cuisine – Italian cuisine

German cuisine – German cuisine

British cuisine – British cuisine

Mexican cuisine – Mexican cuisine

Tunisian cuisine – Tunisian cuisine

Current week | Next week | In 2 weeks | In 3 weeks
 
Monday, 29 May
nutritional value of the box
Breakfast
Oat cakes with Greek yoghurt, romaine lettuce with pumpkin and sunflower seeds  vegetarian
calorie value
Mid-morning snack
Potato salad  vegetarian  German cuisine
calorie value
Lunch
Beef stroganoff, steamed vegetables, buckwheat groats 
calorie value
 
Mid-afternoon snack
Fruit tart  vegetarian  French cuisine
calorie value
Evening meal
Salmon Wellington with courgette salad with olives and walnuts  fish  British cuisine
calorie value
 
Tuesday, 30 May
nutritional value of the box
Breakfast
Yogurt with "Polish Orchard" muesli  vegetarian
calorie value
Mid-morning snack
Green cream of asparagus soup with toasted almonds  vegetarian
calorie value
Lunch
Poultry stew in Veracruz sauce, steamed vegetables, black rice
calorie value
 
Mid-afternoon snack
Crepe with peach fromage frais and dark chocolate, fruit  vegetarian
calorie value
Evening meal
Italian-style chicken with chickpeas, fresh vegetables and olives, wholemeal rusks  Italian cuisine
calorie value
 
Wednesday, 31 May
nutritional value of the box
Breakfast
Shakshouka (spicy poached eggs and tomato) with toast  vegetarian  Tunisian cuisine
calorie value
Mid-morning snack
Spring soup  vegetarian
calorie value
Lunch
Trout in dill sauce, steamed vegetables, white cabbage, cucumber and pepper salad, quinoa  fish
calorie value
 
Mid-afternoon snack
Oat crumble with fruit  vegetarian
calorie value
Evening meal
Potato latkes with icing sugar and natural yoghurt  vegetarian  Polish cuisine
calorie value
 
Thursday, 1 June
nutritional value of the box
Breakfast
Cheese drop scones with blueberries and almond flakes  vegetarian  Polish cuisine
calorie value
Mid-morning snack
Caprese frittata with mozzarella and basil  vegetarian  Italian cuisine
calorie value
Lunch
Roast turkey with apples, beets, buckwheat groats 
calorie value
 
Mid-afternoon snack
Velvet coffee pudding, fruit 
calorie value
Evening meal
Tuna salad with sweetcorn and pineapple, mixed vegetables, bread  fish
calorie value
 
Friday, 2 June
nutritional value of the box
Breakfast
Yogurt with "Inca Trail" muesli  vegetarian
calorie value
Mid-morning snack
Cold beet soup  vegetarian  Polish cuisine
calorie value
Lunch
Oyster mushroom and champignon patties, steamed vegetables, baked potato  vegetarian
calorie value
 
Mid-afternoon snack
Carrot, apple and orange vitamin smoothie  vegetarian
calorie value
Evening meal
Cheese tart with tomatoes and pumpkin seeds  vegetarian
calorie value
 
Saturday, 3 June
nutritional value of the box
Breakfast
Homemade carrot, red lentil and pumpkin seed pâté, cottage cheese with wild garlic, fitness bread, vegetables  vegetarian  Polish cuisine
calorie value
Mid-morning snack
Vegetable salad  vegetarian
calorie value
Lunch
Rigatoni di grana duro with chease and vegetable sauce  vegetarian  Italian cuisine
calorie value
 
Mid-afternoon snack
Baked apple, yogurt-and-vanilla sauce with almonds  vegetarian  Polish cuisine
calorie value
Evening meal
Turkey with plums in jelly, mixed vegetables, bread 
calorie value
 
Sunday, 4 June
nutritional value of the box
Breakfast
Yogurt with "Granny's Garden" muesli  vegetarian
calorie value
Mid-morning snack
Minestrone soup with parmesan cheese  vegetarian  Italian cuisine
calorie value
Lunch
Turkey breast in sweet and spicy sauce, two-tone carrots with courgettes and peas, white and wild rice 
calorie value
 
Mid-afternoon snack
Fit blueberry layer-cake, fruit 
calorie value
Evening meal
Hot smoked salmon with lamb’s lettuce, fresh cucumber, mozzarella and toasts  fish
calorie value
 
Current week | Next week | In 2 weeks | In 3 weeks
 

If you've chosen a meal plan without breakfast or the evening meal

Suggested breakfast

In order to complement your menu of 4 meals a day without breakfast we recommend that you compose your breakfast with the appropriate calorie value using the listed products.

Bread, 100 kcal (approx. g)
graham roll, 1/2 (40)
musli-and-fruit bread, 1 slice (30)
natural flour-free fitness bread, 1/2 slice (20)
pumpernickel-type bread, 1 slice (40)
rye crispbread, 4 slices (25)
wholemeal bread, 1 slice (40)
wholemeal rye bread, 1 slice (45)
wholemeal toast bread, 1 slice (25)
wheat roll, 1/2 (35)

Protein toppings, 80 kcal (approx. g)
camembert, 1/4 wheel (30)
cheese, 1 slice (24)
chicken egg, 1 (50)
cottage cheese "country" ["wiejski"] type, half a pack (80)
egg spread, 2 spoons (50)
lentil pate, 2 slices (70)
low-fat cottage cheese, 1 slice (80)
pork cold cut, 1 slice (35)
pork tenderloin, 2 slices (50)
poultry cold cut, 4 slices (80)
reduced fat cottage cheese, 1 slice (60)
smoked mackerel (medium-size), no skin or fish bones, 1/3 (35)
smoked mackerel and chives spread, 1 spoon (20)
smoked salmon, 2 slices (50)
spread of reduced fat cottage cheese with radish and chives, 5 spoons (120)

Fats, 35 kcal (approx. g)
butter, 1 teaspoon (5)
margarine, 11/2 teaspoon (8)
mayonnaise, 1 teaspoon (5)
olive oil or other oil, 4/5 teaspoon (4)

Dairy drinks and juice, 100 kcal (approx. g)
banana yogurt 1.5% fat, 2/3 cup (135)
buttermilk 0.5% fat, 11/3 cup (260)
cocoa milk 1,5% fat, 2/3 cup (130)
coconut milk, 1/5 cup (40)
kefir 2% fat, 1 cup (200)
milk 2% fat, 1 cup (200)
natural yogurt 2% fat, 4/5 cup (160)
rice milk, 2/3 cup (130)
soy milk, 1 cup (200)
strawberry yogurt 1.5% fat, 4/5 cup (160)

apple and mango juice, 1 cup (200)
apple juice, 11/5 cup (230)
carrot juice, 11/5 cup (230)
orange juice, 11/5 cup (230)
tomato juice, 31/2 cup (710)
vegetable juice, 13/4 cup (350)

Vegetables and fruit, 25 kcal (approx. g)
celery, 31/2 a stick (200)
chicory, 21/2 (150)
cucumber, 1 large (200)
fennel, 1/2 (100)
green peas, 21/2 spoon (35)
kohlrabi, 1/2 (90)
lettuce, 1/2 a head (180)
pepper, 1/2 large (90)
radish, 18 pieces (180)
tomato, 1 (150)

apple, 1/3 large (60)
cherries, 12 fruit (50)
clementine, 1 (60)
grapes, 13 fruit (40)
kiwi, 2/3 (50)
pear, 1/3 (50)
peeled banana, 1/4 (30)

Ingredients to make your own musli mix, 1 spoon – kcal (approx. g)
bran, 17 (5)
buckwheat bran, 27 (8)
buckwheat flakes, 34 (10)
cashew nuts, 44 (8)
cornflakes, 11 (3)
dried apricots, (1 fruit), 28 (10)
dried plums, (1 fruit), 19 (7)
millet flakes, 36 (10)
musli with dried fruit, 33 (10)
musli with raisins and nuts, 38 (10)
oat flakes, 37 (10)
pumpkin seeds, 56 (10)
sesame, 63 (10)
spelt flakes, 27 (8)
sunflower seeds, 56 (10)
walnuts, 100 (15)

Suggested evening meal

In order to complement your menu of 4 meals a day without the evening meal we recommend that you compose your evening meal with the appropriate calorie value using the listed products.

Bread, 100 kcal (approx. g)
graham roll, 1/2 (40)
musli-and-fruit bread, 1 slice (30)
natural flour-free fitness bread, 1/2 slice (20)
pumpernickel-type bread, 1 slice (40)
rye crispbread, 4 slices (25)
wheat roll, 1/2 (35)
wholemeal bread, 1 slice (40)
wholemeal rye bread, 1 slice (45)
wholemeal toast bread, 1 slice (25)

Protein toppings, 80 kcal (approx. g)
camembert, 1/4 wheel (30)
cheese, 1 slice (24)
chicken egg, 1 (50)
cottage cheese "country" ["wiejski"] type, half a pack (80)
egg spread, 2 spoons (50)
lentil pate, 2 slices (70)
low-fat cottage cheese, 1 slice (80)
pork cold cut, 1 slice (35)
pork tenderloin, 2 slices (50)
poultry cold cut, 4 slices (80)
reduced fat cottage cheese, 1 slice (60)
smoked mackerel (medium-size), no skin or fish bones, 1/3 (35)
smoked mackerel and chives spread, 1 spoon (20)
smoked salmon, 2 slices (50)
spread of reduced fat cottage cheese with radish and chives, 5 spoons (120)

Fats, 35 kcal (approx. g)
butter, 1 teaspoon (5)
margarine, 11/2 teaspoon (8)
mayonnaise, 1 teaspoon (5)
olive oil or other oil, 4/5 teaspoon (4)

Dairy drinks and juice, 100 kcal (approx. g)
banana yogurt 1.5% fat, 2/3 cup (135)
buttermilk 0.5% fat, 11/3 cup (260)
cocoa milk 1,5% fat, 2/3 cup (130)
coconut milk, 1/5 cup (40)
kefir 2% fat, 1 cup (200)
milk 2% fat, 1 cup (200)
natural yogurt 2% fat, 4/5 cup (160)
rice milk, 2/3 cup (130)
soy milk, 1 cup (200)
strawberry yogurt 1.5% fat, 4/5 cup (160)

apple and mango juice, 1 cup (200)
apple juice, 11/5 cup (230)
carrot juice, 11/5 cup (230)
orange juice, 11/5 cup (230)
tomato juice, 31/2 cup (710)
vegetable juice, 13/4 cup (350)

Vegetables and fruit, 25 kcal (approx. g)
celery, 31/2 a stick (200)
chicory, 21/2 (150)
cucumber, 1 large (200)
fennel, 1/2 (100)
green peas, 21/2 spoon (35)
kohlrabi, 1/2 (90)
lettuce, 1/2 a head (180)
pepper, 1/2 large (90)
radish, 18 pieces (180)
tomato, 1 (150)

apple, 1/3 large (60)
cherries, 12 fruit (50)
clementine, 1 (60)
grapes, 13 fruit (40)
kiwi, 2/3 (50)
pear, 1/3 (50)
peeled banana, 1/4 (30)

Nutritional rules developed by our Dietitians

  • You should eat 5 meals a day
  • Breaks between meals should be no longer than 3 hours
  • Meals should be consumed slowly
  • You should drink 1.5-2 litres of unsweetened beverages throughout the day; still mineral water is most recommended
  • You shouldn't drink alcohol
  • You should avoid drinking juices, carbonated beverages, sweet coffee or tea
  • The last meal should be consumed about 3 hours before going to sleep

Already decided?

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+48 513 513 661

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