Nutrition
Most people arrive in this section with one of two questions: what does a day of 2,000 calories look like, and how many calories are in a given food. The 2,000-calorie meal plan answers the first with a full week in grams, a three-meal version and an honest section on who that number suits, because 2,000 kcal is the figure printed on food labels, not a target for everyone. The food calorie table per 100 g answers the second and flags the most common mistake: mixing up raw and cooked weights.
If you are not sure 2,000 is your number, how many calories should I eat a day walks through the EFSA reference values and the formula behind them, with two worked examples. And if you eat plant-based, vegan protein sources and how to combine them covers the part people worry about most.
The rest of the section deals with fibre, fats, sugar, labels and nutrition myths, and every article ends with its sources.
2500 calorie meal plan: a 7-day menu in grams for building muscle, and who it is for
A 2500 calorie meal plan for 7 days, in grams and added up with USDA data (2489-2517 kcal and 164-168 g of protein a day), for muscle gain or maintenance.
Does eating at night make you gain weight? Not because of the clock, but late dinners have effects
No: eating at night does not cause weight gain by itself; total calories rule. But very late dinners raise glucose and hunger. What trials show and how to eat.
How much salt per day: the WHO limit, how to convert sodium to salt and the salt in 27 foods per serving
Less than 5 g of salt a day (2 g of sodium), says the WHO. Sodium × 2.5 = salt, plus a table with the salt per 100 g and per serving of 27 everyday foods.
Food calorie table: 80 foods per 100 g
Calories per 100 g for 80 foods by group, with raw and cooked in separate rows. Values from USDA and BEDCA, and how to adjust them to your real portion.
How to lower triglycerides with diet: a practical guide
What triglycerides are, why they rise (sugar, refined flour and alcohol), when they are high, and the diet that lowers them: less sugar, less alcohol.
How to eat more vegetables and fruit: 12 tricks that work
Why it pays to eat more vegetables and fruit, how much is really enough (5 a day), and practical tricks to get there even if you dislike it, have little time…
2000 calorie meal plan: full weekly menu, a 3-meal version and who it is for
Free 7-day 2000 calorie meal plan where every day really adds up (1970-2020 kcal, 113-140 g protein, USDA data), a 3-meal version and who 2000 kcal suits.
Muscle-gain meal plan: a complete weekly menu
A weekly muscle-gain meal plan with high protein and a moderate surplus. How many calories and protein you need.
Easy, balanced weekly vegetarian meal plan: free, in grams and with enough protein
Free weekly vegetarian meal plan in grams (~1600 kcal, 90-110 g protein), 3-meal version, does it help you lose weight and what to watch: B12, iron, iodine.
Healthy weekly meal plan: balanced and easy for the whole family
A truly healthy weekly meal plan is not about complicated recipes or counting calories: it is the plate rule applied to real food.
Weekly vegan meal plan: complete, balanced and with real protein
A well-planned weekly vegan meal plan is complete: the key is anchoring plant protein at every meal and covering 4 nutrients (B12, calcium, iron, omega-3).
Iron: deficiency, symptoms, iron-rich foods and how to absorb it better
What iron does, symptoms of deficiency and anaemia, who is most at risk (women, vegans, athletes), iron-rich foods and tricks to absorb it better.
Calcium and bones: sources, how much you need and preventing osteoporosis
What calcium does, how much you need a day, calcium-rich foods (dairy and non-dairy), the role of vitamin D and how to care for your bones to prevent…
Abdominal bloating: causes and what to eat to de-bloat
Why your belly bloats: gas, eating fast, certain foods, constipation or sensitivities. What to eat to reduce bloating and when it is worth seeing a doctor.
Constipation: foods that help and habits that ease it
What to eat for constipation: fiber, water, fruit, legumes and probiotics, and why coffee and movement help. Habits that improve transit and when to see.
Acid reflux and gastritis: what to eat, what to avoid and which habits help
What to eat with acid reflux or gastritis, and which habits have evidence: losing excess weight, no food 3 hours before bed, raising the bed head 20 cm.
Protein for older adults: how to slow muscle loss (sarcopenia)
With age you lose muscle (sarcopenia), and that costs strength and independence. How much protein an older adult needs, how to spread it.
Irritable bowel syndrome (IBS): the FODMAP diet and what to eat
What irritable bowel syndrome is, what FODMAPs are and how the low-FODMAP diet works in 3 phases. What to eat, what to avoid and why to do it with a dietitian.
Lactose intolerance: symptoms, what to eat and how to live with it
What lactose intolerance is, what symptoms it causes and how to tell it apart from milk allergy. Which dairy you tolerate better.
Gas and flatulence: causes and how to reduce it through diet
Why you have a lot of gas: swallowing air, fermenting foods, eating fast or intolerances. What to eat to reduce flatulence.
Electrolytes and sports hydration: when you really need them
What electrolytes are, what you lose when you sweat and when sports drinks are needed. Sodium, cramps, the danger of overdrinking and how to hydrate.
How many meals a day should you eat? What the science says
Eating 5-6 small meals does not speed up your metabolism or burn more fat. What the evidence says about meal frequency, muscle and how to pick what fits you.
Ultra-processed foods: what they are, how they affect your health and how to cut back
What an ultra-processed food is (vs merely processed), what science says about health effects, why they make you eat more and how to cut back without obsessing.
Healthy fats: which to eat and which to avoid
Which fats are healthy (unsaturated), which to moderate (saturated) and which to avoid (trans). Olive oil, avocado, nuts.
Anti-inflammatory foods: what the science actually says (no hype)
Which foods help reduce inflammation according to the evidence, which to moderate, and how to build an anti-inflammatory plate without falling for fads.
How to gain weight healthily (without eating junk)
A guide to gaining weight healthily: a moderate calorie surplus, enough protein, energy-dense foods and strength training to gain muscle, not fat.
Diabetes and prediabetes: what to eat to control blood sugar
An eating guide for diabetes and prediabetes: what to eat and what to limit, the role of carbs and fiber, the blood-sugar plate, and common mistakes.
Apple cider vinegar: does it really help you lose weight, or is it another myth?
What science says about apple cider vinegar: its real effect on blood sugar and appetite, why it is NOT a fat-burner, how to take it safely, and its risks.
Keto (ketogenic) diet: a complete guide to starting right
What the keto diet is, what to eat and avoid, how to enter ketosis, the "keto flu", who it suits and who it does not, and the mistakes that ruin it.
How many calories should I eat a day: chart by sex and age, formula and examples for weight loss
How many calories to eat a day by sex, age and activity: EFSA chart, the Mifflin-St Jeor formula with 2 worked examples and how much to cut to lose weight.
Protein-rich foods: the definitive list (with grams per serving)
The foods with the most protein per serving: meat, fish, dairy, legumes and vegan options. How much protein they have and how to hit your daily target.
Mediterranean Diet: What It Is, What to Eat Each Day and What the Science Shows
Mediterranean pyramid servings, a 1,786 kcal sample day (USDA) and what PREDIMED showed: about 30% fewer heart attacks, strokes and cardiovascular deaths.
Glycemic index explained: what it is, food chart and whether it matters for weight loss
What the glycemic index is, how it is measured (50 g of carbs, 2 hours) and the glycemic load of 18 common foods. When it really matters and when it does not.
Fibre: why it is the forgotten nutrient, how much you need and where to find it
Fibre fills you up, improves digestion and helps with weight loss, but 90% of people fall short. How much you need, types and the highest-fibre foods.
How Many Eggs Can You Eat Per Day (and How Many Calories in a Boiled Egg)
A medium boiled egg has 73-85 kcal and 6-7 g of protein; 100 g has 155 kcal (USDA). Calories by size S, M, L and XL and how many eggs a day studies support.
Good and Bad Carbohydrates: Which to Eat and Why They Do Not Make You Fat at Night
Which carbohydrates to choose and which to limit, why eating them at night does not make you fat, and how to include them in your diet without fear.
12 nutrition myths debunked with studies (and what actually works)
Late dinners, carbs at night, breakfast, detox, eggs: 12 nutrition myths, each one with the trial or the health authority that disproves it.
Vegan and Plant Protein: Sources, How to Combine Them and How Much You Need
Protein per 100 g and per serving for 15 vegan foods (USDA): tempeh 20 g, tofu 9-17 g. How to combine them and whether vegans need to eat more.
How to Calculate Your Macros: Step-by-Step Guide (With Examples)
Learn how to calculate your macros (protein, carbohydrates and fat) according to your goal. Formula, recommended split and examples for losing fat or gaining…
Sweeteners: Are They Safe? Aspartame, Sucralose, Stevia and Erythritol with Their Daily Limits
Aspartame, sucralose, stevia, erythritol: each one's ADI, how many cans or packets it equals (aspartame: over 9 cans a day) and what IARC and the WHO say.
Should You Eat Breakfast? The Truth About "The Most Important Meal of the Day"
Skipping breakfast does not cause weight gain or "switch off" your metabolism. What science says about breakfast.
Flexible Dieting (IIFYM): What It Is, How to Calculate Your Macros and What the Science Says
Flexible dieting (IIFYM): what 8 studies say versus rigid dieting, how to calculate your macros, and a 2,000 kcal day with 130 g of protein that adds up.
How to read nutrition labels: the guide every consumer needs
Learn to interpret nutrition labels on supermarket products. Hidden ingredients, marketing traps, and which numbers actually matter.
Foods that seem healthy but aren’t: 10 examples with their calories and sugar
A 240 ml glass of orange juice has 20.8 g of free sugar and a fruit yogurt 23.8 g. 10 healthy-looking foods with their calories and a simple swap for each.
How much protein do you need per day by weight and goal (table and calculator)
Protein table by body weight (50-100 kg) and goal: 0.83 g/kg if inactive (EFSA), ~1.6 g/kg with strength training, 1.0-1.2 g/kg over 65, and per meal.
How to count calories without going crazy: complete 2026 guide
How to count calories without obsessing: how far eyeballing misses (47% in a classic study), the mistakes that add up most and which method is most accurate.
Macronutrients: what they are, how much you need and macros per 100 g
Protein and carbs give 4 kcal/g and fat 9. EFSA reference ranges, how to split macros for your goal, and macros per 100 g for 18 common foods.
Start eating better today
Snap your food and, in about 15-25 seconds, see its calories and macros.