Meal Plans

• 16:8 - Morning fasting

  The 16:8 Morning fasting includes a 21-day Meal Plan and shopping list that will help you reach your goal. In this plan, you will eat during an 8 hour period and then fast for 16. As guidance, you get recipes that you can follow strictly or use only as inspiration. Make all the tweaks you want to fit your own dietary needs! How does the 16:8 Morning fasting work? You get three recipe suggestions for lunch, dinner, anSome readers

• Hormonal Balance

  The Hormonal Balance meal plan includes a 21-day Meal Plan and shopping list that will help you reach your goal. In this plan, you get four pre-planned meals per day, breakfast, lunch, dinner and a snack. As guidance, you get recipes that you can follow strictly or use only as inspiration. Make all the tweaks you want to fit your own dietary needs! I can't find the 'Hormonal Balance' fasting meal plan. Where canSome readers

• Sugar Detox

  The Sugar Detox plan includes Meal Plan and shopping list that will help reach your goal. The plan will last for 21 days. The plan will provide inspiration for a lifestyle without any added sugars, providing recipes, a meal planner and a shopping list. I can't find the Sugar Detox meal plan. Where can I find it? All available Meal Plans and Programs are located under the Programs tab in the app. If you are unable toSome readers

• Paleo

  The Paleo Meal Plan includes Meal Plan and shopping list that will help you lose weight. The plan will last for 21 days. The plan will provide inspiration for a paleo lifestyle providing recipes, a meal planner and a shopping list. I cannot see the ‘Paleo’’ Meal Plan any more or not at all from the beginning. What can be the reason for that? All available Meal Plans and Programs are located under the Programs tab inSome readers

• Keto Maintain

  Keto Maintain is a plan including meal plan and shopping list that will help you maintain your current weight. The plan will last for 21 days. The plan will provide inspiration for a keto lifestyle providing recipes, a meal planner and a shopping list. I can't find the Keto Maintain meal plan. Where can I find it? All available Meal Plans and Programs are located under the Programs tab in the app. If you are unableFew readers

• Protein Weight Loss

  Why Protein Weight Loss? This plan will help users with the goal to lose weight and prevent loss of muscle at the same time. Meals high in protein will help you to keep a good level of feeling of satiety. Protein causes food to be absorbed more slowly, increases saturation, prolongs and slows down blood sugar response. I can't find the Protein Weight Loss meal plan. Where can I find it? All available MealFew readers

• Vegan for a Week

  'Vegan for a Week' is a Program that includes the Meal Plan and Shopping List to help you plan your meals throughout the week. The plan will last for 7 days. The plan will inspire a vegan lifestyle by providing recipes, a meal planner and a shopping list. I can't find the 'Vegan for a Week' meal plan. Where can I find it? All available Meal Plans and Programs are located under the Programs tab in the app. If youFew readers

• Keto Burn

  Keto Burn is a plan including meal plan and shopping list that will help you lose weight. The plan will last for 21 days. The plan will provide inspiration for a keto lifestyle providing recipes, a meal planner and a shopping list. I can't find the Keto Burn meal plan. Where can I find it? All available Meal Plans and Programs are located under the Programs tab in the app. If you are unable to locate this Meal PlanFew readers

• 3 Weeks Weight Loss

  Why 3 Weeks weight loss? The human population is increasingly suffering from obesity. We believe through better nutrition and education aimed at losing weight will create better overall health around the world. Research has shown that a noticeable weight drop at the beginning of a diet increases motivation and the likelihood of sticking with it for longer. The ‘3 Week Weight Loss programme will help you to kickstart your weight goal journey. Studies show that it takes three weeks to creatFew readers

• 16:8 - Evening fasting

  The 16:8 Evening fasting includes a 21-day Meal Plan and shopping list that will help you reach your goal. In this plan, you will eat during an 8 hour period and then fast for 16. As guidance, you get recipes that you can follow strictly or use only as inspiration. Make all the tweaks you want to fit your own dietary needs! How does the 16:8 Evening fasting work? You get three recipe suggestions for breakfast, lunchFew readers

• Eat Like Denice

  Eat Like Denice is a Meal Plan with 17 tasty recipes that will help you maintain a healthy lifestyle and eat a balanced program. It works as a guide and a digital shopping list for the whole week (7 days). I can't find the Eat Like Denice meal plan. Where can I find it? All available Meal Plans and Programs are located under the Programs tab in the app. If you are unable to locate this Meal Plan on that page you mayFew readers

Programs

• Clean Eating

  With the Clean Eating program you will rinse out your pantry from all empty calories* and fill it up with clean, nutrient-dense and unprocessed foods the body needs to be happy and healthy. The plan distribution is a bit more protein and healthy fats, and a bit fewer carbs than the Lifesum Standard diet. Stock up on whole foods such as oil, nuts, fish, lean meat, fruit & vegetables. Get rid of processed foods like luncheon meats, cereals, sweets & pastries. Get rid of all preservatives, 'chemiSome readers

• High Protein

  In this program you'll increase and optimise your protein intake, while eating smart carbs and healthy fats. No matter what your goal is, protein is essential for a healthy body. Protein is your body's building block and getting enough is key to building strength and maintaining muscle mass.The High Protein plan aims to keep you fuller for longer and enjoys a higher thermic effect* - a win-win for your weight loss journey! Stock up on high-protein foods such as lean meats, seafood, beans, sSome readers

• Ketogenic Medium

  Lose weight while feeling fresh and alert throughout the day. The Ketogenic Program is high in fat and low in carbs. When you get rid of the carbs your body will use its fat stores for energy - this is called entering into ‘ketosis’. According to what your goal is, you can choose different levels of the diet. The more carbs you get rid of, the better effect the program has (that is, the faster the weight loss goes). There are three different levels of the diets in our app, easy - medium - sSome readers

• Eat, Lift, Repeat

  Why Eat, Lift, Repeat? Nutrition is vital for optimal performance and recovery when exercising. Getting a sufficient amount of protein, carbohydrates, healthy fat and energy are key when it comes to building muscles. This program provides guidance on what to eat pre-and post exercise as well as balanced meals that help you recover from your workout routine in an optimal way. Find the recipe collections in the What's hot section in the recipe tab.Some readers

• Scandinavian

  The Scandinavian Program is based on low-fat proteins and carbs with a low glycemic index. It contains more protein than the Lifesum Standard Program in an attempt to keep you full and satisfied for longer. Choose whole-grain products for fiber - fruits, berries, root vegetables, potatoes, and legumes. Eat a lot of rapeseed oil and fatty fish. Keep the intake of salt, sugar, alcohol, red meat, and fatty dairies low. Don't eat below your calorie goal and don't forget to track calories from drinFew readers

• Mediterranean

  Feast on the traditional diets of Italy, Spain, Greece, and Southern France! The Mediterranean Program is also referred to as the “heart healing diet”, since it has been found to positively impact the cardiovascular system.* It contains around the same protein, less carbs and more high-quality fats than the standard diet. Think olive oil, fish, vegetables, legumes, fruits and whole grains; the fresher, the better. Keep intake of poultry, eggs, cheese and yogurt in moderation and get rid of proFew readers

• Runner's Diet

  Why Runner's Diet? Nutrition is vital for optimal performance and recovery when running. Getting a sufficient amount of protein, carbohydrates, healthy fat and energy are key when it comes to optimize your performance in the running track. This program provides guidance on what to eat pre-and post running as well as balanced meals that help you recover from your workout routine in an optimal way. Find the recipe collections in the What's hot section in the recipe tab.Few readers

• Ketogenic Strict

  Lose weight and feel fresh and alert throughout the day. The Ketogenic Program is high in fat and low in carbs. When you get rid of the carbs your body will use its fat stores for energy - this is called entering into ‘ketosis’. According to what your goal is, you can choose different levels of the program. The more carbs you get rid of the better effect the program has (that is, the faster the weight loss goes). There are three different levels of the program in our app, easy - medium - stFew readers

• Ketogenic Easy

  Lose weight while feeling fresh and alert throughout the day. The Ketogenic Program is high in fat and low in carbs. When you get rid of the carbs your body will use its fat stores for energy - this is called entering into ‘ketosis’. According to what your goal is, you can choose different levels of the diet. The more carbs you get rid of, the better effect the Program has (that is, the faster the weight loss goes). There are three different levels of the diets in our app, easy - medium - sFew readers

• Lifesum Standard

  Lifesum Standard is our most balanced program and it is the default program that your account is set to when you first create your Lifesum account. What does the Lifesum Standard program do for me? There's nothing wrong with being a little traditional when it comes to staying in shape. Here's an old-school, fuss-free program for you. The Lifesum Standard program has a macronutrient intake according to the government recommendations. A plan that advocates a great and varied intake of fFew readers

• Intermittent fasting: 5:2 & 6:1

  5:2 In this program you eat like normal for 5 days (in moderation, of course) and fast for 2 days, sounds easy right? With the fasting plans, many people experience health benefits at the same time as weight loss. On fasting days you eat low-calorie foods like green vegetables, white fish, and low-fat diaries. You’ll find plenty of recipes that will suit your recommended calorie intake while fasting inside the Recipes tab in the app. On non-fasting days you eat according to the generalFew readers

• Climatarian

  We all care about our health and the environment. The Climatarian Program enables you to take care of both! This program carries dual benefits, not only for you, who will enjoy a healthier program but also for the planet as a whole since the climate impact of food production will be reduced. You'll be able to reduce your carbon footprint by eating plant-based, locally sourced produce while at the same time reducing your risk of heart disease, high blood pressure, gastrointestinal disorders,Few readers

• Food For Strength

  In this program you'll increase and optimise your protein intake, while eating smart carbs and healthy fats. No matter what your goal is, protein is essential for a healthy body. Protein is your body's building block and getting enough is key to building strength and maintaining muscle mass. The Food for Strength plan aims to keep you fuller for longer and enjoys a higher thermic effect* - a win-win for your weight loss journey! Stock up on high-protein foods such as lean meats, seafood, beFew readers

• Vitality

  Lifesum’s Vitality program aims to inspire people to make sustainable, nutritious food choices that support a long healthy life. The programs provide a recipe collection, in the recipe tab in the Lifesum app, filled with easy to cook recipes that are high in fiber, vitamins, minerals, healthy fats and protein while low in saturated fats and sugar. The Vitality program is based on Lifesum’s Mediterranean diet, where the user will be provided with individual energy recommendations with a mFew readers

• List of all Programs & Meal Plans

  When you are using Lifesum for the first time you will start on the "Lifesum Standard" Program. This gives you the most open and balanced version of Lifesum. But the Premium membership offers far more Programs and Meal Plan options to reach your goal. There's a Program and/or Meal Plan for every need! How can I select a Program or a Meal Plan? In order to change from the Lifesum Standard program to any other Program or Meal Plan, please proceed as follows: On the tab barSome readers

• Shopping List

  The shopping list functionality is currently available for all our Meal Plans. What does 'shopping list' feature provide? Android: The shopping list is a help for you in the grocery store, it mirrors the meals and ingredients you have in the meal planner. If you add more days you will see more items in this list and vice versa. A red dot on the shopping list icon indicaSome readers

• Which programs include a 'meal planner' functionality?

  A meal planner functionality is currently available for the following Meal Plans. Using the Meal Plans offers specific recipes that are custom-tailored for the user to reach the goal chosen with the Meal Plan.Some readers

• Requirements for all the Meal Plans

  Listed below you can find all our Meal Plans and the settings you need to have in the app in order to select them. These are the programs in the app where you will get recommended meals for each day and are able to use our shopping list feature. 3 Weeks Weight Loss Supported goals: Lose weight Duration: 21 days Supported Calorie Goal Range: 1200-2100kcal Food preferences allowed: None Allergies allowed: None Supported Languages: All languagesFew readers

• List of all available Meal Plans & How to get started!

  Looking for a Meal Plan with an included meal planner and shopping list? These programs can streamline your grocery shopping and meal preparation, making it easier to stay on track with healthier eating habits and achieve your health goals. Currently you can choose between the following Meal Plans with Lifesum: Paleo Sugar Detox Eat like Denice (https://lifesum.crisp.hFew readers

• Cheat meals - Explained

  It can be hard to be on a program, therefore we allow you to ‘cheat’ during this period. It doesn’t matter how big your meal was or what you ate. Just use the corresponding button and we will see this as a little bump on your road towards a healthy lifestyle. Remember, even if you lose weight that doesn’t mean that you have to eat just carrots and broccoli every day. The following Meal Plans currently offer cheat meal/s: Vegan for a week = 1 cheat meal 3 weeks weight loss = 4 cheat mealsFew readers

• How can I change to a different Program or Meal Plan? - Android

  When you start using the app you will be automatically be on the Program called Lifesum Standard. This is our most general Program and is suitable for most users unless you would have any specific requirements. Under the Programs tab in the app you will be able to see all of the other available Programs and Meal Plans. Which Programs and Meal Plans that are shown depends a bit on your other settings in the app, such as your goal or food preferences, you can read more about the different rFew readers

• How can I change my fasting days on the 5:2 or 6:1 program?

  If you are on the 6:1 or the 5:2 Intermittent Fasting Program you get to select your fasting days when you first start the program. In order to change the fasting days please please follow these instructions: Android: Go to the Programs tab then press the active program up top (either 5:2 or 6:1). Then press 'Settings' and select the new fasting days. Press 'Continue' and then 'Start Plan' to save your new settings. iOS: Go to the Programs tab then press the active program in theFew readers

• How can I change to a different Program or Meal Plan? - iOS

  When you start using the app you will be automatically be on the Program called Lifesum Standard. This is our most general Program and is suitable for most users unless you would have any specific requirements. Under the Programs tab in the app you will be able to see all of the other available Programs and Meal Plans. Which Programs and Meal Plans that are shown depends a bit on your other settings in the app, such as your goal or food preferences, you can read more about the different rFew readers