NutriNest

Meals Plan

Breakfast Beat & Healthy Treat

Breakfast is important because it breaks the overnight fast and kickstarts your metabolism, giving your body the fuel it needs to function optimally after sleep. A balanced morning meal—such as whole grains, lean protein, and fruit—helps stabilize blood sugar levels, preventing energy crashes and excessive hunger later in the day.

Why is a Healthy Breakfast the Most Important Meal of the Day?

This video will surely change your views on skipping breakfast! Making time to eat your breakfast surely goes a long way! Find out why in this video!

Top 5 Tasty Breakfast Recipes

This engaging video presents the top five most delicious breakfast dishes, offering viewers mouthwatering recipes and inspiring ideas to elevate their morning routine.

Egg toast | Egg sandwich | Egg cheese sandwich | MOST DELICIOUS + EASY breakfast recipe!!

Try this simple and delicious recipe and let me know what do you think about this recipe in the comments below. Enjoy cooking!

Lunch Goals & Recipe Rolls

A good lunch fuels your body and keeps your mind sharp. With the right balance of protein, veggies, and carbs, you stay energized and ready to tackle the rest of your day.

Meal Prep For The Week In Under An Hour | Sweet and Sour Chicken

Prepare your week or weeks ahead with this easy-to-make sweet and sour chicken. It's easy to make, cheap and tastes delicious. All of the nutrition/macro values are included in the video, separated into 3 parts so that you know exactly what you're eating and monitoring it correctly. Please enjoy.

10 Quick & Healthy Lunch Ideas for Your Fitness Goals!

Struggling to find healthy lunch options? In this video, we’ll share 10 quick and healthy lunch ideas that align with your fitness goals! These meals are delicious, nutritious, and easy to prepare, making them perfect for busy days. Don't forget to subscribe for more healthy eating tips!

5 Meal Prep Recipes to Help You Smash Your Health Goals

Look no further! In this video, we’ll be sharing five delicious and easy meal prep recipes that will help you stay on track with your health goals. These recipes are quick to prepare, can be made in advance, and are perfect for busy weekdays.

Dinner Delights & Peaceful Nights

End your day with a calm, healthy meal. Dinner helps your body relax, recharge, and sleep better. Go for light, nourishing foods that comfort without being too heavy.

BALANCED BOWLS / FULL RECIPES

This engaging video showcases a selection of recipes perfectly suited for evening meals, guiding viewers through flavorful, comforting dishes that are easy to prepare, gentle on digestion, and ideal for satisfying nighttime cravings while promoting a restful sleep.

6 Healthy Dinner Ideas For Weight Loss

So to help you stay on your slim-and-trim track, we've gathered 6 healthy dinner ideas for weight loss to incorporate into your diet. These are quick and easy recipes to make and we have included a variety of meaty, vegetarian and vegan recipes.

Whenever I don't know what to make for dinner, I make these quick, easy, and healthy recipes

Quick and economical recipe that everyone will love! Very easy and delicious meat cake recipe! For this cake, the filling can be any, meat, vegetables or boiled eggs with green onions, mushrooms.

Healthy Food Advantage 🔥

Eat Right, Feel Bright
A Tasty Guide to Healthy Delight

A Complete Guide to Nourishing Your Body, Mind, and Lifestyle

Healthy Food Boosts Energy
Good Nutrition = Stronger Body
Healthy Can Be Tasty
Healthy Doesn't Mean Boring
Healthy
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Welcome To Healthy world

Great Opportunity For Healthy Food & Livings

your trusted source for nutritious meals, br smart eating tips, and a healthier lifestyle.

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Weight Loss

Welcome to our StrawHats website!
We provide fresh ideas, and tips to support your healthy living journey.

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Balance Diet

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Discover simple, delicious ways to eat healthy and feel your best every day.

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Weight Gain

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We provide fresh ideas, and tips to support your healthy living journey.

Daily Calorie Calculation Guide

Understand your body's energy needs with these simple visual formulas and examples

1

Basal Metabolic Rate

Your body's calorie needs at complete rest

1
For men: 1 calorie per kg per hour
2
For women: 0.9 calories per kg per hour
Formula

BMR = (Weight in kg) × 24 × (1 or 0.9)

Example Calculation

70kg man:
70 × 24 × 1 = 1,680 calories/day

60kg woman:
60 × 24 × 0.9 = 1,296 calories/day

To convert pounds to kg: weight in lbs ÷ 2.2 = weight in kg
2

Activity Level

Adjust for your daily movement and exercise

1
Sedentary (little/no exercise): × 1.2
2
Light activity (1-3 days/week): × 1.375
3
Moderate activity (3-5 days/week): × 1.55
4
Very active (6-7 days/week): × 1.725
5
Extreme activity (physical job + training): × 1.9
Formula

Total Calories = BMR × Activity Factor

Example Calculation

1,680 BMR (70kg man) with moderate activity:
1,680 × 1.55 = 2,604 calories/day

3

Weight Goals

Adjust calories based on your objectives

1
Maintain weight: Keep at calculated amount
2
Mild loss (0.25kg/week): Subtract 200 calories
3
Weight loss (0.5kg/week): Subtract 500 calories
4
Weight gain (0.5kg/week): Add 500 calories
Formula

Final Calories = Total Calories ± Adjustment

Example Calculation

2,604 calories for weight loss (0.5kg/week):
2,604 - 500 = 2,104 calories/day

Note: 1kg of body fat ≈ 7,700 calories. A 500 calorie daily deficit = 3,500 weekly = ~0.5kg loss.

These calculations provide estimates. Individual needs may vary based on metabolism and body composition.

Daily Nutritional Requirements

Expert Tip

A balanced diet should include a variety of foods from all food groups: fruits, vegetables, grains, protein foods, and dairy.

  • Calories 1,500-2,500 kcal
  • Protein 50-100g
  • Carbohydrates 225-325g
  • Dietary Fiber 25-30g
  • Total Fat 65-80g
  • Saturated Fat Less than 20g
  • Sodium Less than 2,300mg

Superfoods to Include

Leafy Greens

Rich in vitamins A, C, K and minerals

Fatty Fish

Excellent source of omega-3 fatty acids

Berries

Packed with antioxidants and fiber

Nuts & Seeds

Healthy fats, protein, and micronutrients

Vibrant Choices

Bell Peppers
Excellent source of vitamin C and antioxidants. Red peppers have the highest nutrient content.
Sweet Potatoes
Rich in beta-carotene, fiber, and vitamin A. The orange color indicates high antioxidant content.

Plant-Based Sources

Avocados
Packed with monounsaturated fats, fiber, and potassium. Helps with nutrient absorption from other foods.
Nuts & Seeds
Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, protein, and micronutrients.

Fiber-Rich Options

Quinoa
Complete protein source with all essential amino acids. High in fiber, magnesium, and iron.
Oats
Rich in beta-glucan fiber which helps lower cholesterol and improve gut health.

Nutrient-Dense Choices

Blueberries
Packed with antioxidants called flavonoids. May improve memory and cognitive function.
Turmeric
Contains curcumin, a powerful anti-inflammatory compound. Best absorbed with black pepper.
1 Month

Progress

In the first month of dieting, working out, and tracking calories, your body undergoes rapid changes. Initial weight loss is often due to reduced water retention and glycogen depletion, leading to a noticeable drop on the scale. Energy levels may fluctuate as your body adjusts to fewer calories, and hunger or cravings can be intense. However, workouts start boosting endorphins, improving mood and motivation. Discipline is key, as consistency now sets the foundation for long-term success.

3 Months

Progress

By the third month, fat loss becomes more apparent as your body adapts to the calorie deficit. Workouts feel easier, and you may notice improved strength, endurance, and muscle definition. The scale may slow down as your metabolism adjusts, but measurements and clothing fit better. Cravings lessen as eating habits stabilize, though mental fatigue or plateaus can test motivation. This is when many people either push through or risk falling off track.

6 months

Progress

At six months, significant physical and mental transformations are visible. Fat loss is substantial, and muscle tone is more defined if strength training is included. Your metabolism may have adapted, requiring adjustments in calories or workout intensity to keep progressing. Energy levels stabilize, and the routine feels more natural, but boredom with meals or exercises can creep in. This phase demands variety to stay engaged and avoid regression.

1 Year

Progress

After a full year of consistent dieting, exercise, and calorie tracking, you’ll likely reach your goal weight or fitness level. Healthy eating and workouts become ingrained habits rather than temporary fixes. However, long-term success depends on flexibility—strict calorie counting may not be necessary if intuitive eating is mastered. Some people maintain effortlessly, while others must stay vigilant to avoid regain. The key is balance, allowing occasional indulgences while keeping active to sustain results for life.