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Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation

Fri 30
Select Diet Day (1/28) • 30.10.2026 • Week 1 / 4

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10 / 2026
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30 D1
1525 kcal
31 D2
1503 kcal
Day 1 (30.10.2026) Duration in days (1–28)
1525 KCAL
Protein (B)
93.8 g (29%)
Fat (T)
47.1 g (15%)
Carbs (W)
181.3 g (56%)
Hydration 2.5 L (10×250ml)
1
Meal 1 08:00 GL 22 1,84 €

Wholemeal rolls with cherry jam

Wholemeal roll with cherry jam
Recipe 10 min $0.22 (Lidl)
Wholemeal roll with cherry jam
392 kcal B: 44.2g • T: 19.3g • W: 41.5g
Show recipe
Ingredients are part of the recipe (13)
Sunflower Roll
Sunflower Roll $0.22 · Lidl
92 g (1 × Piece) • B: 12.5g · T: 14g · W: 8.4g
Butter
Butter $0.05 · Lidl
5 g (0.5 × Teaspoon) • B: 0g · T: 4.1g · W: 0g
Low-Sugar Sour Cherry Jam
Low-Sugar Sour Cherry Jam $0.08 · Lidl
30 g (2 × Teaspoon) • B: 0.1g · T: 0.1g · W: 11.3g
Chicken Breast Ham
Chicken Breast Ham $0.19 · Lidl
30 g (2 × Slice) • B: 6.4g · T: 0.4g · W: 0.1g
Cherry Tomatoes
Cherry Tomatoes $0.10 · Lidl
40 g (2 × Piece) • B: 0.4g · T: 0.1g · W: 1.4g
Basil, Fresh
Basil, Fresh
0.3 g (3 × Leaf) • B: 0g · T: 0g · W: 0g
Mustard
Mustard $0.03 · Lidl
10 g (1 × Teaspoon) • B: 0.6g · T: 0.6g · W: 2.2g
Low-Fat Quark
Low-Fat Quark $0.98 · Lidl
120 g (120 × Gram) • B: 23.8g · T: 0.6g · W: 4.2g
Apple
Apple $0.14 · Lidl
100 g (1 × Small piece) • B: 0.4g · T: 0.4g · W: 12.1g
Water
Water $0.03 · Lidl
20 g (2 × Tablespoon) • B: 0.2g · T: 0.2g · W: 0.2g
Lemon Juice
Lemon Juice $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.3g
Cinnamon
Cinnamon
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0.1g
Vanilla, Ground or Vanilla Bean Paste
Vanilla, Ground or Vanilla Bean Paste $0.01 · Lidl
2 g (1 × Piece) • B: 0g · T: 0g · W: 2g
Preparation of the recipe (3)
  1. 1
    Cut the sunflower roll horizontally into two halves and optionally toast it in a toaster or dry pan until crisp. Wash the cherry tomatoes and slice them.
  2. 2
    Spread one half of the roll with butter and low-sugar sour cherry jam. Spread the other half with mustard and top with the chicken breast ham slices, sliced cherry tomatoes, and fresh basil leaves.
  3. 3
    Wash the apple, grate it finely, and drizzle with lemon juice. In a bowl, mix the low-fat quark with water until smooth, fold in the grated apple, season with cinnamon and vanilla, and serve alongside the prepared roll halves.
2
Meal 2 13:00 GL 41.2 2,19 €

Potatoes with herb curd and tomato juice

Potatoes with herb curd and tomato juice
Recipe 25 min $0.50 (Lidl)
Potatoes with herb curd and tomato juice
520 kcal B: 33.3g • T: 7.8g • W: 79.1g
Show recipe
Ingredients are part of the recipe (15)
Tomato Juice
Tomato Juice $0.50 · Lidl
200 g (1 × Cup) • B: 1.6g · T: 0.2g · W: 6g
Tabasco Sauce
Tabasco Sauce
1 g (1 × Portion) • B: 0g · T: 0g · W: 0.1g
Potatoes
Potatoes $0.21 · Lidl
225 g (3 × Piece) • B: 4.3g · T: 0.2g · W: 39.4g
Low-Fat Quark
Low-Fat Quark $1.03 · Lidl
125 g (125 × Gram) • B: 24.8g · T: 0.6g · W: 4.4g
Water
Water $0.03 · Lidl
20 g (2 × Tablespoon) • B: 0.2g · T: 0.2g · W: 0.2g
Olive Oil
Olive Oil $0.06 · Lidl
5 g (1 × Teaspoon) • B: 0.1g · T: 5g · W: 0g
Red Onion
Red Onion $0.05 · Lidl
60 g (1 × Small piece) • B: 0.8g · T: 0.2g · W: 4.1g
Parsley Leaves
Parsley Leaves $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0.1g · T: 0g · W: 0.3g
Chives
Chives
2 g (1 × Teaspoon) • B: 0.1g · T: 0g · W: 0.1g
Ground Sweet Paprika
Ground Sweet Paprika $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.2g
Granulated Garlic
Granulated Garlic $0.01 · Lidl
5 g (1 × Teaspoon) • B: 0.3g · T: 0g · W: 1.6g
Kiwi
Kiwi $0.13 · Lidl
75 g (1 × Piece) • B: 0.7g · T: 0.4g · W: 10.4g
Apple
Apple $0.14 · Lidl
100 g (1 × Small piece) • B: 0.4g · T: 0.4g · W: 12.1g
Lemon Juice
Lemon Juice $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.3g
Cinnamon
Cinnamon
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0.1g
Preparation of the recipe (4)
  1. 1
    Wash the potatoes thoroughly and boil them in their skins in lightly salted water until tender (alternatively, peel and bake them in the oven). Before the meal, prepare a glass of tomato juice seasoned with a dash of hot sauce.
  2. 2
    Peel and finely chop the red onion, then rinse and finely chop the parsley leaves and chives.
  3. 3
    In a bowl, blend the low-fat quark with water and olive oil until creamy. Stir in the chopped onion, parsley, chives, sweet paprika, and granulated garlic, then serve alongside the hot potatoes.
  4. 4
    For dessert, peel and slice the kiwi and cut the washed apple into small cubes. Transfer the fruit to a small bowl, drizzle with lemon juice, and dust with cinnamon.
3
Meal 3 17:00 GL 31.1 1,06 €

Ham sandwiches with tomato salad and herb marinade

Ham sandwiches with tomato salad and herb marinade
Recipe 10 min $0.14 (Lidl)
Ham sandwiches with tomato salad and herb marinade
610 kcal B: 21.8g • T: 24.2g • W: 80.6g
Show recipe
Ingredients are part of the recipe (12)
Wholemeal Rye Bread
Wholemeal Rye Bread $0.14 · Lidl
60 g (2 × Slice of bread) • B: 5.4g · T: 2g · W: 28.8g
Cooked Pork Ham
Cooked Pork Ham $0.10 · Lidl
40 g (2 × Slice) • B: 6.6g · T: 7.3g · W: 0.4g
Pickled Cucumbers
Pickled Cucumbers $0.12 · Lidl
70 g (2 × Piece) • B: 0.7g · T: 0.1g · W: 1.3g
Chives
Chives
2 g (1 × Teaspoon) • B: 0.1g · T: 0g · W: 0.1g
Tomato
Tomato $0.43 · Lidl
170 g (1 × Piece) • B: 1.5g · T: 0.3g · W: 6.1g
Red Onion
Red Onion $0.05 · Lidl
60 g (1 × Small piece) • B: 0.8g · T: 0.2g · W: 4.1g
Olive Oil
Olive Oil $0.06 · Lidl
5 g (1 × Teaspoon) • B: 0.1g · T: 5g · W: 0g
Black Pepper
Black Pepper
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0.1g
White Salt
White Salt
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0g
Basil, Fresh
Basil, Fresh
0.3 g (3 × Leaf) • B: 0g · T: 0g · W: 0g
Parsley Leaves 2
Parsley Leaves 2
1 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.1g
Banana
Banana $0.11 · Lidl
80 g (1 × Small piece) • B: 0.8g · T: 0.2g · W: 18.8g
Preparation of the recipe (4)
  1. 1
    Toast the slices of wholemeal rye bread in a toaster, lightly spread them with butter, and sprinkle with finely chopped chives.
  2. 2
    Slice the pickled cucumbers. Top the prepared toast slices with the cooked pork ham and sliced pickled cucumbers.
  3. 3
    Peel and finely chop the red onion, and wash and dice the tomato. In a bowl, combine the olive oil, chopped onion, basil, parsley, salt, and black pepper, then add the tomato and toss gently.
  4. 4
    Serve the ham sandwiches alongside the aromatic tomato salad, followed by the peeled banana to finish the meal.
Ingredients (1)
Butter
Butter $0.05 · Lidl
5 g (0.5 × Teaspoon) • B: 0g · T: 4.1g · W: 0g

Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation

44.39 $
Gross price (includes VAT)
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Bio-Analysis Diet Plan

Plan Svena – 4-tygodniowy program 1500 kcal dla zdrowej energii i skutecznej przemiany

1525 kcal B: 93.8g T: 47.1g W: 181.3g
Glycemic Load
Balanced
Balanced
Workout Window
120 min
Pre-workout
Full Analysis
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