Less is more

Just for the health of it!

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Less is more or
more is less?

In today’s fast-paced life, when access to a variety of foods is easier than ever before, it is worth paying attention to the quality, not just the quantity, of the foods consumed. This principle is crucial for maintaining a healthy diet and good physical condition.

It is better to eat smaller quantities but more valuable products than to reach for large quantities of food with low nutritional value. Choosing foods rich in nutrients, such as vitamins, minerals, proteins, healthy fats and fiber, is key to maintaining nutritional balance and providing the body with the necessary substances to function properly.

Eating products with high nutritional value has a number of health benefits. Such products provide the body with essential ingredients, support the immune system, help maintain healthy skin, hair and nails, and support brain and cardiovascular functions.

Therefore, it is worth following the principle that what we eat affects not only our body weight, but also the overall condition of the body. Choosing fresh fruits, vegetables, whole-grain cereal products, lean meat, fish, nuts and seeds is an investment in health and well-being.

How to choose food products wisely according to the less is more principle?

Focus on the ingredients

Choose products of which composition is short and easy to understand. Avoid products that contain artificial colors, preservatives and chemical additives.

Choose whole grain products

Instead of processed foods, go for whole-grain versions of bread, pasta, rice, etc. Whole-grain products provide more fiber, vitamins and minerals.

Limit added sugar

Check labels and avoid products that contain a lot of added sugar. Choose natural sources of sweetness, such as fruits.

Pay attention to fat content

Watch labels to find products lower in saturated fat. Prefer healthy sources of fat, such as avocados, nuts and olive oil.

Check salt content

Limit your intake of high-salt products. Choose products with lower sodium content and use herbs and spices to add flavor to dishes.

Choose healthy protein sources

Choose lean protein sources such as chicken, turkey, fish, tofu and legumes. Limit your consumption of red meat and processed meats.

Bet on seasonal and local products

Choose fresh seasonal fruits and vegetables. Try to buy from local producers to support local farms and avoid lengthy transportation.

Read labels with common sense

Be aware of labels, but don’t forget that a healthy choice is not just a matter of calorie count. Try to understand where ingredients come from and how they affect your health.

Practice moderation and diversity

Try to maintain a balance between different food groups. You don’t have to give up your favorite treats, but eat them in moderation.

What effects will you notice from eating according to the "less is more" principle?

improving control over eating

improving digestion

healthier diet

Explore better alternatives!

Fries
Fried fries
Yam fries
Ice cream
Ice cream
Sorbet
Dip
Fatty sauce
Guacamole
Salad
Salad with mayonnaise
Salad with healthy dressing
Toast
Cheese toast
​Vegetable toast
Drink
Soda drink
Water
MONDAY

MOVEMENT

Step by step

Step by step

A chocolate snack
for the day

If you’re dreaming of a chocolate flavor that will simultaneously satisfy your palate and provide valuable nutrients, then a chocolate smoothie is an excellent choice. It’s not only a delight for your taste buds, but also an instant way to make a healthy, filling dish, perfect for different times of the day.

This delicious smoothie will not only fill you with energy, but also offer a feeling of satiety that will last for hours. How is this possible? Well, the ingredients from which it is prepared are rich in fiber, protein and healthy fats. All these elements work together to satisfy your hunger pangs and maintain stable energy levels.

It’s worth noting that the chocolate smoothie works well as a full meal replacement, while being less calorific. This makes it an excellent option for those who want to maintain calorific balance without sacrificing intense flavor.

Perfect for breakfast, second breakfast or afternoon tea, this tasty chocolate smoothie is ready to accompany you at any time of the day. Find out how easy it is to combine the pleasure of taste with the care of a healthy lifestyle!

Discover the properties of Fit Me Smoothie ingredients

Orange

best source of vitamin C, potassium and phenylflavonoids

Banana

best source of natural energy due to carbohydrate content

Peanut butter

provides fiber to promote healthy digestion and regulate blood sugar levels

Chocolate protein

a rich source of protein, which is important for building and repairing tissues in the body

Fit Me Smoothie

Ingredients

for 1 cup (300 ml)

  • 175 ml orange juice (freshly squeezed or 100% orange juice)
  • 125 g banana
  • 1 tbsp peanut butter
  • 30 g chocolate protein

​*You can also prepare the smoothie in a cold version by using frozen banana

Fit Me Smoothie

Preparation method

  1. Peel the banana and cut it into pieces.
  2. If the peanut butter is too thick, you can heat it for a while to make it easier to mix.
  3. In a blender, combine the orange juice, banana pieces, peanut butter and chocolate protein.
  4. Blend the ingredients to a smooth paste. If the consistency is too thick, you can add some water or ice.
  5. Taste the smoothie and adjust the consistency by adding more orange juice or water if it is too thick. If you want a sweeter taste, you can add honey or maple syrup (optional).
  6. Pour the smoothie into a glass or shaker. If you like, you can garnish the top with banana slices or sprinkle with a little cocoa.

​Enjoy 🙂

Nutritional facts for Fit Me Smoothie

Calories
430 calories
Proteins
29,7 g
Fat
12 g
Carbohydrates
51,6 g

BEST TIP: Try it in the frozen version

You can also prepare Fit Me Smoothie in a cold version using frozen bananas.

How to do it?

  1. Choose ripe bananas. Bananas with darker skin and light spots tend to be sweeter.
  2. Peel the skin off the bananas.
  3. Cut the banana into pieces of the appropriate size. You can cut them into slices or smaller pieces, depending on your preference.
  4. Arrange the banana pieces on a baking tray or plate. Make sure the pieces are arranged one at a time so they don’t stick together.
  5. Place the sheet pan or plate with the banana pieces in the freezer.
  6. Allow the bananas to freeze for at least 2 hours or preferably overnight.
  7. Once the banana pieces are frozen, you can transfer them to an airtight container or freezer bag. Make sure the container is properly sealed to prevent frost from forming.

Done! Now you have frozen banana chunks ready to use in smoothies, desserts or as a snack. Frozen bananas will add density and creaminess to various dishes.

TUESDAY

OPENING

Small is better

Small is better

Energy, health and
a break from routine

A wholewheat tortilla wrap is not just a dish, but a real nutritious and healthy snack that provides the body with essential nutrients. It is a remarkable lunch idea that not only satisfies hunger, but also takes our culinary skills to new and tasty dimensions.

Wholewheat tortilla wrap is a feast for those who appreciate flavor and healthy eating. Wholewheat tortilla bread is an excellent source of fiber, which improves digestion, while providing long-lasting energy. Plus, filled with vegetables and protein, the wrap becomes a wholesome meal.

A wholewheat tortilla wrap is a great way to add variety to your daily diet. Instead of reaching for traditional dishes, we can reach for a colorful, flavoured and textured wrap experience. It’s a fantastic alternative to boring lunches, bringing a touch of the exotic to the daily menu.

There is a wealth of valuable ingredients in one wrap. Vegetables, such as spinach and bell peppers, provide vitamins and minerals while adding crunch and freshness. The addition of protein, in the form of tofu, makes the dish a wholesome meal, satisfying both the palate and the body.

Discover the properties of wholewheat tortilla wrap ingredients

Tortilla

contains dietary fiber, which is beneficial to the digestive system

Cream cheese

a source of calcium, an essential mineral for healthy bones and teeth

Spinach

contains antioxidants such as beta-carotene, lutein and zeaxanthin

Tofu

source of minerals such as iron, magnesium, phosphorus and manganese

Bell pepper

is a source of beta-carotene, which the body converts into vitamin A

Yogurt

a source of probiotics that support healthy bacterial flora in the gut

Dill

provides minerals such as calcium, potassium, and magnesium

Salt and pepper

support the absorption of certain nutrients in the intestines

Wholewheat tortilla wrap

Ingredients

1 piece tortillas

  • 30 g spinach
  • 40 g tofu
  • 30 g bell peppers
  • 40 g yogurt
  • 1 g dill
  • 0,5 g pepper
  • 0,5 g salt

Wholewheat tortilla wrap

Preparation method

​Wrap

  1. Brush the pancake lightly with cream cheese, spreading it evenly over the entire surface.
  2. Arrange the spinach leaves on the cream cheese layer, creating an even layer.
  3. Arrange thinly sliced tofu slices on top of the spinach, trying to distribute them evenly.
  4. Next, evenly distribute the sliced bell peppers over the entire surface of the pancake. The color of the peppers does not matter.
  5. Wrap the pancake, first bending the sides and then rolling it into a closed roll. Make sure the ingredients are well wrapped inside.

Dressing

  1. In a bowl, prepare the dressing by mixing natural yogurt (preferably low-fat) with salt and ground pepper. Season according to your taste preference.
  2. Add to the yogurt washed and dried with a paper towel fresh dill.

Soak each bite of the wrap in the prepared yogurt dressing before eating to enhance the flavor of the dish.

Enjoy 🙂

Nutritional facts for wholewheat tortilla wrap

Calories
286 calories
Proteins
14,1 g
Fat
11,0 g
Carbohydrates
36,0 g
WEDNESDAY

REFRESHMENT

Change your habits

Change your habits

A light snack full
of natural flavor

Yogurt with mousse is not only a light and healthy snack, but also a small masterpiece that can successfully replace both breakfast and dessert. This combination of yogurt with mousse made from natural fruits creates a harmonious flavor composition that pleases every palate.

This snack is rich in nutritional value. Yogurt provides protein, calcium and probiotics, supporting healthy bacterial flora in the gut. The raspberry mousse guarantees additional vitamins, minerals, and antioxidants to support overall health.

It’s worth noting that simple things can be both delicious and healthy. Yogurt with mousse is a perfect example of how to create a tasty feast from a few ingredients. In a world full of complicated dishes, sometimes it’s worth going back to basics and enjoying simple flavors.

Preparing yogurt with mousse then becomes not only the act of eating, but also a moment of conscious eating. It allows us to enjoy not only the taste, but also the satisfaction that comes from taking care of our health. Yogurt with raspberry mousse and granola is therefore not just a snack, it is a small ritual that teaches us to appreciate and enjoy simple daily pleasures.

Discover the properties of yogurt with mousse ingredients

Yogurt

provides calcium, which is crucial for bone and tooth health

Raspberry

helps produce collagen, which maintains skin elasticity

Granola

contains fiber and protein, so it helps maintain a feeling of satiety

Honey

contains natural substances that help fight bacteria and viruses

Yogurt with mousse

Ingredients

for one jar (350 g)

  • 50 g granola
  • 200 g natural yogurt
  • 50 g raspberry mousse
  • 1 tbsp natural honey

Yogurt with mousse

Preparation
method

  1. Pour natural yogurt into a bowl or goblet.
  2. Add raspberry mousse on top of the yogurt. You can use premade raspberry mousse or blitz the raspberries with a tablespoon of honey to a smooth paste.
  3. Sprinkle the yogurt with granola. The granola will add crunch and richness of flavor.
  4. Sprinkle the whole thing with 1 tablespoon of natural honey. You can use honey to taste, adjusting the amount according to your sweetening preference.
  5. Optionally garnish the dish with fresh raspberries or mint leaves to add freshness and aesthetics.

Enjoy 🙂

Nutritional facts for yogurt with mousse

Calories
419 calories
Proteins
14,2 g
Fat
14,7 g
Carbohydrates
57,3 g
THURSDAY

EXCITEMENT

You can do it

You can do it

A colorful bowl
of vitamins and health

Green salad is not only a culinary feast for the senses, but also a bowl full of vitamins and nutrients that provides the body with essentials in no time. It is an extraordinary snack that not only tempts with its taste, but also promotes health and lightness.

Green salad is a real vitamin bomb. Green lettuce leaves provide vitamins A, C, K, and other nutrients essential for the proper functioning of the body. These valuable vitamins support eyesight, stimulate the immune system, and maintain healthy skin.

This green feast is not only delicious, but also a quick snack that delivers health in every bite. Adding a variety of ingredients to the salad, such as tomatoes, cucumbers and olives, enriches its nutritional value while making it a full-fledged meal.

Green salad is also a practical option for working people who want to eat healthy, even on the run. It’s easy to prepare for lunch at work or as an afternoon snack, providing energy for the rest of the day.

Discover the properties of green salad ingredients

Lettuce

contains various antioxidants such as beta-carotene and vitamin C

Cherry tomato

rich in vitamin C, vitamin A, vitamin K, potassium and fiber

Feta cheese

rich in protein, which is important for tissue construction and repair

Pumpkin seeds

contain protein, fiber, vitamins (especially vitamin E) and minerals

Olives

a source of healthy fatty acids, especially oleic acid

Cucumber

contains silicon, which supports the health of skin, hair and nails

Olive oil

relieves stomach problems and aid digestion

Herbs de Provence

have antibacterial, antifungal and antiviral properties

Green salad

Ingredients

  • 30 g lettuce
  • 55 g cherry tomatoes
  • 25 g cucumber
  • 30 g feta cheese
  • 20 g olives
  • 10 g pumpkin seeds
  • 10 ml olive oil
  • 0,5 g herbes de Provence

Green salad

Preparation method

  1. Put the washed and dried lettuce in a bowl.
  2. Wash the cherry tomatoes, cut them in halves and add them on top of the lettuce.
  3. Wash the cucumber, cut it into slices, and then cut the slices in half (do not peel, just wash them thoroughly, as the skin contains many vitamins).
  4. Add the sliced slices to a bowl.
  5. Cut the feta cheese into 1 cm x 1 cm pieces and add to the bowl.
  6. Cut the olives in halves or add them whole to the rest of the ingredients.
  7. Sprinkle the whole thing with pumpkin seeds.
  8. Finally, pour high quality olive oil mixed with herbs de Provence over the salad and gently mix the ingredients.

Enjoy 🙂

Nutritional facts for green salad

Calories
269 calories
Proteins
9,2 g
Fat
23,3 g
Carbohydrates
5,1 g
FRIDAY

!

Good job!

Good job!

Enjoy wholesome
snacks

We love to snack – it’s true, food is an integral part of our lives. So why not make these moments both tasty and beneficial to health? Everyone appreciates variety, and after all, it is the variety of flavors and textures that makes eating a real pleasure. To enjoy snacking, it’s worth ensuring that our snacks are wholesome.

Forget artificial snacks full of unhealthy ingredients. Rediscover the fantastic taste of unprocessed products. Vegetables, fruits, nuts, dried fruits and healthy grains can be excellent ingredients for wholesome snacks. In addition, they are rich in vitamins, minerals and fiber, supporting our health and well-being.

Take care of your body by preparing yourself a healthy box. Choose fresh fruits and vegetables in a variety of colors to provide your body with different of nutrients. Add nuts, seeds, dried fruits and healthy snacks made from whole-grain bread. Such a box will not only satisfy your snacking urge, but also provide valuable nutrients.

Remember that healthy food does not have to be boring. On the contrary, experiment with different flavors and combinations to discover how much deliciousness can be created by reaching for natural, unprocessed products. Take care of your palate while taking care of your health. Your body will certainly thank you for it!

Discover the properties of snack box ingredients

Carrot

an excellent source of beta-carotene, which converts to vitamin A

Cerely

a source of fiber that aids digestion and regulates blood glucose levels

Hummus

source of vitamin C and B6, folic acid, iron, magnesium and phosphorus

Cherry tomatoes

plays an important role in maintaining electrolyte balance

Blue cheese

provides vitamin B12, which is essential for nervous system health

Walnuts

contains alpha-linolenic acid (ALA), which is a type of omega-3 acid

Apricot

provides B vitamins such as B3 (niacin), B5 (pantothenic acid) and B6 (pyridoxine)

Grape

is a rich source of antioxidants such as flavonoids and resveratrol

Snack box

Ingredients

  • 30 g carrot
  • 30 g celery
  • 60 g hummus
  • 30 g cherry tomatoes
  • 20 g blue cheese
  • 15 g walnuts
  • 20 g dried apricots
  • 50 g grapes

Snack box

Preparation
method

  1. Peel the carrots and celery.
  2. Slice them into thin posts, forming sticks.
  3. Slice the cherry tomatoes in half.
  4. Divide the blue cheese.
  5. Divide the walnuts, dried apricots and grapes into separate batches.
  6. Place the carrot and celery sticks in one corner of the box.
  7. Place the hummus in the center of the box for easy reaching. Set the cherry tomatoes next to the hummus. Arrange the blue cheese pieces in one corner. Add walnuts, dried apricots and grapes in the remaining empty spaces in the box.

Preparation of Hummus:

  1. Place the chickpeas (a can of drained chickpeas), a little olive oil, pepper, salt, and possibly lemon juice in a blender for additional flavor.
  2. Blend until you have a smooth hummus.

Enjoy 🙂

Nutritional facts for snack box

Calories
416 calories
Proteins
13,1 g
Fat
25,4 g
Carbohydrates
33,0 g