A Free Online Diet Plan For Maximum Power and Weight Management

Balance your blood glucose level in just five days with this free online diet plan. The best remedy against ravenous appetite and fatigue after eating

I would like to refute the popular opinion that delicious food is equivalent to high-calorie nutrition.

The free online diet plan is a result of this:

Because, with just a little imagination and by knowing the necessary basic conditions (you’ll be hearing the term “blood glucose level” a lot), you yourself can arrange your meals in such a way that you can manage your weight without sacrificing your quality of life.

One of the pleasant side effects of a nutrition optimized for the best blood glucose level is: You’ll notice a striking surge of energy within just two days. You will quickly and readily want to continue with the free online diet plan and its underlying principles.

How does it work? When I first tried this diet, which is based on the insights of nutrition expert Adele Puhn, I was amazed at how much one is actually allowed to eat! In fact, regular and sufficient food intake is one of the most important principles of this free online diet plan.

At the same time, one eats the same food as before; only the portion sizes of the individual ingredients or meals are changed. Thus, serious fluctuations of the blood glucose level can be avoided.

A plummeting glucose level (caused by the release of insulin, a bodily reaction to the excessive intake of carbohydrates or sugar) precipitates the medical condition known as “ravenous appetite”. The free online diet plan focuses on eliminating this effect, on the one hand, and reducing the consumption of highly calorific food, on the other.

This means, more precisely: I eat a defined amount of carbohydrate-rich and protein-rich food.

However, mostly high-fiber vegetables, uncooked vegetarian food and salads, in order to: firstly, satisfy one’s hunger and secondly, distribute the release of carbohydrates in the bloodstream over a longer period of time – this, in turn, keeps the blood glucose level stabilized.

The free online diet plan is based on a simple system:

  • Foods rich in starch, such as noodles, rice, potatoes or everything else that you can find in this category of carbohydrate-rich foods are reduced to approx. 80 – 120 g (3-4 oz.) per meal.
  • Ingredients rich in protein such as meat, fish, milk products are also reduced. About 100g (3.5 oz.) You can find a list of protein-rich foods here.
  • Use good fats, but only in moderation. Simple unsaturated fatty acids should account for about half of our total fat consumption. They can be found in olive, rapeseed and peanut oil.
  • There is a sufficient amount of uncooked food, vegetables or salad at each meal. Especially unprocessed (or cooked as little as possible) high fiber foods with a coarse fiber structure are efficient with regard to blood glucose.
    You can find a list of high fiber foods here.
    You don’t need to record the exact quantities in the food diary. Approx. 300g – 500g (10 – 18 oz.), depending on your needs.

A printable food diary is available for download at the bottom of this page.
You can use it to plan ahead and record exactly what you eat. With the free online diet plan, you can keep track of things and get a feel of how different combinations of ingredients affect your bodily functions.

Record your own nutrition preferences in the food diary and change individual recipes accordingly if you need to. As long as you stick to the proportions between the three groups of protein-rich, carbohydrate-rich and high-fiber foods, you can vary the ingredients as desired. In doing this, ensure that you enjoy a variety of different foods!

One thing is crucial for the success of the free online diet plan: preparation.

Purchase everything you need before you start. Enter any changes into your food diary in advance. It’s best to procure fresh vegetables, but frozen foods in an unprocessed state (as unprocessed as possible) will also serve this purpose.

In order to stay adequately nourished even when you’re away from home, e.g. during work: Prepare the meals on the day before (or cook a double amount of dinner and divide the whole in two parts before you start eating!).
Keep the salad in portions, washed clean and separate from the dressing in a Tupperware container. Or, you can adjust the servings at your company’s cafeteria or restaurant to match the free online diet plan’s requirements by ordering commensurate portions.

The five day plan

Day 1

A slice of whole wheat bread with cheese, unsweetened tea or coffee; no fruit juice, only water

1st snack:
A small bowl of coarsely grated red or green cabbage, spiced with a little salt, olive oil and lemon

2nd snack:
1/2-1 kohlrabi

A salad plate with 100g (3.5 oz.) of tuna, 1/2 fennel (quartered and cut into strips, with chopped green vegetables), red peppers

3rd snack:
A kiwi

4th snack:
An apple


Vegetables (zucchini, bell peppers, eggplant) fried in a little olive oil and spiced with salt, pepper, Worcester sauce, garlic and ginger;
100 g (3.5 oz.) sheep’s milk cheese, crumbled and with a little olive oil spread on it.
In addition, 1/2-3/4 cups of white beans, lukewarm, seasoned with rosemary, salt and olive oil

Day 2

30g (1 oz.) cracked wheat or
50g (2 oz.) cereals with low-fat milk, 1 coarsely grated apple

1st snack:
A raw bell pepper

2nd snack:
An apple

Grilled vegetables: peppers, chicories, eggplant.
Rice salad: grated potatoes (approx. 100-150g / 3-5 oz.), green onion,
chilled whole grain rice (80g / 3 oz.), seasoned with salt, oil and vinegar.
100 g (3.5 oz.) grilled scampi,
spiced with chopped garlic and chili and sprinkled with olive oil

3rd snack:
A pear

4th snack:
2 carrots

A salad plate with leaf salad, tomatoes, cucumber, dressed with pumpkin seed oil and white wine vinegar.
Lukewarm lentil salad (from 80g / 3 oz. lentils) with a little garlic, ginger, soy sauce, vinegar and olive oil. One whole-grain bread roll

Day 3

A slice of whole wheat bread with cheese and bell pepper strips, fresh pepper

1st snack:
1/2 kohlrabi

2nd snack:
A cup of raw coleslaw

A salad plate with leaf salad, radicchio, carrot strips, red radish;
3/4 cup of couscous, 1 small turkey escalope fried in a little fat, with Madeira and stock sauce poured over it

3rd snack:
A piece of melon

4th snack:
An apple

Vegetable soup with broccoli, cabbage, carrots etc., 80g (3 oz.) fish, coconut milk, 1/2-3/4 cup rice. A small mixed salad with raw red cabbage

Day 4

Frischkornbrei (fresh prepared grain-pulp with fruit) from 30g (1 oz.) of cracked wheat or spelt, or 50g (2 oz.) oatmeal. Semi-skimmed milk and 1 pear cut into pieces

1st snack:
1-2 raw carrots

2nd snack:
A mango

Shallow fry chopped leek and cabbage (e.g. Chinese cabbage or Savoy cabbage) and add approx. one glass of white wine and one glass of water to it and then stew. Sear carrot and pepper strips as well as 100 g (3 oz.) chicken meat. Each time, add only enough oil so the ingredients will fry.
1/2-3/4 cup whole grain rice

3rd snack:
An apple

4th snack:
A peach

A large salad plate with leaf salad (e.g. Lollo, Burgundy wine), rocket salad, tomatoes, radish, mustard, basil, 80g (3 oz.) whole-grain noodles, 1 egg

Day 5


A slice of whole wheat bread with cheese, topped with tomato slices

1st snack:
An apple

2nd snack:
A pear

Salmon fried in a little oil, spiced with fennel seeds and seasoned with lemon, salt and pepper;
80 g (3 oz.) polenta;
A bowl of ratatouille (bell peppers, zucchini, eggplant, other vegetables)

3rd snack:
Cucumber salad with dill

4th snack:
Fresh fennel cut into very thin slices,
sprinkled with lemon juice and spiced with pepper.

Veal cutlet (nature veal) with small bread dumplings, carrots steamed in a little butter and 1 tsp. sugar; if necessary, pour broth on the meal.

Are you looking for more ideas and other
diet meals?

Principles for realizing this free online diet plan

When do I eat?

As regularly as possible.
The most important thing is: maintain a healthy blood glucose level.
You will quickly get a feel for it. Have your breakfast at the latest half an hour after getting up or after your morning exercise.

You should have your morning snacks in 2-hour intervals at most and in intervals of up to 3 hours in the afternoon. It is always OK if the intervals are shorter. You can also eat the snacks all at once (and not nibble away at them throughout the day).

Record the times when you actually eat in your printable food diary. In this way, you will get a feel for the effects of your nutrition on the blood glucose level.

What else has to be considered?

Some carbohydrates and fats are not apparent at first sight.

For example, there are fats in milk products, sausages, nuts, ready meals.

There are also hidden carbohydrates in some vegetables like maize, pumpkins, potatoes, peas, white beans (see the list of high carbohydrate foods) – and in baked goods, soft drinks, fruit juices, honey, ready sauces (ketchup) and dressings.

Attention! The absorptions of medicines in the blood-stream is also delayed by high fiber nutrition. In this case, please talk about this with your doctor beforehand!

Does it matter what kind of vegetables I eat?

All kinds of vegetables and salads are good. Above all, they should be fresh and unprocessed, if possible. The two things that shouldn’t be missing from any meal and which effectively regulate the blood glucose level are the fruits and vegetables with a coarse fiber structure, such as:

Carrots, bell peppers, apples, pears, green beans, red radishes, cucumbers, celery, cabbage, fennel, kohlrabi.


Crucial for everyone who is trying to lose weight!
At least three times a week for 30 minutes.
Even if you don’t intend to slim down, sport is still beneficial for an efficient blood circulation, resilient muscles and personal satisfaction

You can find the printable food diary here

How do I proceed after five days with this free online diet plan? Within this period, your blood glucose level will have settled down to a stable level and it will be easier for you to eat in such a way that you either continue to lose weight or maintain your current weight.

You already know the principle; now you can plan ahead for the next days.
You want to lose more weight?
Or maintain your current weight, but still appreciate the advantages of the “natural doping” from the last few days?
Continue to plan ahead, record the relevant recipes and snacks in the printable food diary and go shopping.

When you achieve your desired weight, slowly increase your carbohydrate and protein intake. Monitor how this affects your body.

And allow yourselves, nonetheless, something different every three or four days (not at the beginning, however!) – maybe a dessert, a hamburger or a glass of wine. Your blood glucose level will be affected by this, but if you continue to follow the program according to this free online diet plan, your blood glucose level will not be completely thrown off track.

A relapse to old habits is just way too easy: our eating habits are inherited from a time when people used to do hard physical work and the children used to move a lot. Our society is slowly realizing that it is necessary to adjust our nutrition to the changing conditions of our lives with computers, cars and electric equipment.

What can you do if you slip back to old habits?

Just be consistent with your free online diet plan during the next one to two days. The free online diet plan will help you with that.

Has your blood glucose level massively gone out of balance, do you eat uncontrollably?

Just start with the free online diet plan anew.

Your blood glucose level will return to its habitual value within five days.

Follow my diet meals and how I’m going to lose around 20 kg (45 lbs) weight without much sacrifice.

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