Daily targets.

DDiana
Estimated maintenance1,800–1,950calories/day
Gradual fat loss1,650–1,750calories/day
IIlya
Estimated maintenance2,550–2,700calories/day
Gradual fat loss2,250–2,400calories/day

Protein

Daily targetD85–100 gI130–150 g

  • Chicken breastD100 g cooked → 31 g proteinI150 g cooked → 46 g
  • SalmonD100 g cooked → 22–25 gI150 g cooked → 33–38 g
  • ShrimpD100 g cooked → 24 gI150 g cooked → 36 g
  • Plain Greek yogurtD¾ cup → 15–18 gI1 cup → 20–23 g
  • 1 large eggD6 gI2 eggs · 12–13 g
  • Firm tofuD100 g → 10–17 gI150 g → 15–26 g
  • Cooked lentils1 cup → 18 g
  • Cooked chickpeasD1 cup → 14–15 gI1 cup → 15 g
  • Cottage cheeseD½ cup → 12–14 gI1 cup → 24–28 g
  • Edamame1 cup shelled → 18 g
  • Canned sardines100 g → 24–25 g
  • Lean beefI150 g cooked → 39–45 g
  • TunaI150 g cooked → 38–43 g

Fiber

Daily targetD25–30 gI30–38 g

Leafy greens

  • Spinach2 cups → 1.5 g
  • Spinach (cooked)1 cup → 4 g
  • Kale2 cups → 1.5–2.5 g
  • Kale (cooked)1 cup → 4–5 g
  • Romaine lettuce2 cups → 2 g
  • Arugula2 cups → 0.5–1 g
  • Spring mix2 cups → 1–2 g
  • Collard greens (cooked)1 cup → 5 g
  • Swiss chard (cooked)1 cup → 4 g
  • Bok choy (cooked)1 cup → 1–2 g

Vegetables

  • Artichoke (cooked)1 medium → 7 g
  • Green peas (cooked)1 cup → 9 g
  • Broccoli (cooked)1 cup → 5 g
  • Brussels sprouts (cooked)1 cup → 6 g
  • Carrots1 cup → 3.5 g
  • Carrots (cooked)1 cup → 4–5 g
  • Green beans (cooked)1 cup → 4 g
  • Sweet potato with skin (baked)1 medium → 4 g
  • Potato with skin (baked)1 medium → 4 g
  • Asparagus (cooked)1 cup → 3–4 g
  • Cabbage (cooked)1 cup → 3 g
  • Cauliflower (cooked)1 cup → 3 g
  • Zucchini with skin (cooked)1 cup → 2 g
  • Eggplant (cooked)1 cup → 2–3 g

Fruits

  • Raspberries1 cup → 8 g
  • Blackberries1 cup → 7.5 g
  • Pear with skin1 medium → 5–6 g
  • Apple with skin1 medium → 4–5 g
  • Avocado½ medium → 5–7 g
  • Kiwi2 medium → 4 g
  • Orange1 medium → 3 g
  • Strawberries1 cup → 3 g
  • Blueberries1 cup → 3.5 g
  • Banana1 medium → 3 g
  • Pomegranate seeds½ cup → 3.5 g

Whole grains

  • Oats (dry)½ cup → 4 g
  • Barley (cooked)1 cup → 6 g
  • Bulgur (cooked)1 cup → 8 g
  • Quinoa (cooked)1 cup → 5 g
  • Buckwheat (cooked)1 cup → 4–5 g
  • Brown rice (cooked)1 cup → 3.5 g
  • Whole-wheat pasta (cooked)1 cup → 6 g
  • Whole-wheat bread2 slices → 4–6 g
  • Air-popped popcorn3 cups → 3.5 g

Beans and legumes

  • Lentils (cooked)D½ cup → 8 gI1 cup → 15–16 g
  • Chickpeas (cooked)D½ cup → 6 gI1 cup → 12–13 g
  • Black beans (cooked)½ cup → 7–8 g
  • White beans (cooked)½ cup → 6–9 g
  • Kidney beans (cooked)½ cup → 6–7 g
  • Split peas (cooked)½ cup → 8 g
  • Edamame, shelled (cooked)1 cup → 8 g

Nuts and seeds

  • Chia seedsD1 tbsp → 4–5 gI2 tbsp → 8 g
  • Ground flaxseedD1 tbsp → 2 gI2 tbsp → 4 g
  • Almonds28 g → 3.5 g
  • Pistachios28 g → 3 g
  • Sunflower seeds28 g → 3 g
  • Pumpkin seeds28 g → 2 g
  • Walnuts28 g → 2 g

Saturated fat

LimitDIdeally ≤12 gIIdeally ≤16 g

  • Butter1 tbsp → 7 g
  • Heavy cream1 tbsp → 3.5 g
  • Cheddar28 g → 6 g
  • Whole milk1 cup → 4.5 g
  • 2% milk1 cup → 3 g
  • 1 large eggD1.6 gI2 eggs · 3.2 g
  • Olive oil1 tbsp → 2 g
  • 85% dark chocolateD20 g → roughly 5–6 gIDark chocolate (85%) · 20 g → 5–6 g
  • Coconut oil1 tbsp → 12 g
  • SalmonD100 g → about 1–3 gI100 g → approximately 1–3 g
  • Peanut butterI2 tbsp → 3 g
  • Chicken breast without skinI150 g → approximately 1.5 g

This is a limit, not a target to reach.

Total fat

Daily targetD55–70 gI65–80 g

  • Olive oil1 tbsp → 14 g
  • Walnuts28 g → 18 g
  • Almonds28 g → 14 g
  • Avocado½ medium → 11–15 g
  • Sunflower seeds28 g → 14 g
  • Peanut butterD1 tbsp → 8 gI2 tbsp → 16 g
  • TahiniD1 tbsp → 8 gI2 tbsp → 16 g
  • Sesame oilD1 tsp → 4.5 gI1 tbsp → 14 g
  • Chia seedsD1 tbsp → 4 gI2 tbsp → 8 g
  • SalmonD100 g → 5–15 g depending on speciesI150 g → 8–23 g depending on species
  • Ground flaxseedI2 tbsp → 6 g
  • 2 large eggsI10 g

Carbohydrates

Daily targetD190–230 gI260–290 g

  • Cooked white rice1 cup → 45 g
  • Cooked brown rice1 cup → 45 g
  • Cooked buckwheat1 cup → 33 g
  • Oats½ cup dry → 27 g
  • Medium baked potato35–37 g
  • Whole-wheat breadD1 slice → 12–20 gI2 slices → 24–40 g
  • Cooked pastaD1 cup → 40–45 gI1½ cups → 60–68 g
  • Medium banana27 g
  • Blueberries1 cup → 21 g
  • Cooked lentilsD½ cup → 20 gI1 cup → 40 g
  • Cooked chickpeasD½ cup → 22 gI1 cup → 45 g
  • Plain milkD1 cup → 12 gIMilk · 1 cup → 12 g
  • Large baked potatoI60–65 g
  • Cooked quinoaI1 cup → 39 g
  • Medium orangeI15 g
  • Medium sweet potatoI24 g

Added sugar

LimitDIdeally ≤25 gIIdeally ≤36 g

  • White sugar1 tsp → 4 g
  • HoneyD1 tsp → 6 gI1 tbsp → 17 g
  • Maple syrup1 tbsp → 12 g
  • Agave1 tbsp → 15–16 g
  • Sweetened yogurtone container → often 8–18 g added
  • Granola½ cup → often 5–12 g added
  • Sweetened oat milk1 cup → often 5–10 g added
  • Regular sodaD12 oz → around 39 gI12 oz → 39 g
  • Chocolate chip cookieoften 8–15 g
  • Sweetened iced latteIoften 15–35 g

Check labels for actual added sugar.

Whole fruit’s natural sugar doesn’t count toward this target.

Fluids

Daily targetD~2–2.5 LI~2.5–3 L beverages

  • Water, plain or infusedIPlain water
  • Sparkling water if toleratedISparkling water
  • Black tea
  • Green tea
  • MatchaIUnsweetened matcha
  • Coffee
  • Unsweetened iced tea
  • Milk
  • Unsweetened fortified soy milk
  • Caffeine-free rooibos teaIRooibos tea
  • Ginger tea
  • Diluted fruit-infused water
  • Unsweetened herbal beverages with pregnancy-safe ingredients
  • Lemon water
  • Iced coffee without syrup
  • Low-sodium broth

Ilya may need more fluids on gym days, depending on sweating.

What to avoid & limit.

Added sugar≤25 gper day
Caffeine<200 mgper day
Sodium<2,300 mgper day
AvoidLimitOK

Foods to avoid or significantly limit

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  • Coconut oilAvoid as an everyday cooking oil
    ?Very high in saturated fat.
  • Beef tallow and lamb fatAvoid as regular cooking fats
    ?Concentrated sources of saturated fat.
  • Bacon, salami, sausages, and hot dogsIdeally avoid or reserve for rare occasions
    ?Often high in sodium, saturated fat, and preservatives.
  • Regular sodaIdeally avoid as a regular drink
    ?High in added sugar; carbonation may worsen bloating.
  • AlcoholAvoid while trying to conceive
    ?No established safe amount during pregnancy.
  • Energy drinks
    ?May contain high levels of caffeine and other stimulants.
  • High-mercury fish
    ?Mercury can harm fetal development.
  • ButterRarely; ideally 0–1 times/week as a significant ingredient
    ?High in saturated fat, which raises LDL cholesterol.
  • GheeRarely; use small amounts
    ?High in saturated fat.
  • Heavy creamOccasionally, approximately 1–2 times/month
    ?High in saturated fat and calories.
  • Fatty beef and lambLimit to approximately once/week, 100–120 g cooked
    ?Higher in saturated fat.
  • Deep-fried foodsOccasionally, approximately 1–2 times/month
    ?Often calorie-dense and may contribute to digestive discomfort.
  • Packaged pastries and doughnutsOccasional treats
    ?Often high in saturated fat, refined flour, and added sugar.
  • Chips and buttery crackersOccasionally, in small portions
    ?Can be high in sodium, calories, and saturated fat.
  • Sugary breakfast cerealsLimit significantly
    ?Often high in added sugar and low in fiber.
  • Sweetened coffee drinksOccasionally
    ?Added sugar and liquid calories accumulate quickly.

Foods that are okay

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  • EggsUp to 1 whole egg on many days; add egg whites for extra protein
    ?Provide protein and choline, important for pregnancy preparation; adjust intake based on LDL results and overall diet.
  • Plain low-fat Greek yogurtDaily, ¾–1 cup
    ?Good source of protein and calcium; try lactose-free if it causes bloating.
  • CheeseApproximately 2–4 times/week, 20–30 g
    ?Choose pasteurized, lower-saturated-fat varieties.
  • Low-fat milkDaily if desired, 1 cup
    ?Provides protein and calcium; lactose-free milk may help digestion.
  • Lean beef or lambApproximately once/week, 100–120 g cooked
    ?Provides iron, zinc, and vitamin B12; choose lean cuts.
  • Chicken breastApproximately 3–5 times/week, 100–150 g cooked
    ?Lean protein with relatively little saturated fat.
  • Skinless chicken thighsApproximately 1–3 times/week, 100–150 g cooked
    ?Good protein source, slightly fattier than breast.
  • SalmonApproximately 1–2 times/week, 100–120 g
    ?Rich in omega-3 fatty acids and protein.
  • SardinesApproximately 1–2 times/week, 90–110 g
    ?Provide omega-3s, protein, and calcium when eaten with bones.
  • ShrimpApproximately 1–2 times/week, 100–150 g
    ?High in protein and low in saturated fat; cook thoroughly.
  • Canned light tuna (skipjack)Can be included among 2–3 weekly low-mercury seafood servings; vary fish choices
    ?Provides lean protein.
  • White riceDaily if desired, ½–1 cup cooked per meal
    ?Easy to digest for many people; combine with protein and vegetables.
  • Brown riceApproximately 2–4 times/week, ½–1 cup cooked
    ?Provides more fiber than white rice.
  • Sourdough breadDaily if desired, 1–2 slices
    ?Choose whole-grain varieties for additional fiber.
  • PastaApproximately 1–3 times/week, 1–1½ cups cooked
    ?Choose tomato, vegetable, or olive-oil-based sauces more often than cream-based sauces.
  • PotatoesSeveral times/week, 1 medium
    ?Provide carbohydrates, potassium, and fiber when eaten with skin.
  • AvocadoMost days, ¼–½ avocado
    ?Source of heart-healthy unsaturated fats and fiber.
  • NutsDaily, 20–30 g
    ?Walnuts, almonds, and pistachios provide unsaturated fats, fiber, and minerals.
  • Peanut butterDaily if desired, 1–2 tbsp
    ?Choose varieties without hydrogenated oils and excessive added sugar.
  • Olive oilDaily, approximately 1–2 tbsp total
    ?Preferred everyday cooking fat; contains mostly monounsaturated fat.
  • Sesame oilRegularly, 1–2 tsp
    ?Adds flavor and unsaturated fats; use modest quantities.
  • Dark chocolateWhen desired, approximately 10–15 g
    ?Can fit a healthy diet, but contains saturated fat.
  • Homemade dessertsApproximately 1–3 times/week if desired
    ?Portions and ingredients matter more than a fixed frequency.

Drinks

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  • KombuchaAvoid when pregnant or pregnancy is possible
    ?May contain residual alcohol or be unpasteurized.
  • AlcoholAvoid while trying to conceive and throughout pregnancy
    ?No known safe amount during pregnancy.
  • Ginger teaOccasionally, in normal food-strength amounts
    ?May help some digestive symptoms; avoid concentrated herbal products without medical advice.
  • Fresh fruit juiceOccasionally, approximately 4–6 oz
    ?Contains natural sugar but less fiber than whole fruit; choose pasteurized juice.
  • Regular sodaRarely
    ?High in added sugar and may worsen bloating.
  • Plain waterDaily, approximately 2–2.5 L total fluids as a starting point
    ?Primary source of hydration.
  • Lemon or fruit-infused waterDaily
    ?Flavorful alternative to sweetened beverages without significant added sugar.
  • Black teaApproximately 1–2 cups/day
    ?Fine in moderation; count toward the daily caffeine limit.
  • Green teaDaily if desired
    ?Contains antioxidants and caffeine; keep total caffeine below 200 mg/day.
  • MatchaDaily if desired, approximately 1 serving
    ?Contains caffeine; avoid heavily sweetened preparations.
  • Coffee or iced latteDaily if desired, within the 200 mg caffeine limit
    ?Choose unsweetened or lightly sweetened versions with low-fat milk or fortified soy milk.
  • Low-fat milkDaily if desired, approximately 1 cup
    ?Provides protein, calcium, and other nutrients.
  • Unsweetened fortified soy milkDaily if desired, approximately 1 cup
    ?Good plant-based alternative providing protein and calcium.
  • Unsweetened fortified oat milkDaily if desired
    ?Dairy alternative, generally lower in protein than soy milk.
  • Rooibos teaOccasionally or regularly in normal beverage amounts
    ?Naturally caffeine-free.
  • Sparkling waterAs tolerated
    ?No added sugar, but carbonation may increase bloating.

Cooking methods

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  • Deep-fryingOccasional, approximately 1–2 times/month
    ?Adds calories and can make meals harder to digest.
  • Cooking with butter, ghee, or animal fatRarely
    ?Prefer olive oil or other unsaturated cooking oils to reduce saturated fat.
  • RoastingUse regularly
    ?Excellent for vegetables, potatoes, chicken, and fish; use measured olive oil and avoid excessive charring.
  • BakingUse regularly
    ?Good for fish, chicken, vegetables, and homemade meals without excessive added fat.
  • SautéingUse regularly
    ?Cook vegetables, mushrooms, tofu, and lean proteins with a modest amount of olive oil.
  • Pan-searingUse regularly
    ?Suitable for salmon, chicken, shrimp, and lean meat; avoid burning or heavily charring.
  • BoilingUse regularly
    ?Good for potatoes, eggs, grains, legumes, and vegetables; requires no added fat.
  • SimmeringUse regularly
    ?Excellent for soups, broths, beans, lentils, and gentle cooking.
  • StewingUse regularly
    ?Good for lean meat, vegetables, and legumes; remove excess animal fat from broths.
  • SteamingUse regularly
    ?Particularly useful for vegetables when bloated; softens food without added fat.
  • PoachingUse regularly
    ?Gentle method for fish, chicken, and eggs with minimal added fat.
  • Air-fryingUse regularly
    ?Good alternative to deep-frying for potatoes, chicken, tofu, and vegetables.
  • GrillingUse regularly
    ?Suitable for lean meats, fish, and vegetables; avoid heavy charring and excessive smoke.
  • Stir-fryingUse regularly
    ?Quick method for vegetables and lean proteins using modest amounts of unsaturated oil.

Sauces, seasonings & condiments

Items19

  • Butter-based saucesRarely
    ?High in saturated fat.
  • Cream-based saucesOccasionally
    ?Use low-fat milk or yogurt-based alternatives more often.
  • Honey-based glazesOccasionally, small portions
    ?Honey contributes added sugar.
  • Lemon juiceDaily
    ?Adds acidity and flavor without added sugar or saturated fat.
  • VinegarDaily if tolerated
    ?Good for dressings and marinades; reduce if it aggravates reflux.
  • GarlicAs tolerated
    ?Adds flavor but may cause bloating due to fermentable carbohydrates.
  • OnionAs tolerated
    ?Nutritious and flavorful, but a common bloating trigger.
  • Olive oilDaily, within overall fat portions
    ?Preferred oil for cooking and dressings.
  • TahiniRegularly, approximately 1 tbsp
    ?Provides unsaturated fats and minerals; calorie-dense.
  • Plain yogurt sauceRegularly
    ?Use pasteurized low-fat yogurt; adjust garlic according to digestive tolerance.
  • Tamari or soy sauceRegularly, approximately 1–2 tsp per serving
    ?Choose reduced-sodium versions when possible.
  • SrirachaAs desired, approximately 1–2 tsp
    ?Adds heat and flavor; monitor sodium and added sugar.
  • GochujangAs desired, approximately 1–2 tsp
    ?Flavorful fermented chili paste; contains sodium and often added sugar.
  • Tomato pasteRegularly
    ?Useful base for sauces, soups, and stews; choose versions without unnecessary added salt or sugar.
  • MustardRegularly
    ?Generally low in calories; check sodium.
  • MayonnaiseAs desired, approximately 1 tbsp
    ?Prefer versions made with unsaturated oils; still calorie-dense.
  • Fresh herbsDaily
    ?Parsley, cilantro, dill, basil, mint, and thyme add flavor with minimal calories.
  • Dried spicesDaily
    ?Cumin, coriander, turmeric, paprika, cinnamon, and pepper are useful alternatives to excess salt.
  • SaltDaily in moderation
    ?Aim to stay below approximately 2,300 mg sodium/day from all sources; less may help depending on individual health needs.

Sweets

Items14

  • Homemade oatmeal cookiesOccasionally, approximately 1–2 small cookies
    ?Can include oats and nuts; added sugar and fat depend on recipe.
  • Cake and pastriesOccasional treats, for example once weekly
    ?Often high in added sugar and saturated fat.
  • Ice creamOccasionally, approximately ½ cup
    ?Can contain significant saturated fat and added sugar.
  • Fruit sorbetOccasionally, small serving
    ?Typically lower in saturated fat than ice cream but may be high in added sugar.
  • Sugar-free candy containing sorbitol, maltitol, or xylitolLimit or avoid if bloating occurs
    ?Sugar alcohols can cause gas and diarrhea.
  • Added sugar overallAim for approximately 25 g/day or less on most days
    ?Natural sugars in whole fruit and plain milk do not count toward this limit.
  • Strawberries, blueberries, raspberries, and blackberriesDaily, approximately ½–1 cup or more as tolerated
    ?Natural sweetness, fiber, vitamins, and antioxidants.
  • Kiwi, oranges, and bananasDaily as part of fruit intake
    ?Provide natural carbohydrates, vitamins, minerals, and fiber.
  • DatesAs desired, approximately 1–2 small dates
    ?Naturally sweet and provide fiber; portions matter.
  • Dark chocolate (70–85%)When desired, approximately 10–15 g
    ?Satisfies chocolate cravings; watch saturated fat.
  • Plain Greek yogurt with fruitDaily if desired
    ?Protein-rich alternative to sugary desserts.
  • HoneyAs desired, approximately 1 tsp at a time
    ?Counts as added sugar.
  • Maple syrupAs desired, approximately 1 tsp at a time
    ?Counts as added sugar despite being natural.
  • Agave syrupAs desired, approximately 1 tsp at a time
    ?Not meaningfully healthier than regular sugar.

Pregnancy-prep food safety

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  • AlcoholAvoid while trying to conceive and during pregnancy
    ?No established safe amount during pregnancy.
  • High-mercury fishAvoid swordfish, shark, king mackerel, marlin, orange roughy, tilefish from the Gulf of Mexico, and bigeye tuna
    ?Mercury can harm fetal nervous system development.
  • Raw fish and sushiChoose fully cooked seafood when pregnant or pregnancy is possible
    ?Raw seafood increases foodborne illness risk.
  • Raw oysters and shellfishAvoid when pregnant; cook thoroughly
    ?Risk of bacterial and viral infections.
  • Raw or undercooked eggsChoose thoroughly cooked eggs or pasteurized egg products when pregnant
    ?Reduces Salmonella risk.
  • Unpasteurized milk, cheese, and juice
    ?Increased risk of harmful bacterial infections.
  • Raw sproutsAvoid during pregnancy; cook thoroughly before eating
    ?Bacteria can survive within raw sprouts.
  • Unwashed produce
    ?Wash vegetables and fruit thoroughly before eating.
  • Undercooked meat and poultry
    ?Cook to recommended safe internal temperatures to prevent infection.
  • Herbal fertility supplements and detox productsAvoid unless cleared by your clinician
    ?Safety and effectiveness may be uncertain.
  • Aggressive calorie restriction and fastingAvoid while trying to conceive
    ?Prioritize adequate energy and nutrient intake.
  • Cold deli meat and hot dogsDuring pregnancy, heat to 165°F or steaming hot before eating
    ?Helps reduce Listeria risk.
  • Refrigerated smoked salmonDuring pregnancy, eat only when cooked thoroughly in a dish
    ?Shelf-stable canned smoked fish is an alternative.
  • CaffeineKeep below 200 mg/day from all sources
    ?Includes coffee, tea, matcha, chocolate, and other caffeinated products.
  • Low-mercury seafoodEat approximately 2–3 servings/week, totaling 8–12 oz
    ?Choose salmon, sardines, shrimp, trout, pollock, and canned light tuna.
  • Prenatal vitaminTake daily, with at least 400 mcg folic acid unless your clinician recommends otherwise
    ?Supports early fetal neural tube development.