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Meal Plans For Diets That Are Supported by Science

In the midst of the trend and tendancy of diets,

the key is to replace "unhealthy" food with real/ unprocessed food and find what you like.

Low-Carb: real food

The low-carb, real food based diet is perfect for people who need to lose weight, optimize health and lower the risk of disease.

The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content.

Chicken Alfredo à la Low-Carb, High-Fat

Here’s what you will need:

4 persons

  • 4 eggs

  • 6 egg yolks

  • 2⁄3 cup (200 ml) water

  • 2 tablespoons olive oil

  • 0.4 cup (100 ml) psyllium husk

  • 4 tablespoons coconut flour

  • 2½ teaspoons herb salt


  • 2 lbs (1 kg) chicken filets

  • 2⁄3 lb fried bacon

  • 1¼ cups (300 ml) heavy cream

  • 2⁄3 cup (200 ml) milk

  • 2⁄3 cup (200 ml) parmesan

  • 4 garlic cloves

  • 4 tablespoons pesto

  • Salt, black pepper

  • 8 fresh mushrooms

  • 1 large red bell pepper

  • Butter to fry in


Set the oven to 300°F (150°C). Start with the pasta: Whisk the eggs until fluffy, add liquids and olive oil. Mix together the dry ingredients and whisk into the egg batter. Let sit for 7–8 minutes. Stir. Spread the batter onto two sheets of parchment paper. Place plastic wrap on top and roll out towards the edges of the papers. Try to spread evenly and thinly. Remove the plastic foil before baking. Bake for about 10 minutes. Let cool and remove the top paper and roll up from the short side. Then cut into strips with a sharp knife. Turn the oven temperature up to 400°F (200°C). Clean the chicken breasts and split lengthwise so that you get twice as many filets. Add salt and pepper and fry in butter at medium heat until the fillets turn golden. Place in a baking form and bake in oven, about 10 minutes. Fry the bacon until crisp. Shred the parmesan cheese. Bring the cream and milk to a boil, stir in finely chopped garlic and pesto and season with salt and pepper. Fry the sliced peppers and mushrooms in butter, salt and pepper and mix the pasta with the vegetables and pour the sauce on top. Only mix enough so that everything holds together, the rest of the sauce is served on the side. Spread the chicken on top of everything together with a couple of bacon strips and perhaps a little more parmesan cheese!

(Recipe by Åse Falkman Fredrikson)

Mediterranean Diet

Recommended for heart & mental health.

This diet is based on the traditional foods that people eat in the Mediterranean countries (Italy, Greece, Spain, etc.)

Roasted Mediterranean Vegetable Lasagne

Here’s what you will need: