Nordic meal plan for dieting

• Leafy Greens: Incorporate kale, spinach, and lettuce for low-calorie nutrients.
• Lean Proteins: Include fish, chicken, and tofu for balanced meals.
• Whole Grains: Choose barley, quinoa, and oats in moderate portions.
• Low-Sugar Fruits: Add berries, apples, and pears for sweet, low-calorie options.
• Healthy Fats: Use avocado, olive oil, and nuts in moderation.
• Root Vegetables: Enjoy sweet potatoes, carrots, and turnips in controlled portions.

• High-Calorie Foods: Avoid excess nuts, seeds, and fatty cuts of meat.
• Refined Grains: Skip white bread, pasta, and other refined grains.
• Sugary Foods: Limit intake of sweets, candies, and sugary drinks.
• Fried Foods: Avoid fried and greasy foods that add unnecessary calories.
• Processed Snacks: Skip chips, cookies, and other processed snacks.
• High-Sodium Foods: Reduce intake of salty snacks and processed meats.

To enhance your Nordic diet meal plan with lighter options, consider these substitutions:

• For a leaner fish option, replace salmon fillets with haddock, which is lower in fat and calories.
• Instead of using rye bread, try crispbread, which offers a lower-calorie alternative with a satisfying crunch.
• To add variety to your grains, switch oats with quinoa flakes, which are lighter and provide a good source of protein.
• For a different vegetable option, replace carrots with celery root, which is lower in carbohydrates and has a mild flavor.
• Instead of using chickpeas, try edamame, which is higher in protein and lower in calories.

Prioritize whole foods and avoid costly processed diet products. Buying in bulk and focusing on seasonal produce can reduce grocery bills. Preparing meals at home allows for better portion control and cost savings. Planning and prepping meals ahead of time can minimize food waste and unnecessary spending.