Nutrition
4 min read
5 Optimal Rules for Reduction
Emilia Szymańska
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Diets Premium Expert • 19.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Emilia Szymańska | min read 4 min | Scientifically reviewed by a clinical dietitian 19.03.2026 |
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Key Takeaways
The phase of reduction presents a challenge for every athlete, usually associated with many sacrifices and not very appealing flavors of meals. However, we decided to discard this stereotype and propose a few rules that you can apply.
Meal Plan
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Frozen yogurt with cranberries, raspberries, and blackberries
Ingredients: 400 g of Greek non-fat yogurt, 50 g of American cranberries, 50 g of raspberries, 50 g of blackberries, 25 g of almonds. We incorporate the fruits into the yogurt and carefully mix all the ingredients until we obtain a consistent texture. Then, we place the resulting mixture in the freezer for about an hour. After this period, we remove the dessert, mix it again, and return it to the freezer. If necessary, we repeat this process once more.
Nutritional value
Protein: 17.5 g Carbohydrates: 42 g Fats: 11.5 g Total calorie quantity: 412 kcal.
Rucola Pesto Pasta with Chicken
Ingredients: 250 g of chicken breast pieces, 150 g of rucola, 125 g of whole grain pasta, 125 g of natural yogurt 0%, 15 g of olive oil, 15 grams of sunflower seeds, spices: garlic, black pepper, Himalayan salt. Prepare the chicken breast by cutting it into small cubes. Heat the pan and lightly toast the sunflower seeds until they turn golden brown. Combine the rucola and sunflower seeds in a tall container and add the olive oil. Blend until a thick, uniform pesto consistency is achieved. Cook the pasta according to the instructions on the package. Heat the pan, add the pesto and stir in the yogurt until the sauce is creamy. Add the chicken and season with garlic, salt, and pepper. Cover and simmer the mixture for about 15 minutes. Remove the lid and continue to cook for an additional 10 minutes. Pour the sauce over the previously prepared pasta.
The nutrient content
Protein: 50 g Carbohydrates: 95.7 g Fats: 27.9 g Total number of calories: 980 kcal.
Spicy tomato sauce with pasta and turkey fillet
The required ingredients are: 300 g of turkey fillet, 150 g of whole grain pasta, 120 g of cocktail tomatoes, 115 g of red bell pepper (about 1⁄2 piece), 40 g of fresh arugula, 25 g of olive oil, 7 g of fresh jalapeño pepper (about 1⁄2 piece), 2 cloves of garlic, 1 onion, spices: basil, sugar, chili, black pepper, Himalayan salt. In a small bowl, heat up 5 g of fat. Press the garlic through a press and lightly fry it, adding salt and pepper. Be careful not to let the garlic burn. Once it is browned, set it aside. Cut the cocktail tomatoes into quarters, bell pepper, and onion into small cubes. Heat up 15 g of olive oil in a pan. Fry the tomatoes, then add the red bell pepper, jalapeño pepper, and spices. Pour a little water over everything and let it simmer with the lid closed. On a separate pan, heat up 5 g of olive oil. Add the onions and fry them until they are golden brown. Add chili and a pinch of sugar. Transfer the caramelized onion to the tomato-pepper sauce. Add the meat to the sauce. Let it simmer with the lid closed, stirring occasionally. Meanwhile, cook the pasta. Once the meat is cooked, pour the sauce over the cooked pasta and garnish the dish with chopped arugula.
Nutritional content
Protein: 60 g Carbohydrates: 91.9 g Fats: 27.9 g Total energy value: 910 kcal.
Meat salad with vegetables
Ingredients: 300 grams of beef, 250 grams of natural yogurt, 240 grams of salad mixture (1 pack), 115 grams of red bell peppers, 100 grams of cherry tomatoes, 45 grams of apple, 30 grams of light mozzarella, 20 grams of Dijon mustard, 20 grams of olive oil, 10 grams of sunflower seeds, spices: black pepper, rosemary, mint, parsley, Himalayan salt. Cut the tomatoes into quarters, bell peppers, apple, and mozzarella into cubes. Transfer to a bowl and mix with the salad mixture. Mince or chop the beef into small cubes. Cook in a pan with heated olive oil. Season with black pepper and rosemary. Cook for about 15 minutes. Remove the lid and fry until done. Add to the salad. Mix the yogurt with the remaining olive oil and mustard. Season with salt and parsley. Toast the sunflower seeds in a separate pan until golden brown. After a few minutes, add to the salad. Pour the sauce over everything and garnish with black pepper.
Nutritional Value
Protein: 60 g Carbohydrates: 42.7 g Fat: 20.6 g Total Caloric Content: 671 kcal.
Cottage cheese with pickled cucumbers and sweet pepper
Ingredients: 200 g cottage cheese, 125 g natural yogurt 0%, 105 g onions, ?? 60 g pickled cucumbers, ‡ 60 g orange peppers, † 10 g sesame, ̊ spices: black peppers, estragon, hops, sweet peppers, black pepper, Himalayan salt. Sauté sesame on a dry pan with the addition of pepper. Wash vegetables before cutting them into small cubes. Add them together with sesame to the bowl with cottage cheese. Combine everything with yogurt, mash with a fork to achieve a creamy consistency. Add spices to taste.
Nutrient content
Protein: 30 g Carbohydrates: 24.3 g Fats: 7.9 g Total caloric content: 393 kcal.
Lowering of body fat levels - Summary
The recipes mentioned above demonstrate that lowering body fat levels need not be unpleasant. It all depends on the level of engagement. Often it is worthwhile to invest some time and experiment in the kitchen.
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mgr Emilia Szymańska
✓Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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