Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results

Mon 26

Select Diet Day (5/28) • 26.10.2026 • Week 1 / 4

Day preview — Day 5

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1795 kcal

1834 kcal

1811 kcal

1829 kcal

1874 kcal

1841 kcal

1881 kcal

1822 kcal

1862 kcal

1798 kcal

Day 5 (26.10.2026) Duration in days (1–28)

1874 KCAL

Protein (B)

96.5 g (23%)

Fat (T)

43.9 g (11%)

Carbs (W)

273.2 g (66%)

Hydration 2.5 L (10×250ml)

Meal 1 08:00 GL 74.1 1,36 €

Wholemeal bun with cheese and cherry jam and apple-banana-orange fruit salad

Recipe 5 min $0.18 (Lidl)

Wholemeal bun with cheese, cherry jam, and fruit salad (apple, banana, orange)

1229 kcal B: 13.1g • T: 4g • W: 289g

Show recipe

Ingredients are part of the recipe (9)

Graham Roll $0.18 · Lidl

75 g (1 × Piece) • B: 6.8g · T: 1.3g · W: 42.1g

Light Cottage Cheese $0.28 · Lidl

60 g (60 × Gram) • B: 6.6g · T: 1.8g · W: 1.4g

Low-Sugar Blackcurrant Jam $0.08 · Lidl

30 g (2 × Teaspoon) • B: 0.2g · T: 0g · W: 11.9g

Apple $0.25 · Lidl

180 g (1 × Piece) • B: 0.7g · T: 0.7g · W: 21.8g

Banana $0.17 · Lidl

120 g (1 × Piece) • B: 1.2g · T: 0.4g · W: 28.2g

Orange $0.34 · Lidl

240 g (1 × Piece) • B: 2.2g · T: 0.5g · W: 27.1g

Lemon Juice $0.01 · Lidl

3 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.3g

Cinnamon

0.2 g (2 × Pinch) • B: 0g · T: 0g · W: 0.2g

Bee Honey $0.05 · Lidl

12 g (1 × Teaspoon) • B: 0g · T: 0.1g · W: 9.5g

Preparation of the recipe (2)

1

Cut the rolls open, toast them, and spread them with cheese and jam.
2

Lightly fry the almond pieces in a pan.

Cut the apple, banana, and orange into bite-sized pieces, drizzle with lemon juice, and mix with the raisins and almonds.
Add honey or liquid sweetener.
Season with cinnamon.

BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)

72 min • Glucose: ~174.1 mg/dL • Insulin: 113.4 µIU/mL

Glycemic Load GL

77 / serving

Net carbohydrates: 125.6g

Glycemic Index IG

54 / 100

Peak glucose concentration

~174.1 mg/dL

Estimated peak time: 72 min

Fat and fiber buffer

-48% of peak

Slowing dietary fiber: 16.9g

Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.

Full bio-analysis & interactions

Select store chain to compare ingredient prices:

Ingredients cost in selected store (Lidl) —

Graham Roll

75 g (1 × Piece)

0,17 € Lidl

Light Cottage Cheese

60 g (60 × Gram)

0,26 € Lidl

Low-Sugar Blackcurrant Jam

30 g (2 × Teaspoon)

0,07 € Lidl

Apple

180 g (1 × Piece)

0,23 € Lidl

Banana

120 g (1 × Piece)

0,16 € Lidl

Orange

240 g (1 × Piece)

0,31 € Lidl

Lemon Juice

3 g (1 × Teaspoon)

0,01 € Lidl

Cinnamon

0.2 g (2 × Pinch)

0,00 € Lidl

Bee Honey

12 g (1 × Teaspoon)

0,05 € Lidl

Energy distribution from macronutrients 684 kcal

Protein 17.6 g (10%)

Fat 4.8 g (6%)

Carbs 142.5 g (84%)

Acidity

0.2 g

Alcohol

0 g

Alpha Linolenic Acid

0 g

Ash

3.5 g

Beta-Cryptoxanthin

298.6 µg

Beta-carotene

4.5 µg

Boron

0.2 mg

Calcium

173.9 mg

Carbohydrate

142.5 g

Carotene Beta

246.7 mg

Chloride

1.9 mg

Chlorine

4.3 mg

Cholesterol

12.6 mg

Chromium

0 µg

Citric acid

1.8 mg

Cobalt

0 µg

Copper

0.4 mg

Fat

4.8 g

Fatty monounsaturated

1 g

Fatty polyunsaturated

0.9 g

Fatty saturated

1.8 g

Fatty trans

4.2 g

Fiber

16.9 g

Fiber insoluble

7.7 g

Fiber soluble

3.4 g

Fluoride

6 mg

Folate

0.6 µg

Fructose

27.2 g

Glucose

20.3 g

Histidine

18 g

Iodine

6 µg

Iron

4.2 mg

Isoleucine

33.6 g

Leucine

60 g

Linoleic Acid

0.1 g

Lutein + zeaxanthin

388.5 mg

Lycopene

0 µg

Lysine

44.4 g

Magnesium

120.7 mg

Malic acid

0.9 g

Manganese

0.8 mg

Methionine

9.6 g

Molybdenum

0 µg

Nickel

0.1 mg

Oleic Acid

0 g

Omega 3

0.1 g

Omega 6

0.2 g

Oxalic acid

0.1 mg

Palmitic Acid

0 g

Phenylalanine

33.6 g

Phosphorus

192.6 mg

Potassium

1395.5 mg

Protein

17.7 g

Quinic acid

0.2 g

Salt

1.4 g

Selenium

7.4 µg

Silica

0 mg

Sodium

556 mg

Sorbitol

1.8 g

Starch

6.6 g

Stearic Acid

1.8 g

Sucrose

18 g

Sugar

79.6 g

Sugar added

4.5 g

Threonine

32.4 g

Total sugar alcohols

1.8 g

Tryptophan

13.2 g

Valine

45.6 g

Vitamin A

87.6 µg

Vitamin B1 (Thiamin)

0.5 mg

Vitamin B12 (Cobalamin)

4.5 µg

Vitamin B2 (Riboflavin)

0.4 mg

Vitamin B3 (Niacin)

3.7 mg

Vitamin B4 (Choline)

6.1 mg

Vitamin B5 (Pantothenic acid)

0.3 mg

Vitamin B6 (Pyridoxine)

0.8 mg

Vitamin B7 (Biotin)

0.6 mg

Vitamin B9 (Folate)

51 µg

Vitamin C (Ascorbic acid)

155.6 mg

Vitamin D

4.3 µg

Vitamin D3

0 µg

Vitamin E

2.1 mg

Vitamin K

7.2 µg

Water

544.4 g

Zinc

1.3 mg

Shopping List — Wholemeal bun with cheese and cherry jam and apple-banana-orange fruit salad

9 Ingredients

Graham Roll

75 g (1 × Piece) $0.18

Light Cottage Cheese

60 g (60 × Gram) $0.28

Low-Sugar Blackcurrant Jam

30 g (2 × Teaspoon) $0.08

Apple

180 g (1 × Piece) $0.25

Banana

120 g (1 × Piece) $0.17

Orange

240 g (1 × Piece) $0.34

Lemon Juice

3 g (1 × Teaspoon) $0.01

Cinnamon

0.2 g (2 × Pinch)

Bee Honey

12 g (1 × Teaspoon) $0.05

Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results

44.79 $

Gross price (includes VAT)

What you get immediately:

Complete day-by-day meal plan with exact weights, recipes, and shopping list
Balanced macros (P/F/C), calories, and full vitamin & mineral RDA coverage
Print-ready PDF book plus interactive meal editing directly in your dashboard

One-time PDF Purchase

44.79 $

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4.99 $ / mo.

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Bio-Analysis Diet Plan

Slim Plan 28 – 28-dniowy plan redukcyjny 2000 kcal dla najlepszych efektów i zdrowej przemiany

1874 kcal B: 96.5g T: 43.9g W: 273.2g

Glycemic Load

Balanced

Workout Window

120 min

Pre-workout

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Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results

Day preview — Day 5

Wholemeal bun with cheese and cherry jam and apple-banana-orange fruit salad

Ingredients are part of the recipe (9)

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