Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation

Sat 24

Select Diet Day (3/28) • 24.10.2026 • Week 1 / 4

Day preview — Day 3

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Day 3 (24.10.2026) Duration in days (1–28)

1534 KCAL

Protein (B)

70.9 g (23%)

Fat (T)

63.9 g (21%)

Carbs (W)

168.9 g (56%)

Hydration 2.5 L (10×250ml)

Meal 2 13:00 GL 35.1 0,94 €

Spicy potato salad

Recipe 25 min $0.21 (Lidl)

Spicy Potato Salad

287 kcal B: 7.7g • T: 6g • W: 59.6g

Show recipe

Ingredients are part of the recipe (6)

Potatoes $0.21 · Lidl

225 g (3 × Piece) • B: 4.3g · T: 0.2g · W: 39.4g

Green Pepper $0.26 · Lidl

100 g (0.5 × Piece) • B: 1.1g · T: 0.3g · W: 4.6g

Red Bell Pepper $0.26 · Lidl

100 g (0.5 × Piece) • B: 1g · T: 0.3g · W: 6g

Chili Peppers $0.05 · Lidl

20 g (1 × Piece) • B: 0.4g · T: 0.1g · W: 1.8g

Linseed Oil $0.01 · Lidl

5 ml (1 × Teaspoon) • B: 0.1g · T: 5g · W: 0.1g

Onion $0.15 · Lidl

170 g (1 × Piece) • B: 1.9g · T: 0.2g · W: 15.8g

Preparation of the recipe (2)

1

Boil the potatoes with a little salt.
Let the potatoes cool slightly and then cut into strips.

Dice the cucumber and slice the bell peppers.

Finely chop the chili pepper.
Make a marinade from the chili, oil, salt, pepper, and herbs and pour it over the potatoes.
2

Now eat the grapefruit.

BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)

70 min • Glucose: ~124 mg/dL • Insulin: 52.4 µIU/mL

Glycemic Load GL

31.1 / serving

Net carbohydrates: 55.3g

Glycemic Index IG

46 / 100

Peak glucose concentration

~124 mg/dL

Estimated peak time: 70 min

Fat and fiber buffer

-48% of peak

Slowing dietary fiber: 12.3g

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) —

Potatoes

225 g (3 × Piece)

0,19 € Lidl

Green Pepper

100 g (0.5 × Piece)

0,24 € Lidl

Red Bell Pepper

100 g (0.5 × Piece)

0,24 € Lidl

Chili Peppers

20 g (1 × Piece)

0,05 € Lidl

Linseed Oil

5 ml (1 × Teaspoon)

0,01 € Lidl

Onion

170 g (1 × Piece)

0,14 € Lidl

Energy distribution from macronutrients 360 kcal

Protein 8.7 g (10%)

Fat 6.1 g (15%)

Carbs 67.6 g (75%)

Alanine

0.2 g

Alcohol

2.3 g

Alpha Linolenic Acid

0.9 g

Alpha-Cryptoxanthin

2.3 µg

Arginine

0.2 g

Ash

3.4 g

Aspartic acid

0.8 g

Beta-Cryptoxanthin

2.3 µg

Beta-carotene

1.9 µg

Beta-sitosterol

15.8 mg

Boron

0.2 mg

Calcium

85.7 mg

Carbohydrate

67.6 g

Chloride

10 mg

Chlorine

156 mg

Cholesterol

5.2 mg

Chromium

0.2 µg

Citric acid

900 mg

Cobalt

0 µg

Copper

0.6 mg

Cysteine

0.1 g

Fat

6.1 g

Fatty monounsaturated

0.9 g

Fatty polyunsaturated

4.2 g

Fatty saturated

0.7 g

Fatty trans

2.3 g

Fiber

12.3 g

Fiber insoluble

6.2 g

Fiber soluble

3.8 g

Fluoride

0 mg

Folate

4.6 µg

Fructose

4.8 g

Galactose

2.3 g

Glucose

5.5 g

Glutamic acid

0.5 g

Glycine

0.1 g

Histidine

0.1 g

Iodine

12.4 µg

Iron

2.2 mg

Isoleucine

0.1 g

Lactose

2.3 g

Leucine

0.2 g

Linoleic Acid

1.1 g

Lutein

17 µg

Lutein + zeaxanthin

23.3 mg

Lysine

0.3 g

Magnesium

94.4 mg

Malic acid

337.5 g

Maltose

2.3 g

Manganese

0.8 mg

Methionine

0.1 g

Molybdenum

19.6 µg

Nickel

0 mg

Nitrogen

0.7 g

Omega 3

2.7 g

Omega 6

1.1 g

Oxalic acid

11.3 mg

13.1 µg

Phenylalanine

0.2 g

Phosphorus

201.1 mg

Phytosterols

32.8 mg

Polyunsaturated fat 20:2 n-6

0.7 g

Polyunsaturated fat 20:3 n-3

2.9 g

Potassium

1654.9 mg

Proline

0.1 g

Protein

8.7 g

Salt

0.1 g

Selenium

1.6 µg

Serine

0.2 g

Silica

2.3 mg

Sodium

28.2 mg

Starch

36.7 g

Sucrose

4.6 g

Sugar

14.3 g

Sugar added

2.3 g

Sulfur

129.8 mg

Threonine

0.1 g

Total sugar alcohols

2.3 g

Tryptophan

0.1 g

Tyrosine

0.1 g

Valine

0.2 g

Vitamin A

200.9 µg

Vitamin B1 (Thiamin)

0.4 mg

Vitamin B12 (Cobalamin)

2.3 µg

Vitamin B2 (Riboflavin)

0.2 mg

Vitamin B3 (Niacin)

4.5 mg

Vitamin B4 (Choline)

27 mg

Vitamin B5 (Pantothenic acid)

1 mg

Vitamin B6 (Pyridoxine)

1.6 mg

Vitamin B7 (Biotin)

0.2 mg

Vitamin B9 (Folate)

114.3 µg

Vitamin C (Ascorbic acid)

303.6 mg

Vitamin D

2.3 µg

Vitamin E

5.1 mg

Vitamin K

13.4 µg

Water

438.7 g

Zeaxanthin

8.5 µg

Zinc

1.7 mg

Shopping List — Spicy potato salad

6 Ingredients

Potatoes

225 g (3 × Piece) $0.21

Green Pepper

100 g (0.5 × Piece) $0.26

Red Bell Pepper

100 g (0.5 × Piece) $0.26

Chili Peppers

20 g (1 × Piece) $0.05

Linseed Oil

5 ml (1 × Teaspoon) $0.01

Onion

170 g (1 × Piece) $0.15

Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation

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

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44.79 $

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Bio-Analysis Diet Plan

Plan Svena – 4-tygodniowy program 1500 kcal dla zdrowej energii i skutecznej przemiany

1534 kcal B: 70.9g T: 63.9g W: 168.9g

Glycemic Load

Balanced

Workout Window

120 min

Pre-workout

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Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation

Day preview — Day 3

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Ingredients are part of the recipe (13)

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Spicy potato salad

Ingredients are part of the recipe (6)

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