What this bundle is about

• This bundle will help you finally understand how to eat in a balanced way — without diets, restrictions, or chaos on your plate.
• You will learn the basics of healthy nutrition in simple words: proteins, fats, carbohydrates, fiber, portions, meal timing, the healthy plate, food swaps, and meal planning.
• The lecture gives you a clear foundation, while the guide helps you apply it immediately in practice: build your plate, choose portions, plan a day of meals, swap foods without losing balance, and plan your weekly diet.

What’s inside

In the lecture:

• how balanced nutrition works without complicated schemes;
• what proteins, fats, carbohydrates, and fiber are, and how to work with them;
• how to build a healthy plate for everyday life;
• which foods are worth including in your diet regularly;
• how cooking affects the quality of nutrition.

In the guide:

• the hand method for determining your individual portion size;
• examples of balanced meal plans;
• constructors for breakfasts, salads, dinners, snacks, and a festive table;
• food swaps without losing balance;
• daily and weekly meal planning, the 80/20 principle, and a grocery basket.

Why choose the bundle

The lecture explains how everything works. The guide shows how to implement it in your life. Together, they provide not just information, but a ready-to-use system for everyday nutrition — without strict rules, counting every calorie, or feeling that “healthy eating is complicated.”

Who it’s useful for

• For those who want to eat healthily without diets and restrictions.
• For those who want to stabilize weight, energy, appetite, and well-being through a more understandable diet.
• For those who do not know what to eat every day or how to build a balanced plate.
• For parents who want to develop healthy eating habits for themselves and their children.
• For specialists in health, nutrition, fitness, or sports — as a structured foundation on nutrition.

What you will get as a result

• You will understand how to build your diet without extremes.
• You will learn how to create a balanced plate from simple foods.
• You will be able to choose portions, swaps, snacks, and meals for your daily routine.
• You will get a system you can use not for 2 weeks, but long-term.

Please note: The final amount charged to your card may vary slightly due to currency conversion and processing fees applied by your bank or payment provider. All payments are processed in UAH. Prices in USD are provided as approximate equivalents for your convenience.

How to access your guide: After completing your payment, you’ll receive an email with a link to our platform where you can view or download the guide. Didn’t receive the email? Please contact us at drtolstikova1@gmail.com — we’re here to help. Support hours: Monday–Saturday, 9:00 AM – 8:00 PM (UTC+3)