Nutrition

  • Our meal plan program

    We do not offer a diet but a rational meal plan, which should not be considered a temporary measure but a way of life. Our meal plan is based on the classic Mediterrane...

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  • Can I have fruit for dessert after every meal?

    You cannot eat fruit/dessert after each meal, but you can eat it after breakfast OR lunch (i.e., only once a day).  You should pay attention to the amount of sugar a pa...

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  • Is it better to have a meal before training or after?

    When it comes to gaining muscle mass, we advise the following: eating solid foods (not protein, gainer, amino acids, or other supplements) 1.5-2 hours before training;...

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  • I have sugar cravings

    If you are craving sweets, we can advise the following: Add complex carbohydrates to the diet. Do not ignore all the carbohydrates that are prescribed in our plan. F...

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  • I am vegetarian. Can I use the program?

    We would like to let you know that our meal plan can be suitable for vegetarians. It can be of three types: Omnivore, Vegetarian or Vegan.  If you'd like to make change...

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  • I am vegan. Can I use the program?

    We would like to let you know that our meal plan can be customized to vegan dietary needs. It can be of three types: Omnivore, Vegetarian or Vegan.  If you'd like to ma...

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  • I don’t eat gluten. How to change meals in my plan?

    If you are gluten intolerant or prefer to avoid eating gluten, you can adjust your meal plan according to your meal restrictions. Please read this article to learn how ...

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  • I am lactose intolerant. How can I change my meal plan?

    If you are lactose intolerant, you can make adjustments to your meal plan by excluding lactose-contained products. Please read this article for instructions on how to d...

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  • Can I drink coffee?

    There are two types of people: those with a fast metabolism of caffeine; with a normal/slow metabolism. This is genetically determined. Those with a fast metabolism o...

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  • Can I drink alcohol?

    Drinking alcohol can make it harder to lose weight. There are many reasons for this, including the following:  alcohol is high in calories, and so are the popular mixe...

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  • Do I need dietary supplements?

    The supplement industry is booming, and with so many different products available, it can be challenging to navigate which ones are worthwhile and which ones are simply...

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  • The portions are too big for me

    The meal portion may seem too big because there are a lot of fibre-containing foods in the dishes (for instance, vegetables are very low in calories, and to get the rig...

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  • I am a diabetic. Can I use the program?

    We want to let you know that our meal plan is suitable for people with diabetes because it contains complex carbohydrates, which keep sugar/insulin levels stable throug...

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  • Cooking time for most dishes is under 30 min

    At HARNA, the majority of our recipes are intentionally designed to be quick and convenient, taking less than 30 minutes to prepare, catering to those with busy schedul...

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