# DietCoach

> DietCoach is a nutrition website with a collection of popular diets (principles, pros and cons, allowed and forbidden foods, calorie and macro ranges), healthy recipes with exact calories, protein, fat and carbs per serving, and a free AI tool that builds a personal 7-day meal plan.

Content is available in Ukrainian (default), Russian and English: replace `/en/` in any URL with `/uk/` or `/ru/`. Nutrition values are per serving; calories are computed with 4/9/4 kcal per gram of protein/fat/carbs. Content is informational and not medical advice.

## Tools

- [Personal AI meal plan](https://mail.kdv.org.ua/en/ai-plan): enter sex, age, height, weight, activity, goal and allergies; get calorie and macro targets (Mifflin–St Jeor), a 7-day menu with recipes and a shopping list.

## Diets

- [Mediterranean Diet](https://mail.kdv.org.ua/en/diets/mediterranean): Vegetables, olive oil, fish and whole grains. Widely ranked as one of the healthiest eating patterns in the world. Typical intake 1800–2400 kcal/day. Macros: protein 18%, fat 37%, carbs 45%.
- [Keto Diet](https://mail.kdv.org.ua/en/diets/keto): High fat and very low carb: the body enters ketosis and burns fat as its main fuel. Typical intake 1500–2200 kcal/day. Macros: protein 20%, fat 75%, carbs 5%.
- [Intermittent Fasting 16/8](https://mail.kdv.org.ua/en/diets/intermittent-fasting): 16 hours of fasting and an 8-hour eating window. It is about when you eat, not only what. Typical intake 1600–2300 kcal/day. Macros: protein 25%, fat 30%, carbs 45%.
- [Vegan Diet](https://mail.kdv.org.ua/en/diets/vegan): Plant foods only: vegetables, legumes, grains and nuts. Rich in fibre and antioxidants. Typical intake 1700–2400 kcal/day. Macros: protein 15%, fat 25%, carbs 60%.
- [Paleo Diet](https://mail.kdv.org.ua/en/diets/paleo): Eat like our ancestors: meat, fish, vegetables, fruit and nuts — no grains, dairy or sugar. Typical intake 1800–2500 kcal/day. Macros: protein 30%, fat 40%, carbs 30%.
- [DASH Diet](https://mail.kdv.org.ua/en/diets/dash): Designed to lower blood pressure: less salt, more vegetables, fruit and low-fat dairy. Typical intake 1600–2200 kcal/day. Macros: protein 18%, fat 27%, carbs 55%.
- [Low-Carb Diet](https://mail.kdv.org.ua/en/diets/low-carb): A gentler alternative to keto: 50–130 g of carbs a day with a focus on protein and vegetables. Typical intake 1500–2200 kcal/day. Macros: protein 30%, fat 45%, carbs 25%.
- [High-Protein Diet](https://mail.kdv.org.ua/en/diets/high-protein): For athletes and anyone who wants to keep muscle while losing fat: 1.6–2.2 g of protein per kg. Typical intake 2000–2800 kcal/day. Macros: protein 35%, fat 25%, carbs 40%.
- [Flexitarian Diet](https://mail.kdv.org.ua/en/diets/flexitarian): Mostly plant-based eating with occasional meat and fish. Flexible and without strict bans. Typical intake 1700–2300 kcal/day. Macros: protein 18%, fat 30%, carbs 52%.
- [Nordic Diet](https://mail.kdv.org.ua/en/diets/nordic): Oily northern fish, rye, berries and rapeseed oil. The Nordic answer to the Mediterranean diet. Typical intake 1800–2400 kcal/day. Macros: protein 22%, fat 33%, carbs 45%.

## Recipes

- [Protein Pancakes with Berries](https://mail.kdv.org.ua/en/recipes/berry-protein-pancakes): Breakfast; 390 kcal, protein 28 g, fat 9 g, carbs 48 g per serving; 20 min; suits: Intermittent Fasting 16/8, High-Protein Diet, Flexitarian Diet.
- [Keto Breakfast Plate](https://mail.kdv.org.ua/en/recipes/keto-breakfast-plate): Breakfast; 510 kcal, protein 24 g, fat 42 g, carbs 8 g per serving; 15 min; suits: Keto Diet, Paleo Diet, Low-Carb Diet.
- [Fruit Smoothie Bowl](https://mail.kdv.org.ua/en/recipes/fruit-smoothie-bowl): Breakfast; 340 kcal, protein 9 g, fat 8 g, carbs 60 g per serving; 10 min; suits: Vegan Diet, DASH Diet, Flexitarian Diet.
- [Vegan Avocado & Tomato Toast](https://mail.kdv.org.ua/en/recipes/avocado-toast-vegan): Breakfast; 330 kcal, protein 9 g, fat 18 g, carbs 34 g per serving; 13 min; suits: Mediterranean Diet, Vegan Diet, Flexitarian Diet.
- [Avocado Toast with Poached Egg](https://mail.kdv.org.ua/en/recipes/avocado-egg-toast): Breakfast; 420 kcal, protein 19 g, fat 24 g, carbs 32 g per serving; 15 min; suits: Mediterranean Diet, Intermittent Fasting 16/8, High-Protein Diet, Flexitarian Diet.
- [Tuna Poke Bowl](https://mail.kdv.org.ua/en/recipes/tuna-poke-bowl): Lunch; 520 kcal, protein 34 g, fat 18 g, carbs 54 g per serving; 35 min; suits: Intermittent Fasting 16/8, High-Protein Diet, Flexitarian Diet, Nordic Diet.
- [Red Lentil Curry Soup](https://mail.kdv.org.ua/en/recipes/red-lentil-curry-soup): Lunch; 340 kcal, protein 17 g, fat 9 g, carbs 46 g per serving; 35 min; suits: Vegan Diet, DASH Diet, Flexitarian Diet.
- [Egg Bibimbap](https://mail.kdv.org.ua/en/recipes/egg-bibimbap): Lunch; 530 kcal, protein 22 g, fat 16 g, carbs 72 g per serving; 35 min; suits: Intermittent Fasting 16/8, Flexitarian Diet.
- [Warm Quinoa Veggie Bowl](https://mail.kdv.org.ua/en/recipes/quinoa-veggie-bowl): Lunch; 410 kcal, protein 15 g, fat 14 g, carbs 56 g per serving; 30 min; suits: Vegan Diet, DASH Diet, Flexitarian Diet.
- [Wholewheat Penne Arrabbiata](https://mail.kdv.org.ua/en/recipes/penne-arrabbiata): Lunch; 450 kcal, protein 14 g, fat 10 g, carbs 76 g per serving; 25 min; suits: Mediterranean Diet, Vegan Diet, DASH Diet.
- [Creamy Pumpkin Soup](https://mail.kdv.org.ua/en/recipes/pumpkin-cream-soup): Lunch; 260 kcal, protein 6 g, fat 12 g, carbs 32 g per serving; 40 min; suits: Mediterranean Diet, Vegan Diet, DASH Diet, Flexitarian Diet.
- [Chickpea Buddha Bowl](https://mail.kdv.org.ua/en/recipes/vegan-buddha-bowl): Lunch; 480 kcal, protein 18 g, fat 20 g, carbs 58 g per serving; 40 min; suits: Mediterranean Diet, Vegan Diet, DASH Diet, Flexitarian Diet.
- [Salmon & Quinoa Bowl](https://mail.kdv.org.ua/en/recipes/salmon-quinoa-bowl): Lunch; 560 kcal, protein 36 g, fat 24 g, carbs 48 g per serving; 35 min; suits: Mediterranean Diet, Intermittent Fasting 16/8, High-Protein Diet, Nordic Diet.
- [Baked Salmon with Asparagus](https://mail.kdv.org.ua/en/recipes/baked-salmon-greens): Dinner; 470 kcal, protein 38 g, fat 32 g, carbs 8 g per serving; 25 min; suits: Mediterranean Diet, Keto Diet, Intermittent Fasting 16/8, Paleo Diet, Low-Carb Diet, High-Protein Diet, Nordic Diet.
- [Creamy Spinach Chicken Bake](https://mail.kdv.org.ua/en/recipes/spinach-chicken-bake): Dinner; 450 kcal, protein 40 g, fat 28 g, carbs 7 g per serving; 40 min; suits: Keto Diet, Low-Carb Diet, High-Protein Diet.
- [Chicken Skewers with Yoghurt Sauce](https://mail.kdv.org.ua/en/recipes/chicken-kebab-skewers): Dinner; 360 kcal, protein 40 g, fat 14 g, carbs 16 g per serving; 35 min; suits: Mediterranean Diet, Paleo Diet, Low-Carb Diet, High-Protein Diet.
- [Veggie Noodle Stir-Fry with Tofu](https://mail.kdv.org.ua/en/recipes/veggie-noodle-stir-fry): Dinner; 430 kcal, protein 16 g, fat 12 g, carbs 64 g per serving; 25 min; suits: Vegan Diet, Flexitarian Diet.
- [Steak with Roasted Vegetables](https://mail.kdv.org.ua/en/recipes/steak-roasted-vegetables): Dinner; 560 kcal, protein 44 g, fat 36 g, carbs 12 g per serving; 30 min; suits: Keto Diet, Paleo Diet, Low-Carb Diet, High-Protein Diet.
- [Grilled Chicken with Vegetables](https://mail.kdv.org.ua/en/recipes/grilled-chicken-vegetables): Dinner; 420 kcal, protein 42 g, fat 18 g, carbs 20 g per serving; 35 min; suits: Paleo Diet, DASH Diet, Low-Carb Diet, High-Protein Diet.
- [Turkey Meatballs in Tomato Sauce](https://mail.kdv.org.ua/en/recipes/turkey-meatballs): Dinner; 380 kcal, protein 36 g, fat 18 g, carbs 16 g per serving; 40 min; suits: Intermittent Fasting 16/8, Paleo Diet, Low-Carb Diet, High-Protein Diet.
- [Light Chicken Caesar Salad](https://mail.kdv.org.ua/en/recipes/chicken-caesar-light): Salads; 390 kcal, protein 38 g, fat 18 g, carbs 16 g per serving; 27 min; suits: Intermittent Fasting 16/8, Low-Carb Diet, High-Protein Diet.
- [Kale & Chickpea Salad](https://mail.kdv.org.ua/en/recipes/chickpea-kale-salad): Salads; 360 kcal, protein 14 g, fat 18 g, carbs 36 g per serving; 15 min; suits: Mediterranean Diet, Vegan Diet, DASH Diet.
- [Spinach & Strawberry Salad](https://mail.kdv.org.ua/en/recipes/spinach-strawberry-salad): Salads; 240 kcal, protein 6 g, fat 16 g, carbs 20 g per serving; 10 min; suits: Mediterranean Diet, Vegan Diet, DASH Diet, Flexitarian Diet.
- [Greek Pasta Salad](https://mail.kdv.org.ua/en/recipes/greek-pasta-salad): Salads; 410 kcal, protein 13 g, fat 18 g, carbs 50 g per serving; 25 min; suits: Mediterranean Diet, Flexitarian Diet.
- [Greek Yoghurt Berry Parfait](https://mail.kdv.org.ua/en/recipes/greek-yogurt-parfait): Snacks; 220 kcal, protein 16 g, fat 6 g, carbs 26 g per serving; 5 min; suits: Mediterranean Diet, DASH Diet, High-Protein Diet, Flexitarian Diet, Nordic Diet.
- [Mason Jar Salad](https://mail.kdv.org.ua/en/recipes/mason-jar-salad): Snacks; 280 kcal, protein 12 g, fat 14 g, carbs 28 g per serving; 15 min; suits: Vegan Diet, DASH Diet, Flexitarian Diet.

## Optional

- [All diets](https://mail.kdv.org.ua/en/diets)
- [All recipes](https://mail.kdv.org.ua/en/recipes)
- [About](https://mail.kdv.org.ua/en/about)
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