Eat well and feel good

Nutritious and sustainable food for energy and balance

Choose from 300 recipes for tasty and healthy food that are easy to prepare and suitable for the whole family.

Karin dricker smaksatt vatten i Bodilys kost- och träningsprogram online.

THE BODILY DIET

Our dietary philosophy

In Bodily we do not work with "quick fix" diets. We work with everyday habits.

The diet is designed to:

give you energy throughout the day
support your training and recovery
if you want to - help you lose fat or keep weight off - without going hungry
be simple enough to follow when life is busy

We focus on:

good carbs with fiber
lots of protein
healthy fats
minimal sugar and fast carbs
food that can be prepared quickly - and that the family can eat too

HOW TO EAT

This is how we eat

6 meals a day - your new basic rhythm

To maintain an even energy balance throughout the day, we eat six times a day, two of which are meals and four are snacks.

In Bodily, you usually eat six times a day. This allows you to:

keep your blood sugar even
avoid crashes and acute cravings
exercise and recover better

This is how it works:

2 meals (lunch/dinner)
4 snacks

The time between meals is about 3 hours.

If you do a HIIT session or other tough training, we recommend that you add a protein shake after the session.

👉 In Bodily Change you follow the diet plan very closely during your 10 weeks.

👉 In Bodily Routine you work more with balance over time (80/20) - but with the same thinking behind the food.

Bodilyappen med receptbank och en grön smoothie, totalt cirka 300 recept.

Karin mixar och dricker grön smoothie från Bodilappens receptbank.

Händer som illustrerar Bodilys handregel för portionsstorlek av protein och kolhydrater.

IT SHOULD BE EASY

manual rules

The rule of thumb - your easy way to eat just the right amount

Instead of counting calories or weighing food, we use the hand rule. Your own hand becomes your personal measure.

On your plate:

A palmful of protein - e.g. chicken, fish, eggs, tofu, quorn
A handful of good carbohydrates - e.g. quinoa, whole grain rice, potatoes, root vegetables
Fat according to the recipe - e.g. olive oil, avocado, nuts, seeds

Your hand = your needs.

Simple, individual and easy to maintain.

protein - carbohydrates - fat

What we eat

Good carbs, good fats, the right protein

We want the body to get what it needs - without unnecessary 'noise'.

Carbohydrates
We choose fiber-rich and nutritious carbohydrates: vegetables, root vegetables, whole grains, legumes and fruit.

We avoid white bread, white rice, plain pasta and other foods with high fast carbohydrates.

Fat
Fat is important for the brain, hormones and satiety.

You can get healthy fats from olive oil, rapeseed oil, nuts, seeds, avocados and olives.

The amount of fat is stated in the recipes - stick to them.

Protein
Protein is extra important in Bodily because you are exercising and the muscles need building blocks.

We mainly work with:
fish, chicken, game meat
eggs
legumes, tofu, quorn and other veggie options

We do not use red meat such as beef, lamb or pork in the recipes.

Varierade måltider och mellanmål i Bodilykosten innehåller bra fett, protein och kolhydrater.

Varierade måltider och mellanmål i Bodilykosten innehåller bra fett, fullvärdigt protein och fiberrika kolhydrater.

Bodily kostplan rekommenderar deltagarna att äta mindre salt.

Bodily kostplan rekommenderar deltagarna att dricka mer vatten.

no added sugar

Water, sugar, salt, coffee and alcohol

A bit strict - to make you feel much better

To get the most out of your trip, we work with a clear but simple framework:

Water

Women: about 3 liters per day
Men: about 4 liters per day

Water helps the body burn fat, remove waste products, and support joints, muscles and skin.

You can add lemon, lime, berries or cucumber - but without sugar.

Sugar
We avoid added sugar completely during the programs.

It slows down the metabolic change you want - and makes you more hungry.

Salt
We keep the salt down. We recommend that you try without salt. But needs are individual and we guide you through your journey.

Coffee & tea
Fine - but preferably max 3 cups per day of coffee/black/green tea.

Herbal tea without sugar/honey can be drunk freely within your daily fluid intake.

Alcohol
During BODILY CHANGE: no alcohol. In BODILY ROUTINE: same recommendation - but you choose.

You sleep better, recover better, get better results and feel better.

THE BUILDING BLOCKS OF MUSCLE

Protein powder

Post-workout protein shake - snack replacement when it suits

Protein is an important part of Bodily's routine - especially when you exercise regularly.

Protein shake
After every HIIT session (and other heavy training) we recommend you have a protein shake.

It consists of:

1 serving of protein powder
water or unsweetened plant drink

Snack replacement
A convenient way to snack when you're in a hurry or on the go.

Consists of:

1 portion of protein powder
about 2 tbsp oatmeal (instant oat)
water or unsweetened plant drink

You can replace up to two snacks per day with a snack replacement.

We recommend a high-protein whey protein in the first instance, but you can use vegetable alternatives if you prefer.

👉 Of course, this is optional - it's your body and you decide.

Bodilys kostplan rekommenderardeltagarna att dricka proteinshake.

Bodilyappen ger deltagarna stort urval av måltider och mellanmål i Bodily kost- och träningsprogrammen.

Karin steker laxfärsbiffar och i mobilen har hon Bodilyappen med Bodilys 300 recept.

strict or flexible

Bodily Change vs Routine

Bodily Change is strict and Bodily Routine is flexible.

The basis is the same - but how strict you are depends on the program:

Bodily Change
You follow the diet plan strictly and go through a clear journey of change over 10 weeks.

The diet is more controlled and you follow the plan to get the maximum effect.

Bodily Routine
Here you work more balanced with a sustainable lifestyle. Your goals decide.

A good rule of thumb is 80/20:

Eat according to Bodily Routine about 80% of the time.
Have space 20% of the time - but still with common sense.

If you want to lose weight → follow the plan close to 100% for a period. Want to gain weight → get advice on how.

great variety

Variety & own recipes

Foods you can keep eating - long after the program

To help you feel good and keep going, we want you to vary what you eat.

Try different recipes (300) every week
Vary protein sources, vegetables, carbs & fats
Use the recipe bank as a base - "Bodilyfy" your own favorites

Some recipes are higher in carbs and can be especially good around tougher workouts - or when you need more energy.

You can also customize the recipes:

make them vegetarian or vegan
substitute ingredients for allergies (nuts, gluten, lactose, milk protein, etc.)
increase protein if you do extra exercise

The important thing is to keep your mindset:

Rule of thumb, good ingredients, lots of protein, good fats, good carbs.