Eat smart your way – how to easily find a healthy diet

How to plan your diet in Livity

There are two simple ways to approach your nutrition in Livity—choose the one that suits you best. 📲

1. Recipes + nutrition tracker

Do you want inspiration in the form of ready-made meals while also keeping track of whether you’re eating in line with your goals? Then you’ll love the nutrition tracker.

You can easily log your meals on the home screen—choose from our recipes or add your own foods by scanning or searching.

When your day is complete, you’ll instantly see how you compare to your needs, making it easy to adjust and optimize your diet.

log meals in the nutrition tracker

you can use our recipes or scan your own foods

see instantly whether you’re meeting your daily needs

Tap “create calorie target” first, so everything is tailored to you.

Do you want the freedom to choose what you eat—while still knowing you’re on track? Then the nutrition plans are for you.

Start with the calorie calculator in the Nutrition Advice tab to get your personalized recommended intake.

Then you choose a nutrition plan that fits your daily routine (3, 4, or 5 meals per day).

In the plan, we guide you with different ingredient options for each meal, so you can easily combine your own meals based on your preferences—without having to guess.

use the calorie calculator

get a recommended intake

choose a nutrition plan

build your own meals based on ready-made guidelines

Simple, flexible, and effective.

Here are a few things that often cause problems:

❌ Eating too little (often leads to cravings and fatigue)

❌ Cutting out entire nutrients

❌ Chasing perfection instead of consistency

❌ Believing that results require extreme changes

👉 What works best is what you can stick to over time.

Good staples to have at home 🛒

To make things easier—stock your kitchen with good ingredients:

Rice, pasta, potatoes

Quark, cottage cheese

When you have good food at home, making good choices becomes automatic.

How to use your staples in practice

Many people think they “have nothing at home”—but often it’s more about not knowing what to make with what you have.

Here are a few simple go-to meals you can always throw together:

Quick lunch/dinner: Rice + salmon + frozen vegetables + salt

Protein-rich breakfast: Oatmeal + quark + berries + nuts

Quick snack: Eggs + fruit or quark + a handful of nuts

Simple pasta: Pasta + tuna/chicken + olive oil + garlic + vegetables

👉 It doesn’t have to be complicated—the most important thing is that it gets done.

Tip: Build meals using a simple template

Think like this when you’re cooking:

Protein: meat, chicken, fish, eggs, quark

Carbohydrates: rice, pasta, potatoes, oats

Fat: olive oil, nuts, eggs

Vegetables: fresh or frozen

If you have these four components → you have a complete meal.

Make it even easier for yourself

Always have something ready in the fridge/freezer (e.g. pre-cooked chicken or cooked rice)

Choose simple over perfect

Buy the same staple foods every week—so you don’t have to think

Nutrition tips to help you build a sustainable diet

Small habits make a big difference over time. Here are simple guidelines to keep in mind in your daily life:

Eat vegetables with at least 2 meals per day → Adds volume, nutrients, and helps keep you full

Make sure to include protein in every meal → Examples: chicken, fish, eggs, quark, cottage cheese → Helps you build muscle and stay full longer

Eat carbohydrates before training → Provides energy and better performance → Examples: oats, rice, potatoes, fruit, bread

Refuel with protein after training → For recovery and results → Examples: protein shake, quark, eggs, or a proper meal

Have regular meals → Try not to skip meals—it often leads to stronger cravings later

Always have a “good option” within reach → For example: quark, fruit, smoothie, protein shake, overnight oats, or nuts → Makes it easier to make good choices when you’re hungry

Drink enough water → Fatigue and hunger can sometimes be dehydration

The 80/20 rule → Eat well most of the time—but leave room for flexibility → That’s how you create something sustainable

Keep it simple → You don’t need to cook advanced meals—simple food is good food

Let go of perfectionism → A good diet isn’t about being perfect, but consistent

Plan your meals in advance (a little is enough!) → You don’t need to meal prep everything—but have a plan for the day

Shop when you’re full → Reduces the risk of impulse buys

Have simple “go-to” meals you can always make → Removes the stress of deciding what to eat

Accept that some days won’t be perfect → The next meal is always a new opportunity

See food as fuel—not just emotion → How do you want to feel and perform?

Get enough sleep → Sleep affects hunger, cravings, and food choices

Be consistent—not extreme → That’s what creates results over time

Allow yourself to enjoy food → Restriction often creates more cravings than control

You don’t need to make it complicated.

A sustainable diet is about:

Let go of the idea of “perfect”—and focus instead on what you can do every day.

That’s where results are created 🤍

At Livity, we stand for a simple approach to nutrition and a sustainable lifestyle. 🍏

But how do you actually get there?

Those of you who have been using Livity for a while know that we don’t believe in extreme diets. Instead, we want to create a lifestyle that’s sustainable over time—both for your body and for life as a whole.

We’re not after quick solutions or “quick fixes” that don’t last in the long run. We want to give you tools that work—today, tomorrow, and years from now.

This article will help you understand how to think about nutrition in a simple and sustainable way.

The foundation: all nutrients are needed

To feel good and achieve results, your body needs all nutrients.

Completely excluding something is rarely a good idea.

Balance is key—and when you get the right distribution of nutrients, energy, recovery, and results will follow.

Protein is perhaps best known for building muscles—but it’s so much more than that.

All of our cells need protein, and it’s an essential building block for muscles, hormones, and the immune system.

If you get enough protein, you’ll also feel fuller and recover better from training.

Protein is found in:

meat, chicken, fish, eggs, dairy products, tofu, beans, lentils, quorn, etc.

Fat is essential—full stop.

It protects our organs, helps the body absorb vitamins, and is crucial for hormonal balance.

Many people are still afraid of fat, but without enough of it, the body doesn’t function optimally.

Healthy fats are found in:

salmon, avocado, nuts, seeds, olive oil, eggs, etc.

Carbohydrates are the body’s primary source of energy—and especially important if you train.

They help the body perform, recover, and build muscle.

If you often feel tired, low on energy, or sluggish—it may be worth taking a look at your carbohydrate intake.

Carbohydrates are found in:

rice, pasta, potatoes, bread, fruit, vegetables, etc.

Vegetables are something many people underestimate—but they make a huge difference.

– for satiety and gut health

– for the body’s functions

– for the immune system and recovery

Try to vary your vegetables—different colors = different nutrients.

👉 Short on time? Frozen vegetables are a perfect option.

How to build a good meal

Once you understand the nutrients, the next step becomes simple.

If you include all of these components in your meals, you will:

✔ stay full longer

✔ have more stable energy

✔ achieve better results

Examples of recipes from our recipe library 🍲

Here are a few simple examples with a good balance:

Eat smart your way – how to easily find a healthy diet

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