Most nutrition plans fail for the same reason: they are written for someone who does not exist. Someone who never works late, has no kids, no Saturday nights and no grandmother who is offended when you skip seconds.
This plan starts from the other end. First I find out what your day looks like — what you buy, what you cook, when you eat and what you will never put in your mouth. Only then do I work out the numbers and turn them into a menu you can follow on a Monday and at a family dinner.
It is written by hand, after a consultation, by a pharmacist. No templates, no PDF downloaded off the internet, and no forbidden foods you end up eating in secret on Friday.
Who this plan is for
It suits you if
- You want to lose weight without starving and without giving up normal food.
- You have tried diets that work for two weeks and then fall apart.
- You train, but you do not know how much or what to eat to see results.
- You have food intolerances, allergies or a medical condition and need a plan that accounts for them.
- You have no time to count calories and want a ready menu and shopping list.
It is not for you if
- You want results within a week. There is no such thing, and anyone promising it is selling you something.
- You want a training program. This plan covers nutrition only — the FUSE package covers both.
- You are looking for treatment. The plan supports your health but does not replace your doctor.
What is included
Calculated calories and macronutrients
The starting point is your own data: weight, height, age, activity level and goal. From these come your daily calories and how they split between protein, carbohydrates and fat. The numbers are not final — they are a hypothesis we test at every review.
A weekly menu built on everyday groceries
The menu is laid out by day and meal, with portions in grams. The food comes from your local supermarket, not from specialist health shops. It is matched to how much you cook — whether you do not cook at all or cook for the whole family.
Shopping list and swaps
The menu comes with a shopping list and a table of swaps. If you do not feel like something, cannot find it or are simply tired of it, you replace it with an equivalent without upsetting the balance of the day.
A review every 14 days
Your body adapts, and the plan has to adapt with it. Every 14 days we look at your weight, measurements and how you feel, and adjust the numbers and the menu. That way a plateau is caught early instead of discovered two months later.
Adjusted for allergies and conditions
Intolerances, allergies, insulin resistance, thyroid issues and medication are taken into account from the start. With chronic conditions and prescribed medication, the plan is cleared with your doctor first.
Calories are only the beginning
Calories decide whether you lose weight. Whether you last long enough to see it is decided by other things: how full you feel, how often you eat, whether the menu bores you and whether you can cook it on a Wednesday evening after work.
That is why the plan is not a table of numbers. Protein is spread through the day, there is enough fibre, and meals are arranged so hunger is not a constant companion. A plan that keeps you hungry is not strict — it is just badly written.
Food you already know
You will not find ingredients you have to hunt for across three shops. Chicken, eggs, cottage cheese, yoghurt, rice, potatoes, beans and seasonal vegetables — the food you grew up on suits your goal perfectly well when the amounts are right.
If you love a pastry on Sunday, I will not tell you to forget it. We put it in the menu and adjust the rest. A plan that bans everything you like is over by the first Friday.
How the plan is written
Everything starts with a 30-minute conversation. You tell me what you have tried, what did not work and what your day looks like. Then we measure — weight, measurements, photos, and blood work if you have recent results. Without a baseline there is no way to measure progress.
Within 72 hours you get the plan: calories and macros, a day-by-day menu, a shopping list and swaps. Every decision comes with the reason behind it, so you are never following rules you do not understand.
How it works
- 01We talk
30 minutes. You tell me what you have tried, what failed, and what your day looks like.
- 02We measure
Weight, measurements, photos, blood work if you have it. No baseline, no progress.
- 03You get the plan
Within 72 hours. Nutrition, training and supplements, if they make sense. With reasoning.
- 04We adjust
Your body adapts, so does the plan. Every check-in moves the numbers.
The rhythm of the plan
- Day 1Consultation and measurements
- Within 72 hoursYou receive the plan, menu and shopping list
- Day 14First review of the numbers and menu
- Day 28Second review and direction for the next month
Honest expectations
- For the first few days, weighing portions will feel unusual. After a week or two it becomes a habit.
- Following it consistently, the first visible changes come around week 3-4.
- Your weight will not drop every day. Water, salt and sleep move it up and down, so we watch the trend, not the single day.
- The result depends on how closely you follow the plan. My job is to make it easy to follow; yours is to follow it.
Who writes the plan
Stoyan Stankov — a pharmacist and coach. Plans and programs are written by him personally, after a conversation with you, not from a template.
- Master of Pharmacy
- ISSA Certified Personal Trainer
- Sports nutrition specialist
- Active bodybuilding competitor
Compare the plans
| Personal nutrition plan€69 / month | FUSE: nutrition + training€119 / month | Training program€59 / month | |
|---|---|---|---|
| Nutrition plan and weekly menu | Included | Included | — |
| Training program with videos | — | Included | Included |
| Adjustments | Every 14 days | Every week | Weekly progression |
| Direct chat with Stoyan | — | Included | — |
| Monthly progress review | — | Included | — |
| Supplement protocol | — | Included | — |
Questions about the plan
Do I need to buy expensive foods?
No. The plan is built around what you already buy. If you do not like something, we swap it. The swap list comes with the menu.
What if I do not like something on the menu?
Swap it using the swap table. If none of the swaps suit you, raise it at the next review and the menu is adjusted.
Can I eat out or at a friend's?
Yes. One meal out does not ruin the week. The plan is written to survive normal life, not to keep you at home.
I have a medical condition. Can I still sign up?
In most cases, yes. That is why the plan is written by a pharmacist. With chronic conditions and prescribed medication, we clear it with your doctor first.
Are the supplements mandatory?
No. The plan works without them. A supplement is suggested only when it adds something, and you are always told why.
Is training included?
No. This plan covers nutrition only. If you also want a training program, the FUSE package includes both, written together.