Choose a Rina diet recipe for protein, starch, carbohydrate or vitamin day. Each recipe lists ingredients, quantities and servings. Use the sample meal plan to organise meals for the next diet days.
Protein-day recipes
Choose a main protein food and a vegetable accompaniment. Check additions if your version restricts mixing protein sources.
- Lemon chicken: chicken breast with garlic and oregano, served with a suitable salad.
- Baked fish with vegetables: fish fillets with courgette and tomatoes.
Starch-day recipes
Pulses and rice offer different ways to prepare a meat-free meal. Read the ingredients on ready-made stock, and adjust cooking time when you change an ingredient.
- Red lentil stew: lentils with carrot, onion and tomatoes.
- Vegetable rice: rice with peas, carrot and pepper.
Carbohydrate-day recipes
These dishes use no meat, eggs or dairy. Check packaged pasta or dough if you substitute them for the listed ingredients.
- Pasta with tomato sauce: a simple garlic and basil sauce.
- Vegetable pizza without cheese: homemade dough with tomatoes, mushrooms and pepper.
Vitamin-day ideas
These recipes follow the site's version, which allows vegetables and moderate amounts of nuts. Adapt ingredients if your chosen version is more restrictive.
- Fruit salad with walnuts: apple, pear and orange with no added sugar.
- Apple and spinach smoothie: fruit, leafy vegetables and water.
Meal planning and meal prep
Choose dishes for the next four days, check what you already have and list the missing ingredients. If you make extra servings, scale quantities consistently and use an appropriate pan.
A recipe serving describes the dish's yield, not your individual food needs. Use your personal eating plan where you have one. The calendar helps with dates; the app brings meal ideas and weight records onto your phone.
Choosing a recipe for today's Rina diet meal
Check the day in your calendar before choosing a dish. Lentils and rice are in the starch section; pasta and vegetable pizza are in the carbohydrate section. For prepared food, check sauces and toppings as well as the main ingredients.
Can I substitute an ingredient?
Use a replacement that fits your chosen version. Adding cheese to the vegetable pizza changes its ingredients and its place in the plan. Check product labels if you have an allergy.
Does a recipe set my daily intake?
The serving count shows how much food the recipe makes. It does not determine your individual needs or promise weight loss. Use portions appropriate to your own plan.
Can I cook several servings at once?
Scale ingredients in the same proportion and choose a suitable pan. Cooking time does not automatically double when the quantities double. Follow the preparation steps and check that the food is cooked through.
Keep your meal plan on your phone
The app combines a calendar with meal ideas for the day. Use it to plan upcoming meals and record your weight as you follow your chosen version.
Download for Android · Download for iOS · Download from AppGallery · Explore the app features