ExcellentGreen Zone: The 40–30–30 Balanced Nutrition Program

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Inside you’ll find everything you need for the program: theory, tips, recipes, a food table with nutritional values, upcoming events (trainings), and more. Don’t hesitate to ask your questions in the group!

What Is the ExcellentGreen Zone?

ExcellentGreen Zone is a specialized wellness program designed to help you achieve an ideal figure (weight), excellent overall health, anti-aging benefits, and improved mental and physical performance. In the Pyramid of the ExcellentGreen Zone you’ll see all elements of the program. The first three are absolutely essential (the 40–30–30 balanced nutrition plan, Omega-3 intake, and Polyphenol intake). The remaining elements are recommended accelerators that amplify and speed up results.

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The First Thing to Know About the 40–30–30 Balanced Nutrition Plan

The 40–30–30 plan consists of five meals per day (three main meals and two snacks): breakfast, lunch, afternoon snack, dinner, and an evening snack, spaced about 3–4 hours apart. This helps you avoid intense hunger that often leads to overeating. Even healthy food can be unhelpful when consumed in excessive amounts.

For most people, a daily calorie intake of approximately 1,200–1,500 kcal for women and 1,500–1,800 kcal for men is appropriate (professional athletes may require more). These calories should be distributed across the five meals with the correct macronutrient ratio: 40% carbohydrates, 30% protein, 30% fats.

There are two ways to measure carbs, protein, and fats. One is a relative method, often called the “eyeballing method”, and the other is the precise “food block method”.

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Recommendations & Tips for Faster, Better Results with the ExcellentGreen Zone

• Buy a body scale and a tailor’s tape to measure progress daily (body weight, waist and hip circumference).
• Record your results every day and set a plan toward your ideal weight. If you follow the ExcellentGreen Zone instructions, you can expect about 2–3 kg reduction per month.
• If you use the Food Block Method, use a kitchen scale for maximum precision.
• Refresh your fridge. In the ExcellentGreen Zone there are no forbidden foods; still, prioritize foods marked in green in the table (Appendix 1), and limit those in orange and red. Always follow the 40–30–30 rule (40% carbs, 30% protein, 30% fats).
• Eat five times a day (breakfast, lunch, afternoon snack, dinner, evening snack).
• Keep the interval between meals to no less than 3 hours and no more than 5 hours.
• Have breakfast within one hour after waking.
• Avoid exceeding five food blocks in a single meal.
• Drink at least 1.5 liters of water per day.
• Stay physically active for at least 60 minutes daily (walking, running, cycling, gym, etc.).
• If you train intensively, have a light snack about 30 minutes before your workout.
• Besides the mandatory Omega-3 and Polyphenols, consider other supplements that support the ExcellentGreen Zone and your goals.
• You can enjoy coffee and tea, preferably after meals.
• Try to avoid hard alcohol. Ideally, have 1–2 glasses of wine with dinner, and reduce the carbohydrates in that meal.
• If you miss a meal or eat unbalanced at a celebration or work event, don’t worry. Your next balanced meal will put you back on track with the ExcellentGreen Zone.
• If you’re on the go and can’t balance a meal, you may replace any main or snack with ready-made solutions offered within the ExcellentGreen Zone—balanced bars, cookies, shakes, crackers, etc.
• Keep your motivation high and strive for continuous improvement. Make the ExcellentGreen Zone a lifestyle—the results will impress everyone around you.

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Disclaimer: This content is for educational purposes only and does not replace professional medical advice. If you have a medical condition or take medications, consult your healthcare provider before making significant dietary changes.