How many calories are in each meal in this plan?

Breakfast is approximately 400 calories, lunch approximately 500 calories, dinner approximately 800 calories and the snack approximately 300 calories.

How much should I change my intake to lose or gain weight?

Once you know the number of calories needed to maintain your current weight, reduce it by 500 calories a day to lose weight, or add an extra 500 calories to gain weight.

How much water should I drink?

At least 2 litres a day, and more if you train.

What should I do if protein powder makes me feel bloated?

It may be the lactose you are reacting to. In that case, choose a protein powder based on protein isolate, which is protein in concentrated form and free of lactose.

Daily Menus for Those Who Want to Build Muscle and Reduce Body Fat! | Hardworkout Magazine

Key takeaways

- Carbohydrate and protein supply four calories per gram, while fat supplies nine.

- Mifflin's formula estimates basal metabolic rate, which is then multiplied by an activity factor (PAL) ranging from 1.2 for bedridden people to 2.4 for physically demanding work.

- The article's stated dietary limits are no more than 500 g of red meat per week, 300–450 g of pure fish per week (200 g of it oily fish) and at least 250 mg of EPA/DHA daily.

If you do not plan what you will eat during the week, it can be difficult to decide on the spot what to eat in order to get enough variety. A varied diet ensures that you get all the nutrients you need, and you become less food tired.

How many calories does this meal plan contain, and how do you work out your own needs?

This menu is based on you eating about 2000 calories and 4 meals a day. You can calculate your calorie needs in a simple way by multiplying your weight in kilograms by 30 calories. So if you weigh, for example, 65 kilograms, the calculation would be: 65 x 30 kcal = 1950 calories. If you want to do a more accurate calculation that also takes activity level into account, you can see at the bottom of the article.

Distribution of Macros

Macronutrients contain different amounts of calories:

- Carbohydrates (1 g) = 4 calories

- Proteins (1 g) = 4 calories

- Fat (1 g) = 9 calories

The person this meal plan is intended for weighs 65 kilograms, trains 3-4 days a week, and wants to be in a calorie deficit to reduce body fat.

The distribution of macronutrients is therefore approximately 40 E% carbohydrates, 30 E% proteins, and 30 E% fat. 800 calories from carbohydrates, 600 calories from proteins, and 600 calories from fat.

The macros vary slightly depending on which meal option is chosen.

![overview of calories](https://hardworkout.no/wp-content/uploads/2019/06/AdobeStock244468767-225x150.jpeg)

Here you get various options for breakfast, lunch, dinner, and a snack

Each of the suggestions corresponds to approximately the same amount of calories but varies slightly in the distribution of macronutrients (proteins, carbohydrates, and fat).

Breakfast options (approx. 400 calories)

- Oatmeal (60 g oats, 10 g chia seeds, 300 g almond milk, 20 g protein powder) topped with 100 g berries

- 3 slices of whole grain bread (100% whole grain) with 60 g lean meat spread / 1 can of mackerel in tomato or 2 boiled eggs and 1 glass of milk (300ml)

- Pancakes (60 g oats, 10 g chia seeds, 1 egg, 300 g almond milk, 1/2 tsp cardamom)

- 50 g sugar-free granola, 300 g milk, topped with 100 g berries

- [Energy shake](https://hardworkout.no/energishaken-du-ma-prove/) (The recipe corresponds to about 800 kcal, so you can halve the amount for a breakfast meal on the go)

Recipe for homemade granola without added sugar can be found here: [Homemade granola – Perfect for breakfast or as a snack!](https://hardworkout.no/hjemmelaget-granola-perfekt-til-frokost-eller-som-mellommaltid/)

Recipe for homemade whole grain bread can be found [here](https://hardworkout.no/hjemmebakt-grovbrod-i-jerngryte-rikt-pa-fiber-mettende-og-god-pa-smak/).

![Oats](https://hardworkout.no/wp-content/uploads/2020/02/imgonline-com-ua-compressed-3FiiaIB6khY-225x150.jpg)

Lunch options (approx. 500 calories)

- 3 slices of whole grain bread (100% whole grain), 100 g lean meat spread / roast beef, 1 glass of milk (300ml)

- 200 g chicken breast, 1/2 avocado, 200 g salad of choice vegetables, and 50 g rice

- 2 boiled eggs, 1 pack of kidney beans (230 g), 30 g whole grain pasta, and 200 g salad of choice vegetables

170 g marinated shrimp / 200 g prawns, 100 g cooked edamame beans (green soybeans), 75 g whole grain pasta, and 200 g salad of choice vegetables

(Balsamic vinegar or soy sauce can be used as dressing for the salads) - Omelette with 3 eggs, 50 g milk, 40 g lean meat spread, 30 g light cheese, and choice vegetables. 1/2 avocado on the side.

Dinner options (approx. 800 calories)

- 200 g lean meat (such as chicken breast or turkey), 1 avocado, 100 g rice, 200 g vegetables. (Balsamic vinegar or soy sauce)

- 130 g red fish or 300 g white fish, 300 g sweet potato, 1 tbsp sour cream, 200 g vegetables

- 200 g ground beef or beef (sirloin/tenderloin), 1 large whole grain tortilla, 1/2 avocado, 1/2 can kidney beans/bean mix, 200 g vegetables, 1 tbsp sour cream, 2 tbsp salsa

- 3 pieces of coarse fish cakes/fish burgers, 200 g sweet potato, 1 avocado and 200 g vegetables

- Vegetarian dinner: 100 g red lentils, 1 pack of kidney beans (230 g), vegetables, onion, chili, garlic, tomato sauce made from 1 can of chopped tomatoes and 2 tbsp tomato paste, 50 g rice or whole grain pasta. Add fresh basil and season with cayenne pepper, salt, and pepper.

Tips for dinner vegetables: Asparagus, cabbage, mushrooms, onion, broccoli, carrot, cauliflower, bell pepper, kale, spinach, celery, and spring onion.

Great side dish for both meat and fish: [Kale chips – The perfect side!](https://hardworkout.no/gronnkalchips-det-perfekte-tilbehoret/)

![](https://hardworkout.no/wp-content/uploads/2018/04/middag-balansert-225x150.jpeg)

Snack options (approx. 300 calories)

- 100 g low-fat cottage cheese or 150 g light yogurt, 25 g almonds, 200 g berries

- 1 protein shake (40 g), 1 banana, and 1 tbsp almonds (10 g)

- 40 g sugar-free granola, 1 Skyr yogurt/100 g vanilla quark

- 1 handful of nuts (approx. 25 g), 1 glass of milk (300 ml), and 1 apple

![](https://hardworkout.no/wp-content/uploads/2018/03/Sjokolade-proteinshake-210x150.jpeg)

How can you swap carbohydrate and protein sources without changing the calories?

You can easily vary between the protein and carbohydrate sources you want for all meals, just adjust the amounts.

Equivalent calorie amounts in:

- 50 g brown basmati rice or white rice

- 200 g sweet potato

- 200 g potato

- 50 g whole grain pasta

- 1 large whole grain tortilla

Equivalent calorie amounts in fish/meat:

Approximately the same calorie amount in 200 g chicken breast, 200 g ground beef, 200 g beef (for example, sirloin), 130 g red fish, and 300 g white fish.

Remember:

- Weigh the food items before frying/boiling.