How many calories does the diet plan contain?

The plan is approximately 1800 calories per day, made up of breakfast at 400-500 kcal, lunch at 500-600 kcal and dinner at 700-800 kcal.

How do I calculate how many calories I need?

As a quick estimate you can multiply your weight by 30 calories. For a more precise figure, calculate your BMR with Mifflin's formula - for women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 - and multiply it by your activity factor (PAL).

How large should the calorie deficit be if I want to lose weight?

The article says a deficit of 350-500 calories per day should be sufficient, and that most people should not eat significantly less than 1800 calories a day.

How much protein do I need if I train regularly?

General recommendations are 10-20 E% from protein, but someone who trains a lot needs more, with recommendations varying between 1.2 and 2 g of protein per kilogram of body weight.

How many calories are there in each macronutrient?

Carbohydrates and proteins contain 4 calories per gram, while fat contains 9 calories per gram.

How much fish and omega-3 is recommended?

It is recommended to eat 300-450 g of pure fish per week, of which 200 g is fatty fish. If you eat little fish, omega-3 supplements are wise, with at least 250 mg EPA/DHA daily.

Diet Plan for Girls Who Want to Lose Weight! | Hardworkout Magazine

Key takeaways

- The meal plan provides roughly 1800 calories a day, split into three meals: breakfast at 400-500 kcal, lunch at 500-600 kcal and dinner at 700-800 kcal.

- The macronutrient split of the plan is approximately 30 E% protein, 40 E% carbohydrate and 30 E% fat, while people who train a lot are advised to eat 1.2-2 g of protein per kilogram of body weight.

- Mifflin's formula for women calculates basal metabolic rate as (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161, and the result is multiplied by an activity factor (PAL) from 1.2 to 2.4.

- A daily deficit of 350-500 calories is described as sufficient for weight loss, and most people should not eat significantly less than 1800 calories a day.

- Each meal comes with seven interchangeable options of similar calorie content, so you pick one per meal each day.

Why does a very low calorie deficit backfire?

When losing weight, it is important to consume enough protein and eat regularly. It is also important not to be in too large a calorie deficit, as this can lead to a decrease in metabolism. By following a meal plan, it becomes easier to get the nutrients you need.

As muscle mass increases, resting metabolism will also increase. You can read more about how to calculate your calorie needs further down in the article.

How many meals a day does this plan use?

The meal plan is approximately 1800 calories per day and is intended for girls who train regularly with strength and want to lose weight/body fat percentage.

It is designed for 3 meals per day, so the meal plan is well-suited for you if you do not like to eat often, or if you might postpone breakfast until lunchtime. (For example, with intermittent fasting.) If you have a long fasting window, it may be useful to use [BCAA supplements](https://hardworkout.no/bcaa/) (amino acids) to reduce muscle breakdown.

The weekly menu is set up with options, so you can choose the option that tempts you the most each day. There are 7 different options with recipes for each meal, and you choose one of them per day.

Breakfast (400-500 kcal)

These breakfast options correspond to approximately the same amount of calories, with some variation in macronutrients. All dishes consist of healthy and good ingredients with plenty of nutrients that give you a good start to the day.

(Choose only 1 of the options per day)

- [Refrigerator Oats with Cottage Cheese and Chia Seeds](https://hardworkout.no/havregryn-3-smakfulle-varianter-av-havregrot/)

- [Omelet with Chicken and Cheese](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/)

- [Roast Beef Sandwich](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/)

- [Smoothie with Forest Berries and Cottage Cheese](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/)

- [Energy Shake with Dates and Cocoa](https://hardworkout.no/energishaken-du-ma-prove/)(1 serving)

- [Oatmeal with Chia and Almond Milk](https://hardworkout.no/havregryn-3-smakfulle-varianter-av-havregrot/)

- [Omelet Muffins ](https://hardworkout.no/3-gode-lunsjretter-med-egg/)with any amount of vegetables (salad, tomato, bell pepper, cucumber, etc.)

![](https://hardworkout.no/wp-content/uploads/2024/07/Uten-tittel-4-e1724138624129-172x150.png)

Lunch (500-600 kcal)

These lunch options correspond to approximately the same amount of calories, with some variation in macronutrients.

All dishes are well composed of proteins, good carbohydrate sources, and healthy fatty acids, in addition to vitamins and minerals. This will help keep your blood sugar stable and keep you full for a few hours.

(Choose only 1 of the options per day)

[Sandwich with Egg and Guacamole](https://hardworkout.no/3-gode-lunsjretter-med-egg/)

[Tuna Salad with Egg](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/)

[Creamy Pasta Salad with Chicken Fillet](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/)

[Salmon with Avocado and Mango Salad](https://hardworkout.no/fisk-til-middag-her-har-du-3-kjappe-og-smakfulle-retter/)

[Protein Pancakes with Oats and Cottage Cheese](https://hardworkout.no/proteinpannekaker-med-havregryn-og-cottage-cheese/)

[Smoked Salmon and Scrambled Eggs](https://hardworkout.no/3-gode-lunsjretter-med-egg/)

[Pasta with Chicken and Pesto](https://hardworkout.no/enkel-pastarett-som-passer-bade-til-lunsj-og-til-middag/)

![](https://hardworkout.no/wp-content/uploads/2024/07/Uten-tittel-6-e1724138827394-193x150.png)

Dinner (700-800 kcal)

These dinner options correspond to approximately the same amount of calories, with some variation in macronutrients.

All dishes are well composed of proteins, good carbohydrate sources, and healthy fatty acids, in addition to vitamins and minerals. The dinners contain slightly more calories than the meals earlier in the day and are well-suited to be consumed 1-2 hours after training, so that you can replenish glycogen stores and stimulate protein synthesis in the muscles.

(Choose only 1 of the options per day)

[Wrap with Chicken](https://hardworkout.no/enkel-og-sunn-oppskrift-pa-wrap-med-marinert-kylling/)

- [Mexican Stew](https://hardworkout.no/middagstips-hjemmelaget-meksikansk-gryte/)(use half the recipe) with 60 g of rice on the side.

[Creamy Pasta with Shrimp and Edamame Beans](https://hardworkout.no/kjottfri-mandag-provd-denne-pastaretten-med-scampi-og-reker/)

- [Trout Fillet with Teriyaki Sauce and Broccoli Rice](https://hardworkout.no/fisk-til-middag-her-har-du-3-kjappe-og-smakfulle-retter/) with 300 g of boiled sweet potatoes

- [Beef Chop Suey](https://hardworkout.no/middagstips-biff-chop-suey/) (use half the recipe) with 100 g of rice on the side.

[Sweet Potato Soup with Coconut Milk](https://hardworkout.no/sotpotetsuppe-med-kokosmelk/)

[Protein-Rich Lasagna with Sweet Potato and Cottage Cheese](https://hardworkout.no/proteinrik-lasagne-uten-pasta-naeringsrik-sunn-og-veldig-god/)

![](https://hardworkout.no/wp-content/uploads/2024/07/Uten-tittel-5-e1724138731863-180x150.png)

Which vegetables and side dishes fit the dinners?

Suggestions for Dinner Vegetables: Asparagus, cabbage, mushrooms, onion, broccoli, carrot, cauliflower, bell pepper, kale, spinach, celery, and spring onion.

Tips for Healthy and Good Side Dishes, or Just as Snacks: [Kale Chips – the Perfect Side!](https://hardworkout.no/gronnkalchips-det-perfekte-tilbehoret/)

Tips for the Meal Plan

- Weigh the food items before they are cooked.

- Drink at least 2 liters of water a day, more if you train.

- Get in 5 a day of vegetables, berries, and fruits – Those with the strongest color contain the most nutrients.

It is recommended to eat 300-450 g of pure fish per week, of which 200 g is fatty fish.

If you eat little fish for various reasons, it is wise to take Omega-3 supplements. It is recommended that we get at least 250 mg EPA/DHA (the most important omega-3 fatty acids) daily. - If you feel bloated from protein powder, it may be the lactose you are reacting to. Then you should choose a protein powder based on protein isolate, which is protein in concentrated form, completely without lactose.

- You can limit cooking fat by just brushing butter or oil in the pan, using water when frying, or baking the food in the oven.

- Wrap the food in foil and bake it in the oven; this will make both meat, fish, and vegetables tender and flavorful.

- By training regularly with strength and increasing muscle mass, your resting metabolism will also increase, allowing you to eat more to maintain the same weight.