How are the high and low days distributed across the week?

The week has four low days and three high days: Monday, Tuesday, Thursday and Friday are low days, while Wednesday, Saturday and Sunday are high days.

How much protein does the plan recommend?

The plan uses 2 g of protein per kg of body weight for women and 2.2 g per kg for men. The article notes that general recommendations are 10-20 E% from protein, but that people who train a lot need more, with recommendations varying between 1.2 and 2 g per kg of body weight.

How many calories are in a gram of each macronutrient?

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

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

The article says it may be the lactose you are reacting to, and that you should then choose a protein powder based on protein isolate, which is protein in concentrated form and completely without lactose.

Is there room for a cheat meal in the plan?

Yes. To maintain motivation, the article suggests having one day a week - for example Saturday - where you eat exactly what you want, not all day but perhaps dinner or the last meal in the evening.

Diet Plan – “High” and “Low” Days to Boost Metabolism! | Hardworkout Magazine

Key takeaways

- Protein stays constant at 2 g per kg of body weight for women and 2.2 g per kg for men, while fat is set at 25% of total intake on high days and 40% on low days, and carbohydrates make up the remainder.

- A quick estimate of daily calorie needs is body weight in kilograms multiplied by 30; a more precise figure comes from the Mifflin-St Jeor equation multiplied by an activity factor (PAL) of between 1.2 and 2.4.

- A deficit or surplus of 500 calories per day is the plan's recommended adjustment for losing or gaining weight.

- The plan's dietary guardrails are a maximum of 500 g of red meat per week, 300-450 g of fish per week including 200 g oily fish, at least 250 mg EPA/DHA daily, 25-35 g of fibre daily and at least two litres of water.

What are "high" and "low" days?

This is a meal plan that varies between "high" and "low" days, meaning that on high days you eat more carbohydrates and less fat, while on low days you eat fewer carbohydrates and more fat.

Why vary your calorie intake through the week?

Varying calorie intake throughout the week can help boost metabolism. Experiment and see how your body responds to different amounts of food.

A weekly plan will be distributed as follows:

4 low days and 3 high days.

Monday: Low

Tuesday: Low

Wednesday: High

Thursday: Low

Friday: Low

Saturday: High

Sunday: High For simplicity, the distribution of macronutrients is calculated as follows:

Proteins: 2 g/kg body weight for women, 2.2 g/kg body weight for men.

Fat: 25% of total intake on high days/40% on low days.

Carbohydrates: Total calorie needs – calories from proteins and fats calculated above. This diet plan is set up with high days at 2500 calories and low days at 2000 calories.

Example woman 65 kg = 130 g proteins (520 kcal)

Low day: 130 g proteins (520 kcal), 89 g fat (800 kcal), 170 g carbohydrates (680 calories)

High day: 130 g proteins (520 kcal), 55 g fat (500 kcal), 370 g carbohydrates (1480 calories) Read more about calculating calorie needs further down in the article.

![cook matlaging middag](https://hardworkout.no/wp-content/uploads/2024/05/AdobeStock503186921-231x150.jpeg)

How many meals a day does the plan contain?

Diet plan with 4 meals per day Each of the suggestions corresponds to approximately the same amount in calories but varies slightly in the distribution of macronutrients (proteins, carbohydrates, and fats).

Diet plan/ Daily menus "low" days (2000 calories)

Breakfast options (approx. 400 calories)

- Oatmeal (60 g oats, 300 g milk, 10 g chia seeds, 2 egg whites/20 g protein powder)

- 2 slices of whole grain bread, 2 eggs/ 1 can of mackerel in tomato, 1 glass of milk (300 g)

- 1 slice of whole grain bread + omelet (2 eggs, 40 g lean meat spread, 40 g light cheese, 100 g vegetables)

- Smoothie (300 g berries, 20 g oats, 200 g low-fat vanilla quark and possibly a little sugar-free syrup)

Lunch options (approx. 500 calories)

- Chicken salad (150 g chicken fillet, 50 g whole grain pasta, 1/2 avocado (60 g), 200 g vegetables. (Soy sauce or balsamic vinegar as dressing)

- Scrambled eggs, avocado, and vegetables (3 eggs, 1 avocado (120 g), 200 g vegetables)

- Oat pancakes (60 g oats, 2 eggs, 200 g milk, 10 g chia seeds, cardamom)

- 1 YT recovery drink, 2 slices of whole grain bread, 1 package of lean meat spread (110 g)

Dinner options (approx. 800 calories)

130 g red fish, 300 g potatoes, 300 g vegetables, 1 avocado (120 g)

Or you can use this recipe:

Recipe: [Oven-baked red fish with sweet potato, vegetables, and avocado](https://hardworkout.no/ovnsbakt-orret-fiskemiddag-som-nesten-lager-seg-selv/) - 200 g chicken breast, 2 large whole grain tortillas, 300 g vegetables, 1 tbsp light crème fraîche

200 g ground beef, 200 g sweet potato, 60 g red lentils, 50 g light crème fraîche, 300 g vegetables

Or you can use this recipe:

[Protein-rich lasagna without pasta!](https://hardworkout.no/proteinrik-lasagne-uten-pasta-naeringsrik-sunn-og-veldig-god/) 250 g white fish, 300 g sweet potato, 300 g vegetables, 20 g melted butter.

Or you can use this recipe:

Recipe: [Creamy pasta with shrimp and scampi](https://hardworkout.no/kjottfri-mandag-provd-denne-pastaretten-med-scampi-og-reker/)

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

Tips for healthy and tasty sides, or just as snacks: [Kale chips – the perfect side!](https://hardworkout.no/gronnkalchips-det-perfekte-tilbehoret/)

Snack options (approx. 300 calories)

- 1 Protein shake (40 g)/ 1 Skyr + 30 g nuts

- 1 YT recovery drink, 1 apple

- Smoothie (300 g berries, 30 g protein powder, sugar-free juice)

- Omelette (2 eggs, 40 g lean meat, 40 g light cheese, 100 g vegetables)

See our [top list of protein powders](/magazine/protein-powder-best-in-test-2026-top-10-protein-powders) for recommendations!

Meal Plan/Daily Menus "High" Days (2500 Calories)

Breakfast options (approx. 500 calories)

- Oatmeal (100 g oats, 300 g milk, 10 g chia seeds)

- 4 slices of whole grain bread, 1 package of lean meat (110 g), 1 glass of milk (300 g)

- Oat pancakes (85 g oats, 300 g milk, 10 g chia seeds, 1 egg, cardamom)