How do I calculate how many calories I need?

First calculate your basal metabolic rate (BMR) using Mifflin's formula: for women (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161, and for men the same calculation but + 5 instead of - 161. Then multiply the BMR by the activity factor (PAL) that matches your daily activity level, from 1.2 for someone bedridden to 2.0-2.4 for a physically demanding job.

How many calories are there in a gram of carbohydrate, protein and fat?

Carbohydrates and protein both provide 4 calories per gram, while fat provides 9 calories per gram.

How much fish should I eat per week?

The article recommends 300-450 g of pure fish per week, of which 200 g should be fatty fish. If you eat little fish, an omega-3 supplement is advised, with at least 250 mg of EPA/DHA daily.

How much water should I drink?

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

Diet Plan: Nordic Diet for Those Who Train | Hardworkout Magazine

Key takeaways

- The Nordic diet is built on whole grains such as oats, barley and rye, root vegetables, potatoes, berries, legumes, fish, lean meat, eggs and dairy, with rapeseed oil, nuts and seeds as fat sources.

- Mifflin's formula estimates basal metabolic rate as (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161 for women and + 5 for men, and is then multiplied by an activity factor (PAL) between 1.2 and 2.4.

- Dietary advice in the plan includes 300-450 g of pure fish per week, of which 200 g should be fatty fish, and at least 250 mg of EPA/DHA daily.

- Regular strength training increases muscle mass and resting metabolism, which allows a higher food intake at the same body weight.

The Nordic diet is about food that is easy to prepare, nutritious, and based on ingredients we know well: whole grain products, root vegetables, potatoes, fish, lean meat, and berries. This diet surprisingly suits those who train. It provides stable energy throughout the day, a good feeling of fullness, and enough protein to support both muscle growth and recovery.

The weekly menu is set up with fixed meals throughout the week, so you don't have to think about what to eat – and you get a plan that is easy to follow in a busy everyday life.

What is the Nordic diet built on?

The Nordic diet is based on ingredients that naturally belong in Norway and the rest of the Nordic countries.

This means more whole grain products such as oats, barley, and rye, plenty of root vegetables, potatoes, berries, legumes, and green vegetables – with a clear focus on fish, lean meat, eggs, and high-quality dairy products.

The diet emphasizes clean flavors, minimally processed foods, and good sources of fat such as rapeseed oil, nuts, and seeds. You avoid foods that are heavily processed, flavored, or rich in quick calories without significant nutritional value.

Overall, this results in a diet that is both sustainable, easy to follow in a busy everyday life, and rich in nutrients that support an active lifestyle.

Who is this meal plan for?

This meal plan is designed for you who train, have goals for progress, and want food that works with both training, everyday life, and good eating habits.

The plan provides you with a clear framework: fixed meals throughout the week, so you don't have to spend mental energy on what to eat each day. At the same time, it allows for variation and good taste — so you stay motivated.

The goal is for you to get enough nutrition: good protein sources, slow carbohydrates, and healthy fat sources — so that your body has what it needs for muscle growth, recovery, and energy for training.

With this plan, it should be easier to maintain a stable food intake, avoid hunger and snacking, and ensure that the meals provide sufficient support for your training volume and the goals you set for yourself.

How many calories and meals does the weekly menu contain?

This meal plan consists of 4 meals and 2150-2260 calories per day. The menu can easily be adjusted to your needs as the nutritional content is provided for all recipes, as well as for each food item.

For simplicity, breakfast and lunch are the same from day to day, while dinner and snacks vary – to provide flexibility, different flavors, and the right macro distribution.

Monday

For breakfast, there will be a nutritious porridge with protein, fiber, and fresh berries.

Lunch will be protein-rich egg muffins with vegetables and good flavors.

For dinner, there will be protein-rich chicken with creamy sauce, whole grains, and vegetables.

The snack will be a simple and nutritious smoothie with milk, oats, and banana for a quick energy boost.

- Breakfast: [Oat and barley porridge with cottage cheese, berries, and almonds](https://hardworkout.no/havre-og-byggrot/)

- Lunch: [Egg muffins with spinach, potato, and bell pepper](https://hardworkout.no/proteinrike-eggemuffins-med-spinat-og-potet-enkel-hverdagslunsj/)

- Dinner: [Chicken fillet with creamy mushroom sauce, barley rice, and broccoli](https://hardworkout.no/kyllingfilet-byggris-proteinrik/)

- Snack: Smoothie (2.5 dl skim milk, 25 g oats + 1 banana)

Total: 2220 calories.

![Nordic diet weekly menu](https://hardworkout.no/wp-content/uploads/2025/12/Mandag.jpeg)

Tuesday

For breakfast, there will be a nutritious porridge with protein, fiber, and fresh berries.

Lunch will be protein-rich egg muffins with vegetables and good flavors.

For dinner, there will be salmon salad with omega-3, vegetables, and filling wild rice.

The snack will be whole grain bread with mackerel – rich in omega-3, whole grains, and iron.

- Breakfast: [Oat and barley porridge with cottage cheese, berries, and almonds](https://hardworkout.no/havre-og-byggrot/)

- Lunch: [Egg muffins with spinach, potato, and bell pepper](https://hardworkout.no/proteinrike-eggemuffins-med-spinat-og-potet-enkel-hverdagslunsj/)

- Dinner: [Salmon salad with wild rice, vegetables, and mustard dressing](https://hardworkout.no/laksesalat-villris-sunn/)

- Snack: 2 rye breads, 1/2 can mackerel in tomato + 2 dl skim milk

Total: 2253 calories.

![](https://hardworkout.no/wp-content/uploads/2025/12/Tirsdag.jpeg)

Wednesday

For breakfast, there will be a nutritious porridge with protein, fiber, and fresh berries.

Lunch will be protein-rich egg muffins with vegetables and good flavors.

For dinner, there will be turkey, vegetables, and potatoes – rich in protein and fiber.

The snack will be a simple and nutritious smoothie with milk, oats, and banana for a quick energy boost.

- Breakfast: [Oat and barley porridge with cottage cheese, berries, and almonds](https://hardworkout.no/havre-og-byggrot/)

- Lunch: [Egg muffins with spinach, potato, and bell pepper](https://hardworkout.no/proteinrike-eggemuffins-med-spinat-og-potet-enkel-hverdagslunsj/)

- Dinner: [Turkey fillet with fried cabbage, apple, and potato](https://hardworkout.no/kalkunfilet-potet-sunn/)

- Snack: Smoothie (2.5 dl skim milk, 25 g oats + 1 banana)

Total: 2154 calories.

![Nordic diet weekly menu](https://hardworkout.no/wp-content/uploads/2025/12/Onsdag.jpeg)

Thursday

For breakfast, there will be a nutritious porridge with protein, fiber, and fresh berries.

Lunch will be protein-rich egg muffins with vegetables and good flavors.

For dinner, there will be homemade and protein-rich fish cakes, with sides that add fiber and important micronutrients.

The snack will be whole grain bread with mackerel – rich in omega-3, whole grains, and iron.

- Breakfast: [Oat and barley porridge with cottage cheese, berries, and almonds](https://hardworkout.no/havre-og-byggrot/)

- Lunch: [Egg muffins with spinach, potato, and bell pepper](https://hardworkout.no/proteinrike-eggemuffins-med-spinat-og-potet-enkel-hverdagslunsj/)