Guideline Meal Plan with Flexibility – 2000 Calories | Hardworkout Magazine

Key takeaways

- The plan totals roughly 2000 kcal a day, divided into breakfast at about 500 kcal, lunch at about 600 kcal, dinner at about 800 kcal and one snack at about 300 kcal.

- The macronutrient split in this plan is approximately 30 E% protein, 40 E% carbohydrates and 30 E% fat, while general recommendations are 10–20 E% protein, 25–40 E% fat and 45–60 E% carbohydrates.

- Calorie needs can be estimated by calculating BMR with Mifflin's formula and multiplying it by an activity factor (PAL) ranging from 1.2 for bedridden people to 2.0–2.4 for physically demanding work.

- Norwegian dietary guidelines recommend 300–450 g of pure fish per week, of which 200 g should be oily fish, and at least 250 mg of EPA/DHA daily.

- People who train a lot need more protein than the general recommendation, with advice ranging from 1.2 to 2 g of protein per kilogram of body weight.

Do you want to eat healthy but find it difficult to know what to eat?

This meal plan provides you with guidance on how to put together meals and what food options you can choose when you are on the go.

How much food do you need?

Not everyone wants to weigh the food they eat for various reasons. Sometimes you just need a guideline on what and approximately how much you should eat in a day to get the nutrients you need.

This menu consists of healthy and varied food, in accordance with general dietary recommendations.

The meal plan is approximately 2000 calories and is intended for girls who train regularly with strength and wish to maintain their current weight. Some foods should be weighed the first time, then you can estimate later.

Remember that it's okay to indulge once in a while. As long as it's not large amounts or every day, it doesn't matter much if you otherwise eat healthily.


Guideline meal plan with flexibility – 2000 calories

Breakfast (approx. 500 kcal)

(Choose only 1 of the options per day)

- 2 slices of whole grain bread with lean meat spread + 1 large glass of skim milk + 1 small glass of orange juice

- 60 g oats, 3 dl skim milk + 1 tbsp coarse peanut butter

- 2 slices of whole grain bread, 1 can of mackerel in tomato + 1 large glass of skim milk

- 80 g muesli/granola with 4 dl skim milk and 100 g berries

- Oat pancake (70 g oats, 1 egg, 10 g chia seeds, 3 dl skim milk) (Let the batter sit for about 15 minutes before frying).

- 2 slices of whole grain bread with 2 boiled eggs, 1 thin stripe of light mayonnaise + 1 large glass of milk

- Oat porridge (70 g oats, 3 dl skim milk, 10 g chia seeds) + 100 g berries

Lunch (approx. 600 kcal)

(Choose only 1 of the options per day)

- Chicken salad (A large bowl of salad vegetables, 1 medium avocado, 1 chicken breast sliced + 60 g whole grain pasta spirals (weighed before cooking)

- Fridge porridge (50 g oats, 2 dl skim milk, 10 g chia seeds, 1/2 can of low-fat vanilla quark / Topped with: 1 small handful of nuts and 100 g berries (Prepared the night before)

- 4 slices of whole grain bread with lean meat spread and light cheese (50 g of each) + 1 small glass of orange juice

- Smoothie (1/2 bag of frozen berries, 1 large banana, 40 g oats, 40 g protein powder (strawberry/neutral), 10 g chia seeds/flax seeds + sugar-free juice)

- Tuna salad (A large bowl of salad vegetables, 1 can of tuna in oil, 2 boiled eggs + 80 g whole grain pasta)

- Wraps (2 small whole grain tortillas, 1 medium avocado, 1 pack of lean meat spread, any amount of vegetables)

- Energy shake (30 g protein powder, 20 g oats, 2 large dates, 10 g chia seeds/flax seeds, 1 tbsp cocoa, 1 tbsp coarse peanut butter, 1 banana + 3 dl skim milk)

Dinner (approx. 800 kcal)

(Choose only 1 of the options per day)

- 1 chicken fillet, 80 g rice, 1 medium avocado + 1/2 plate of choice vegetables

- 200 g ground beef, 100 g whole grain pasta, 1 can of chopped tomatoes, optional amount of vegetables

- 2 whole grain fish burgers, 1/2 avocado, 1 large sweet potato (approx. 300 g) + optional amount of vegetables

- 200 g beef sirloin, 1/2 bag of stir-fry vegetables, 120 g rice + 2 tbsp soy sauce/teriyaki sauce

- 1 chicken fillet, 100 g whole grain pasta, 2 tbsp green/red pesto + optional amount of vegetables

- Tacos (200 g ground beef, 3 small whole grain tortillas, 1/2 avocado, 3 tsp salsa, 3 tsp light crème fraîche + optional amount of vegetables)

- 130 g red fish or 200 g white fish, 3 medium potatoes (approx. 300 g), 1/2 avocado + 1/2 mango

Suggestions 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 (approx. 300 kcal)

(Choose only 1 of the options per day)

- 2 fruits + 1 Skyr

- Protein shake (30 g powder + water), a small handful of nuts (25 g) + 1 fruit

- 1/2 can of low-fat vanilla quark, 100 g berries, and a small handful of nuts (25 g)

- 1 YT recovery drink + 1 apple

- Protein shake (30 g protein powder + 2 dl skim milk) + 1 large banana

- 4 whole grain crispbreads with lean meat spread + 1 large glass of skim milk

- Omelette made from 2 eggs + 2 slices of whole grain bread

See tips on what you can make, with our [healthy and good recipes.](https://hardworkout.no/kosthold-ernaering/oppskrifter/)


Tips for diet plan

- Weigh the food items before frying/boiling.

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

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

How much fish and omega-3 do you need each week?