How do I calculate my own calorie needs?

First calculate your basal metabolic rate using Mifflin's formula – for women: (10 x weight in kg) + (6.25 x height in cm) − (5 x age) − 161; for men the same but + 5. Then multiply the result by the activity factor (PAL) that matches your daily activity level.

How much fish should I eat per week?

The article recommends 300–450 g of pure fish a week, of which 200 g should be oily fish. If you eat little fish, it suggests an omega-3 supplement, with at least 250 mg EPA/DHA daily.

How long do air fryer dishes take to cook?

Most dishes are ready in 10–20 minutes, and everything in the plan can be made in under 30 minutes.

How many calories are there in each macronutrient?

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

Healthy Everyday Food in Airfryer – Simple and Nutritious | Hardworkout Magazine

Key takeaways

- An air fryer cooks most dishes in 10–20 minutes and needs far less fat than pan frying, while still giving a crisp result.

- Every dish in the plan can be prepared in under 30 minutes, which is what makes the routine realistic on busy weekdays.

- Calorie needs are worked out by calculating basal metabolic rate with the Mifflin formula and multiplying it by an activity factor (PAL) of between 1.2 and 2.4.

- The plan recommends 300–450 g of pure fish a week, of which 200 g should be oily fish, and at least 250 mg of EPA/DHA daily if you eat little fish.

When everyday life is busy, it's easy to resort to quick solutions that don't always provide the body with what it needs. This meal plan is designed for those who train but also want to eat healthily without spending too much time in the kitchen.

The goal is to provide you with stable energy and less stress around cooking. When the body gets enough fuel in an easy way, it becomes easier to perform in training and maintain energy throughout the day.

About the Plan

This meal plan is designed for those who want to eat healthy, but still have time left for everything else.

It is built around foods that provide energy, satiety, and the right nutritional balance – without you having to spend hours in the kitchen.

The meal plan is set up with four meals per day: breakfast, lunch, dinner, and a simple snack.

Breakfast and lunch are the same every day, while the dinners vary to give you new flavors and inspiration throughout the week.

The meals are put together with consideration for:

- Stable energy: slow carbohydrates, healthy fats, and proteins that satisfy.

- Right balance: each meal contains all the essential nutrients.

- Easy preparation: everything can be made in under 30 minutes, most dishes even faster.

This is not a strict diet, but a practical plan that helps you eat right without thinking too much about calories or recipes.

The weekly menu is suitable for both those who want to tighten up their diet and those who just want better routines in a busy everyday life.

Why use an air fryer?

The air fryer makes it easy to eat healthy – without the food losing flavor or texture. You need little fat, and the result is still crispy and juicy.

This means you get both better nutritional value and less mess in the kitchen. The advantages are many:

- Less fat: you get the same frying result as with oil, but with far fewer calories.

- Short cooking time: most dishes are ready in 10–20 minutes.

- Easier weekdays: fewer pans, less washing up, and food that cooks itself while you do something else.

- More variety: everything from meat, fish, and vegetables to wraps, pancakes, and snacks can be made in the air fryer.

It's not just about "cutting fat," but making it easier to prepare nutritious food that is actually tempting.

When the food is quick to make and easy to succeed with, it also becomes easier to stick to good habits over time.

Who the plan is for

The plan is suitable for those who train actively and want food that provides both energy and optimal recovery.

It provides enough protein to build and maintain muscle mass, and enough carbohydrates to perform well in training and in everyday life.

At the same time, you get enough healthy fats that support hormonal balance and provide more filling meals.

The meal plan is especially well-suited for:

- Those who want to eat healthily without spending much time.

- Those who want a plan with good variety, but still simple recipes.

- Those who train several times a week and need meals that support recovery.

- Those who want a diet that provides more energy and vitality, not just fewer calories.

In short: this is a plan for those who want proper food, made in an efficient way – without compromising on taste, nutrition, or results.

How many calories does the weekly menu provide?

This meal plan consists of 4 meals and 2200-2300 calories per day. The menu can easily be adapted 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, it will be a great start to the day with a nutritious pancake with fresh yogurt and berries.

Lunch will be a fresh and balanced salad with turkey, sweet potato, apple, and walnuts for stable energy.

For dinner, it will be juicy salmon with sweet potato and asparagus – protein-rich and flavorful.

Snack will be a simple and nutritious small meal with cottage cheese, cinnamon, and banana – easy to take on the go.

- Breakfast: [Protein pancake with yogurt and berries](https://hardworkout.no/sunn-start-pa-dagen-med-proteinlefse-med-yoghurt-og-baer/)

- Lunch: [Turkey salad with apple, spinach, sweet potato, and walnuts](https://hardworkout.no/proteinrik-kalkunsalat-i-airfryer-rask-og-naeringsrik-lunsj/)

- Dinner: [Teriyaki salmon with sweet potato and asparagus](https://hardworkout.no/spro-og-naeringsrik-laks-teriyaki-med-sotpotet-og-asparges/)

- Snack: 100 g low-fat cottage cheese, 1 banana + cinnamon

Total: 2265 calories.

![](https://hardworkout.no/wp-content/uploads/2025/10/Mandag-1.jpeg)

Tuesday

For breakfast, it will be a great start to the day with a nutritious pancake with fresh yogurt and berries.

Lunch will be a fresh and balanced salad with turkey, sweet potato, apple, and walnuts for stable energy.

For dinner, it will be crispy fish sticks with green beans, potatoes, and creamy avocado – balanced and flavorful.

Snack will be a simple combination of protein shake and nuts for quick energy.

- Breakfast: [Protein pancake with yogurt and berries](https://hardworkout.no/sunn-start-pa-dagen-med-proteinlefse-med-yoghurt-og-baer/)

- Lunch: [Turkey salad with apple, spinach, sweet potato, and walnuts](https://hardworkout.no/proteinrik-kalkunsalat-i-airfryer-rask-og-naeringsrik-lunsj/)

- Dinner: [Fish sticks, green beans, potatoes, and avocado](https://hardworkout.no/fiskepinner-hjemmelaget/)

- Snack: Protein shake (25 g protein powder) + 25 g nuts