How many calories does the weekly menu provide per day?

The plan gives 2100-2300 calories a day, made up of breakfast (400-500 calories), lunch (500-600 calories), dinner (approximately 800 calories) and an evening snack (300-400 calories). The exact total depends on which options you pick.

How do you calculate your own calorie need?

First calculate your basal metabolic rate using Mifflin's equation: for women (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161, and for men the same calculation but + 5 instead of - 161. Then multiply the result by the activity factor (PAL) that matches your daily activity level.

How much protein should you eat if you train a lot?

The general recommendation is 10-20 E% protein, but someone who trains a lot needs more, and the recommendations vary between 1.2 and 2 grams of protein per kilogram of body weight.

How much fish is recommended per week?

It is recommended to eat 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 wise, with at least 250 mg EPA/DHA daily.

What can you do if protein powder makes you bloated?

It may be the lactose you are reacting to. In that case, choose a protein powder based on protein isolate, which is protein in concentrated form and completely without lactose.

How many calories are there in each macronutrient?

One gram of carbohydrate contains 4 calories, one gram of protein contains 4 calories, and one gram of fat contains 9 calories.

Optional Weekly Menu for Those Who Want to Create Their Own Nutrition Plan | Hardworkout Magazine

Key takeaways

- The weekly menu is built from seven options each for breakfast, lunch, dinner and an evening snack, giving a daily total of roughly 2100-2300 calories.

- Women typically need around 1800-2000 calories a day to stay in energy balance, while men need around 2300-2500.

- A quick estimate of daily calorie need is body weight in kilograms multiplied by 30; a deficit or surplus of 300-500 calories a day is enough to lose or gain weight.

- People who train a lot need more protein than the general recommendation of 10-20 E%, with intakes ranging from 1.2 to 2 grams per kilogram of body weight.

- Mifflin's equation estimates basal metabolic rate, which is then multiplied by an activity factor (PAL) from 1.2 for bedridden people up to 2.0-2.4 for physically demanding work.

Do you want to create your own meal plan but find it difficult to know what to eat? It can be wise to vary your calorie intake according to how active you are each day.

Why should you vary your calorie intake from day to day?

If you are very active and have intense training scheduled, you should choose meals with a higher calorie content. Conversely, you can choose meals with fewer calories on days when you are less active or have a rest day. This way, your body does not get used to a specific amount of calories, and you maintain a good metabolism.

Optional Weekly Menu of 2100-2300 Calories per Day

This meal plan consists of 7 different recipes for 4 meals per day. You choose one of the options for each meal. The total calorie count per day will vary depending on which options you choose for the different meals.

The calorie amounts per meal are listed with each individual recipe below, so you can easily assemble your own menu based on how many calories you need. By clicking on each individual recipe, you will find more information about the distribution of macronutrients (proteins, carbohydrates, and fats) for each dish. The menu consists of filling and varied protein sources, healthy fatty acids, fiber-rich carbohydrates, and vitamins and minerals from fruits, berries, and vegetables.

We have different energy needs based on basal metabolic rate (BMR) and activity level (PAL). Women typically require around 1800-2000 calories to maintain energy balance, while men require around 2300-2500 calories. To calculate how many calories you specifically need, you can see at the bottom of this article.

Breakfast (400-500 calories)

All meals are well composed of filling proteins, healthy fatty acids, and fiber-rich carbohydrates, in addition to vitamins and minerals.

(Choose only 1 of the options per day)

- [Velvety Oatmeal](https://hardworkout.no/disse-5-frokost-favorittene-gar-du-ikke-lei-av/) (509 kcal)

- [Smoothie Bowl with Blueberries and Kale](https://hardworkout.no/disse-5-frokost-favorittene-gar-du-ikke-lei-av/) (502 kcal)

- [Oat and Chia Pudding](https://hardworkout.no/disse-5-frokost-favorittene-gar-du-ikke-lei-av/) (504 kcal)

- [Energy Smoothie](https://hardworkout.no/5-enkle-og-proteinrike-mellommaltider-nar-du-er-pa-farten/) (482 kcal)

- [Breakfast Taco with Eggs and Bacon](https://hardworkout.no/disse-5-frokost-favorittene-gar-du-ikke-lei-av/) (441 kcal)

- [Chia Pudding with Agave Syrup](https://hardworkout.no/fa-en-god-start-pa-dagen-med-en-sunn-og-smakfull-frokost/) (453 kcal)

- [Roast Beef Sandwich](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/) (440 kcal)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-36-e1724745039573-144x150.png)

Lunch (500-600 calories)

All meals are well composed of filling proteins, healthy fatty acids, and fiber-rich carbohydrates, in addition to vitamins and minerals.

(Choose only 1 of the options per day)

- [Green Energy Booster](https://hardworkout.no/disse-5-frokost-favorittene-gar-du-ikke-lei-av/) (552 kcal)

- [Sandwich with Eggs and Guacamole](https://hardworkout.no/3-gode-lunsjretter-med-egg/) (540 kcal)

- [Pasta with Chicken and Pesto](https://hardworkout.no/enkel-pastarett-som-passer-bade-til-lunsj-og-til-middag/) (620 kcal)

- [Yogurt, Cottage Cheese, and Granola](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/) (500 kcal)

- [Creamy Pasta with Chicken](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/) (500 kcal)

- [Buns with Cottage Cheese and Sesame Seeds](https://hardworkout.no/5-enkle-og-proteinrike-mellommaltider-nar-du-er-pa-farten/) (529 kcal)

- [“Rice Cream” with Cottage Cheese and Red Sauce](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/) (547 kcal)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-37-e1724745615114-193x150.png)

Dinner (approx. 800 calories)

All meals are well composed of filling proteins, healthy fatty acids, and fiber-rich carbohydrates, in addition to vitamins and minerals.

(Choose only 1 of the options per day)

- [Fajitas](https://hardworkout.no/sunne-og-spicy-fajitas-fylt-med-kjott-guacamole-og-gronnsaker/) (794 kcal)

- [Cod Tacos with Guacamole and Cabbage Salad](https://hardworkout.no/5-sunne-og-smakfulle-taco-varianter/) (810 kcal)

- [Meatless Tacos with Oven-Baked Sweet Potato and Caramelized Red Onion](https://hardworkout.no/5-sunne-og-smakfulle-taco-varianter/) (822 kcal)

- [Creamy Pasta with Seafood](https://hardworkout.no/kjottfri-mandag-provd-denne-pastaretten-med-scampi-og-reker/) (840 kcal)

- [Protein-Rich Lasagna without Pasta](https://hardworkout.no/proteinrik-lasagne-uten-pasta-naeringsrik-sunn-og-veldig-god/) (841 kcal)

- [Pokebowl with Salmon](https://hardworkout.no/fisk-til-lunsj-eller-middag-prov-poke-bowl-med-laks/) (860 kcal)

- [Spicy Chicken Tacos with Tomato Salsa and Guacamole](https://hardworkout.no/5-sunne-og-smakfulle-taco-varianter/) (840 kcal)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-39-e1724746086530-228x150.png)

Suggestions for Dinner Vegetables: Asparagus, cabbage, mushrooms, onions, broccoli, carrots, cauliflower, bell peppers, kale, spinach, celery, and spring onions.

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

Evening Snack / Snack (300-400 calories)

All meals are well composed of filling proteins, healthy fatty acids, and fiber-rich carbohydrates, in addition to vitamins and minerals.

(Choose only 1 of the options per day)

- [Crispbread with Cream Cheese and Smoked Salmon](https://hardworkout.no/3-kjappe-frokost-retter-som-gir-en-god-start-dagen/) (348 kcal)

- [Barley with Yogurt and Berries](https://hardworkout.no/3-kjappe-frokost-retter-som-gir-en-god-start-dagen/) (396 kcal)

- [Vanilla Cottage Cheese with Strawberries and Cashews](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/) (371 kcal)

- [Smoothie with Forest Berries and Cottage Cheese](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/) (403 kcal)

- [Protein-Rich Yogurt Ice Cream](https://hardworkout.no/sunnere-iskrem-nar-du-vil-redusere-kaloriene/) (369 kcal)

- [Crispbread with Cottage Cheese and Nuts](https://hardworkout.no/3-kjappe-frokost-retter-som-gir-en-god-start-dagen/) (379 kcal)

- [Chocolate Cream with Cocoa and Cottage Cheese](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/) (397 kcal)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-31-1-e1724746992267-187x150.jpeg)

See also more of our healthy and good recipes [here.](https://hardworkout.no/kosthold-ernaering/oppskrifter/)