What is the macro distribution in this 2000-calorie meal plan?

The plan uses a 20/50/30 split between protein, carbohydrates and fat, which corresponds to 100 g of protein, 250 g of carbohydrates and 67 g of fat per day.

How do you calculate how many calories you need?

First calculate your BMR using Mifflin's formula – for women: (10 x weight in kg) + (6.25 x height in cm) − (5 x age) − 161, and for men the same with +5 instead of −161. Then multiply the result by the activity factor (PAL) that matches your daily activity level.

How much fish should you 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 EPA/DHA daily.

How many calories should you add or remove to change your weight?

According to the article, reducing by 500 calories per day is sufficient to lose weight, and adding 500 calories per day is suggested for gaining weight.

Why might protein powder make you feel bloated?

The article says it may be the lactose you are reacting to, and suggests choosing a protein powder based on protein isolate, which is lactose-free.

What are the general recommendations for macronutrients?

The general recommendations state that we should get 10–20 E% protein, 25–40 E% fat and 45–60 E% carbohydrates, but people who train a lot may need 1.2–2 g of protein per kilogram of body weight.

Simple Meal Plan for 2000 Calories! | Hardworkout Magazine

Key takeaways

- The 2000-calorie meal plan follows the Norwegian Directorate of Health's recommendations with a 20/50/30 macro split, equal to 100 g protein, 250 g carbohydrates and 67 g fat per day.

- People who train frequently should raise protein intake to 1.2–1.8 g per kilogram of body weight and may lower carbohydrates to stay at 2000 calories.

- Carbohydrates and protein each supply 4 calories per gram, while fat supplies 9 calories per gram.

- Daily calorie needs are found by calculating BMR with the Mifflin–St Jeor equation and multiplying it by an activity factor (PAL) between 1.2 and 2.4.

- A deficit or surplus of 500 calories per day is the article's recommendation for losing or gaining weight.

For many, it can be difficult to know how much to eat and what to make. Following a meal plan makes it easier to get the nutrients you need and in the right amounts.

Why is it worth following a meal plan?

Additionally, it is much more economical to follow a meal plan, as the meals are planned and you avoid having to stop by the store every day. This can often lead to big temptations, and you end up with more and perhaps something different than you had planned. It doesn't have to be so difficult to eat healthy, even if you are not very fond of cooking.

Meal Plan with Weekly Menu – 2000 Calories

This is a meal plan based on [Helsedirektoratet's](https://www.helsedirektoratet.no/rapporter/referanseverdier-for-energi-og-naeringsstoffer/anbefalinger-om-energi-og-naeringsstoffer-ved-planlegging-av-kosthold/energigivende-naeringsstoffer) recommendations, and the macro distribution here is 20/50/30 for proteins, carbohydrates, and fats, which corresponds to 100 g of proteins, 250 g of carbohydrates, and 67 g of fats.

How much protein do you need if you train a lot?

If you train a lot, you should increase your protein intake to 1.2-1.8 g/kg of body weight. You can reduce your carbohydrate intake accordingly if you wish to stay at 2000 calories per day. You can read more about recommendations for macronutrients and a more precise calculation of caloric needs further down the page.

![](https://hardworkout.no/wp-content/uploads/2024/01/AdobeStock400047591-225x150.jpeg)

Monday

- Breakfast: Smoothie with yogurt and oats (1 container of Yoplait yogurt, 50 g oats, 300 g berries, 1 large banana, 10 g flaxseed + sugar-free syrup)

- Lunch: 4 slices of whole grain bread, 4 slices of ham/turkey, 1 small can of mackerel in tomato, optional amount of tomato, cucumber, and bell pepper.

Dinner: Pasta with chicken and pesto (100 g chicken breast, 100 g whole grain pasta, 2 tbsp green pesto, 300 g vegetables).

Or follow [this](https://hardworkout.no/enkel-pastarett-som-passer-bade-til-lunsj-og-til-middag/) recipe. - Evening Snack/Snack: 1 large banana + 40 g cashews

Tuesday

- Breakfast: Oatmeal with chia (60 g oats, 10 g chia seeds, 300 g unsweetened almond milk, 1 egg white, cinnamon, and sukrin)

- Lunch: 4 slices of whole grain bread with 60 g light cheese + 1 apple

Dinner: Baked trout with sweet potato (1 medium trout fillet (100 g), 400 g sweet potato, 300 g vegetables + 1/2 avocado)

Or follow [this](https://hardworkout.no/ovnsbakt-orret-fiskemiddag-som-nesten-lager-seg-selv/) recipe. - Evening Snack/Snack: 1 large banana, 1 handful of dried fruit (40 g) 25 g cashews

Wednesday

- Breakfast: 4 slices of whole grain bread. 2 eggs, 50 g sugar-free jam. Optional amount of tomato, cucumber, and bell pepper on the side.

- Lunch: 150 g vanilla quark, 200 g berries, 40 g cashews

- Dinner: Chicken and rice (100 g chicken breast, 120 g dinner rice, 1 avocado, 300 g vegetables)

- Evening Snack/Snack: 1 large banana + 1 apple

Thursday

- Breakfast: 200 g Greek yogurt, 50 g granola, 100 g berries

- Lunch: 6 Rugsprø, 1/2 avocado, 6 slices of turkey/hamburger. Optional amount of tomato, cucumber, and bell pepper.

- Dinner: 150 g lean beef, 300 g stir-fry mix, 120 g dinner rice, 2 tbsp soy sauce/teriyaki sauce

- Evening snack/meal: 150 g low-fat vanilla quark, 200 g berries, 50 g cashew nuts

Friday

Breakfast: Granola with milk (70 g granola, 300 g skim milk)

You can try [this](https://hardworkout.no/bodylabproteingranola) tasty and protein-rich granola. - Lunch: Omelette (3 eggs, a splash of milk, salt, and pepper) + 4 slices of whole grain bread

Dinner: Fried salmon fillet (1 medium salmon fillet (100g), 400 g sweet potato, 1 broccoli (grate it and fry it like broccoli rice in the pan))

Or try [this](https://hardworkout.no/fisk-til-middag-her-har-du-3-kjappe-og-smakfulle-retter/) recipe. - Evening snack/meal: 50 g cashew nuts, 400 g watermelon

Saturday

Breakfast: Pancakes with mashed strawberries (80 g oats, 1 egg, 1 g chia seeds, 250 g milk, cardamom, 200 g strawberries).

Let the batter sit for 20 minutes before frying the pancakes.

Boil the strawberries, drain the water, and mash them with a bit of sukrin/stevia.

Or try [this](https://hardworkout.no/nar-du-er-fysen-pa-noe-godt-men-likevel-vil-spise-sunt-sotpotetpannekaker/) recipe for sweet potato pancakes. - Lunch: Smoothie (200 g berries, 1 large banana, 20 g oats, 1 cup Yoplait yogurt, sugar-free juice)

- Dinner: [Homemade pizza.](https://hardworkout.no/hjemmelaget-pizza-du-kan-spise-bade-i-ukedagene-og-i-helgene/)

- Evening snack/meal: 400 g watermelon

Sunday

Breakfast: Overnight oats (50 g oats, 10 g chia seeds, 100 g vanilla quark, 100 g unsweetened almond milk, 1 tbsp coarse peanut butter (20 g). (Prepared the night before and placed in the refrigerator overnight).

Or you can try [this](https://hardworkout.no/gode-grunner-til-a-spise-mer-yoghurt-med-oppskrifter/) recipe. Lunch: Salad with pasta and tuna (60 g whole grain pasta, 1 small can of tuna in oil, 1 boiled egg, 200 g of optional vegetables)

Or use [this](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/) recipe. Dinner: Stew with rice (100 g ground beef, 300 g vegetables, 1 can of chopped tomatoes, 100 g rice)

Or try [this](https://hardworkout.no/middagstips-hjemmelaget-meksikansk-gryte/) recipe. - Evening snack/meal: 1 large banana + 60 g cashew nuts

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

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

![training motivation](https://hardworkout.no/wp-content/uploads/2019/12/AdobeStock235582346-230x150.jpeg)

Tips for meal planning

- 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.

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 for various reasons, it is wise to take [Omega-3 supplements](/magazine/omega-3-best-in-test-2026-top-10-omega-3-supplements). It is recommended that we get at least 250 mg EPA/DHA (the most important omega-3 fatty acids) daily. - If you feel bloated from protein powder, it may be the lactose you are reacting to. Then you should choose a protein powder based on protein isolate, which is protein in concentrated form, completely free of lactose.