online-coach
Meal plans

Maintenance, 2,800 kcal

Breakfast458 kcal

  • Rolled oats2 dl · 70 g259
  • Milk, semi-skimmed1 glass · 200 g92
  • Banana1 piece · 120 g107

Lunch456 kcal

  • Bread, wholegrain2 slice · 80 g192
  • Egg, boiled2 piece · 120 g186
  • Cheese, Norvegia2 slice · 20 g70
  • Cucumber50 g8

Dinner593 kcal

  • Chicken breast, fried1 fillet · 150 g248
  • Rice, white, cooked1.5 portion · 225 g293
  • Broccoli, boiled1.5 portion · 150 g53

Snacks220 kcal

  • Skyr, plain1 pot · 160 g96
  • Blueberries1 dl · 60 g34
  • Peanut butter1 tbsp · 15 g90

Targets calculator

2,250 kcal

Protein 126 g · Carbs 295 g · Fat 63 g

Mifflin-St Jeor × activity, then −20% to cut or +10% to build. Protein 1.8 g/kg, fat 25% of energy, carbs the rest. Adjust freely.

Shopping list

  • Banana840 g
  • Blueberries420 g
  • Bread, wholegrain560 g
  • Broccoli, boiled1.1 kg
  • Cheese, Norvegia140 g
  • Chicken breast, fried1.1 kg
  • Cucumber350 g
  • Egg, boiled840 g
  • Milk, semi-skimmed1.4 kg
  • Peanut butter105 g
  • Rice, white, cooked1.6 kg
  • Rolled oats490 g
  • Skyr, plain1.1 kg

Cooked weights are listed as cooked. Buying raw rice or pasta needs about a third of the cooked weight.

Assign Maintenance, 2,800 kcal

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