Fitness is wellness.
Your Roadmap to Wellness
Beside our meals, we supply our daily nutrition with the following:
Calcium
B vitamins
Vitamin D
Iron
(All above typically found in a good multivitamin)
Omega 3
Kreatin
And lots and lots of water.
Meals example for maintaining (Men edition - 170 cm)
Breakfast
- 2 eggs
- 2 slices whole grain toasts
- Turkey bacon
443 kcal, 30 g. proteins, 42 g. carbs. 16 g. fat
Snack 1
- 60 grams of almonds
- Protein shake vanilla, Protein Lab
- 1 apple
670 kcal, 55 g. proteins, 35 g. carbs, 33 g. fat.
Lunch
- 50 grams of pasta
- 100 grams of chicken
- 1 tbsp pesto
- 100 grams of mixed greens
415 kcal, 28 g. protein, 43 g. carbs, 14 g. fat
Snack 2 (Smoothie)
- 30 grams of Whey 100, Bodylab
- 100 grams Frozen strawberrys
- 1 banana
- 30 grams of oats
- Mix with either water or milk
Kcal. 369, 27 g. protein, 51 g. carbs, 5 g. fat.
Dinner
- 100 Grams of ground beef
- 3 big potatoes
- 100 grams of mixed greens
- 30 grams of mozzarella
552 kcal, 35 g. proteins, 62 g. carbs, 18 g. fat
Total macros
This is based on a male which is 170 cm and has a normal activity level - 4-6 hours sport a week . - Adjust it to fit your body and liking.
2437 kcal, 174 g. protein, 233 g. carbs, 85 g. fat.
Meals example for maintaining (Men edition - 180 cm)
Breakfast
- 100 grams oatmeal
- 30 grams of whey 100, Bodylab
- 1 tbsp Cinnamon
- 30 grams of Peanutbutter
- Add either water or milk
694 kcal, 41 g. proteins, 67 g. carbs. 25 g. fat
Snack 1
- 2 pieces of bun
- 50 grams of Serrano
- Add a little butter if needed
445 kcal, 41 g. proteins, 61 g. carbs, 10 g. fat.
Lunch
- 300 grams of skyr
- 80 grams of musli
- 100 grams Berries and greens
- 20 grams of dark chocolate 85%
707 kcal, 43 g. protein, 79 carbs, 21 g. fat
Snack 2
- 1 apple
- 20 grams of peanuts
- 30 grams of whey 100, bodylab
- Add either milk or water to the shake
304 Kcal, 27 g. protein, 19 g. carbs, 13 g. fat.
Dinner
- 100 grams of salmon
- 100 grams of asparagus
- 260 grams of sweet potato
- 50 grams of Hollandaise sauce
456 kcal, 26 g. protein, 48 g. carbs, 16 g. fat
Total macros
This is based on a male which is 180 cm and has a normal activity level - 4-6 hours sport a week . - Adjust it to fit your body and liking.
2606 kcal, 161 g. protein, 275 g. carbs, 85 g. fat.
Meals example for maintaining (Men edition - 190 cm)
Breakfast
- 100 grams of oatmeal
- 20 grams of whey bodylab
- 2 eggs
- 1 Banana
678 kcal, 39 g protein, 86 g. carbs, 18 g fat.
Snack 1
- Protein bar Barbells
- 1 apple
261 kcal, 20 g. protein, 15 g. carbs, 8 g. fat.
Lunch
- 75 grams of basmati rice
- 150 grams of chicken breast
- Mixed vegetables
515 kcal, 38 g. protein, 68 g. carbs, 10 g. fat.
Snack 2
- 400 grams of Greek yogurt
- 100 grams of blueberries
- 10 grams of dark chocolate
609 kcal, 17 g. protein, 30 g. carbs, 46 g. fat.
Dinner
- 1 burger bun
- 150 g. ground beef (beef)
- 3 slices iceberg
- 2 slices tomato
- 15 grams of chili mayo
- 230 grams of potatoes
743 kcal, 43 g. protein, 72 g. carbs, 30 g. fat
Total macros
This is based on a male which is 190 cm and has a normal activity level - 4-6 hours sport a week . - Adjust it to fit your body and liking.
2806 kcal, 157 g. protein, 283 g. carbs, 113 g fat.
Meals example for maintaining (Women edition - 155 cm)
Breakfast
- 200 grams of skyr
- 20 grams of almonds
- 100 grams of Mixed berries
- 10 grams of dark chocolate
365 kcal, 28 g. protein, 22 g. carbs, 16 g. fat
Snack 1
- 1 slice whole grain toast
- 1 avocado
- 3 slices tomato
292 kcal, 6 g. protein, 31, carbs, 15 g. fat.
Lunch
- 40 grams of bulgur
- 100 grams of chickpeas
- 100 grams of mixed vegetables
- 1 tps. pesto
- 30 grams of feta
460 kcal, 20 g. protein, 51 g. carbs, 17 g. fat
Snack 2
- 1 banana
- 30 grams of Whey 100 bodylab
- 20 grams peanut butter
343 kcal, 29 g. protein, 26 g. carbs, 13 g. fat.
Dinner
- 100 grams of ground beef
- 50 grams of pasta
- 30 grams of tomato puree
- 100 grams of mixed vegetables
411 kcal, 29 g. protein, 47 g. carbs, 12 g. fat.
Total macros
This is based on a female which is 155 cm and has a normal activity level - 4-6 hours sport a week . - Adjust it to fit your body and liking.
1869 kcal, 111 g. protein, 176 g. carbs, 73 g. fat.
Meals example for maintaining (Women edition - 165 cm)
Breakfast
- 50 grams of Rice Krispies
- 30 grams of whey Bodylab
- 200 grams of milk
- 1 banan
490 kcal, 33 g. protein, 78 g. carbs, 4 g. fat.
Snack 1
- 100 grams of raspberry
- 30 grams of almonds
- 200 grams of greek yoghur
474 kcal, 16 g. protein, 17 g. carbs, 36 g. fat.
Lunch
- 2 slices of rye bread
- 4 slices of Cheasy sliced cheese
- 1 bell peper
402 kcal, 29 g. protein, 40 g. carbs, 12 g. fat.
Snack 2
- Protein bar, barbells
- 1 apple
261 kcal, 20 g. protein, 28 g. carbs, 8 g. fat
Dinner
- 50 grams of basmati rice
- 150 grams of thick roast steaks
- 150 grams of mixed vegetables
400 kcal, 40 g. protein, 48 g. carbs, 6 g. fat
Total macros
This is based on a female which is 165 cm and has a normal activity level - 4-6 hours sport a week . - Adjust it to fit your body and liking.
2027 kcal, 138 g. protein, 211 g. carbs, 66 g. fat.
Meals example for maintaining (Women edition - 175 cm)
Breakfast
- 3 eggs
- 3 slices toast bread
- 1 avocado
718 kcal, 30 g. protein, 63 g. carbs, 36 g. fat
Snack 1
- 2 mandarines
- 1 protein shake, protein lab 500 g.
293 kcal, 43 g. protein, 51 g. carbs, 12 g. fat
Lunch
- 2 slices white bread
- 1 pack of salmon in slices (100 g)
449 kcal, 31 g. protein, 52 g. carbs, 12 g. fat
Snack 2
- 30 grams of oatmeal
- 1 banana
- 20 grams of peanut butter
- 30 grams of whey 100, Bodylab
- 42 g. spinach
464 kcal, 31 g. protein, 46 g. carbs, 15 g. fat
Dinner
- 40 grams of basmati rice
- 100 grams of chicken breast
- 100 grams of mixed vegetables
- 20 grams of cooking cream
331 kcal, 25 g. protein, 38 g. carbs, 9 g. fat
Total macros
This is based on a female which is 175 cm and has a normal activity level - 4-6 hours sport a week . - Adjust it to fit your body and liking.
2256 kcal, 160 g. protein, 226 g. carbs, 75 g. fat.
Key factors.
Focus on completing each repetition slowly and deliberately. Avoid rushing through the exercises and prioritize proper form - Form is key.