Let's get healthy

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.

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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.

1 6

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.

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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 (Shake)

    • 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.

1 6

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 2

    • 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.

1 6

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 (Smoothie)

    • 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.

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What to take from this?

This is just to show that it doesen't have to be that complicated to either lose weight or gain weight.

Summa summarum it all depends on how many calories comes in, remember to get your proteins. Typically 1,5-2 grams pr. body weight. (Depends on how active you are.)

The most important thing is to start somewhere and build on from there on.

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If you want a personalised mealplan + trainingplan feel free to contact us and we'll guide you to one of our connected coaches.