Normal weight
- Carbohydrates: 50% of daily intake
- Protein: 20% of total daily energy intake. At least 1.0 g per kilogram of body weight per day
- Fat: 30% of daily fat intake
- It's important to eat a carbohydrate-rich meal for breakfast and after a workout
- A carbohydrate-rich snack 1–2 hours before exercise is recommended
- Exercise 1–3 times a week
How often should I eat to feel good and maintain my weight?
Breakfast 20%
Snack 10%
Lunch 30%
Snack 15%
Dinner 25%
Optional evening snack
Menu suggestions
Breakfast: Omelet made with 2 eggs, spinach, mushrooms, tomatoes, bell peppers, 1 slice of whole-grain bread with cream cheese and bell peppers.
Snack: Apple and 10 almonds
Lunch: Chicken breast with bulgur salad
Snack: Plain yogurt, fresh raspberries, and granola
Dinner: Oven-baked salmon with broccoli and potatoes
After workout: Cottage cheese and 1 banana
Write down a few of your own suggestions.