Sample plan
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Below is an excerpt from a real plan. Your own plan is created entirely from your answers.
Example for a fictional customer: Sanne, 34, 168 cm, 78 kg, target 68 kg, office job, trains 3 times a week at home with dumbbells, eats everything and doesn't like mushrooms.
Your nutrition plan – period 1
Hi Sanne! This plan will help you work steadily towards 68 kilos without going hungry. We keep weekdays simple, with dishes you can have on the table in 15 to 30 minutes, and we make sure every meal contains plenty of protein, so you stay full for longer and hold on to your muscle.
Your daily targets
- Calories
- 1,580 kcal
- Protein
- 120 g
- Carbs
- ± 160 g
- Fat
- ± 50 g
- Water
- ± 2.6 l
- Steps
- 8,000
Monday
1,582 kcal · 121 g protein · 144 g carbs · 51 g fat
Breakfast
Quark bowl with blueberries and walnuts
5 min445 kcal31 g protein
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Breakfast
Quark bowl with blueberries and walnuts
5 min445 kcal31 g protein
Ingredients
- Fat-free quark250 g
- Rolled oats40 g
- Blueberries (fresh or frozen)100 g
- Walnuts, unsalted15 g
- Cinnamonpinch
Method
- 1Spoon the quark into a bowl and stir in the cinnamon.
- 2Sprinkle the oats and blueberries on top.
- 3Roughly chop the walnuts and scatter them over the bowl.
Per serving: 445 kcal · 31 g protein · 47 g carbs · 13 g fat
Fancy something else? Plain skyr (200 g) with 1 banana and 15 g almonds.
Lunch
Wholemeal wrap with chicken, hummus and crunchy veg
10 min437 kcal38 g protein
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Lunch
Wholemeal wrap with chicken, hummus and crunchy veg
10 min437 kcal38 g protein
Ingredients
- Wholemeal wrap1 (60 g)
- Chicken breast125 g
- Plain hummus40 g
- Lettuce, cucumber and grated carrot100 g
- Paprika, black pepperto taste
Method
- 1Cut the chicken breast into strips, season with paprika and pepper and cook for 6-8 minutes in a non-stick pan until cooked through.
- 2Spread the wrap with hummus and top with the veg and chicken.
- 3Roll up tightly and cut in half. Also great cold, to take with you.
Per serving: 437 kcal · 38 g protein · 37 g carbs · 13 g fat
Fancy something else? 2 slices of wholemeal bread with 100 g sliced chicken, 1 tbsp hummus and a tub of cherry tomatoes.
Snack
Skyr with apple
2 min165 kcal16 g protein
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Snack
Skyr with apple
2 min165 kcal16 g protein
Ingredients
- Plain skyr150 g
- Apple1
Method
- 1Cut the apple into wedges and eat with the skyr.
Per serving: 165 kcal · 16 g protein · 22 g carbs · 1 g fat
Fancy something else? 1 tin of tuna in spring water with cucumber and 2 wholegrain crackers.
Dinner
Oven-baked salmon with baby potatoes and lemony green beans
25 min535 kcal36 g protein
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Dinner
Oven-baked salmon with baby potatoes and lemony green beans
25 min535 kcal36 g protein
Ingredients
- Salmon fillet140 g
- Baby potatoes200 g
- Green beans200 g
- Olive oil1 tsp (5 ml)
- Lemon½
- Fresh dilla few sprigs
Method
- 1Preheat the oven to 200 °C. Halve the baby potatoes, toss with the olive oil, pepper and a pinch of salt and roast for 25 minutes.
- 2After 12 minutes, add the salmon to the tray and bake until just cooked.
- 3Meanwhile, boil the green beans for 6-8 minutes and drizzle with lemon juice.
- 4Serve with dill and a wedge of lemon.
Per serving: 535 kcal · 36 g protein · 38 g carbs · 24 g fat
Fancy something else? Cod fillet (175 g) with 1 extra tsp olive oil; everything else stays the same.
Cook 2 portions of baby potatoes tonight: you'll use half of them in Wednesday's lunch.
Tuesday
1,587 kcal · 114 g protein · 172 g carbs · 43 g fat
Breakfast
Scrambled eggs on wholemeal toast with tomato
8 min420 kcal28 g protein
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Breakfast
Scrambled eggs on wholemeal toast with tomato
8 min420 kcal28 g protein
Ingredients
- Eggs2
- Wholemeal bread2 slices
- Tomato1
- Semi-skimmed milk1 glass (200 ml)
- Chives, black pepperto taste
Method
- 1Beat the eggs with some pepper and scramble them in a non-stick pan, stirring all the time.
- 2Toast the bread and spoon the scrambled eggs on top.
- 3Serve with sliced tomato, chives and a glass of milk.
Per serving: 420 kcal · 28 g protein · 41 g carbs · 15 g fat
Fancy something else? Overnight oats: 40 g rolled oats, 200 ml semi-skimmed milk and 100 g fat-free quark.
Lunch
Lentil salad with tuna and a wholemeal pitta
10 min465 kcal43 g protein
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Lunch
Lentil salad with tuna and a wholemeal pitta
10 min465 kcal43 g protein
Ingredients
- Lentils, from a jar or tin (drained)100 g
- Tuna in spring water (drained)1 tin (112 g)
- Cherry tomatoes100 g
- Cucumber50 g
- Rocketa handful
- Olive oil1 tsp (5 ml)
- Wholemeal pitta bread1
Method
- 1Rinse the lentils and leave to drain.
- 2Halve the tomatoes, dice the cucumber and mix everything with the rocket, tuna and olive oil.
- 3Season with pepper and a squeeze of lemon. Eat with the toasted pitta.
Per serving: 465 kcal · 43 g protein · 51 g carbs · 8 g fat
Fancy something else? Vegetarian: swap the tuna for 2 boiled eggs and 30 g light feta.
Snack
Banana with almonds
1 min210 kcal5 g protein
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Snack
Banana with almonds
1 min210 kcal5 g protein
Ingredients
- Banana (small)1
- Almonds, unsalted20 g
Method
- 1Easy to take to work or the gym.
Per serving: 210 kcal · 5 g protein · 21 g carbs · 11 g fat
Fancy something else? A pot of fat-free yoghurt (200 g) with 1 tbsp no-added-sugar muesli.
Dinner
Chicken teriyaki stir-fry with brown rice
25 min492 kcal38 g protein
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Dinner
Chicken teriyaki stir-fry with brown rice
25 min492 kcal38 g protein
Ingredients
- Chicken breast125 g
- Brown rice (uncooked)60 g
- Stir-fry vegetables (e.g. pak choi, pepper, bean sprouts)250 g
- Teriyaki sauce1 tbsp (15 ml)
- Sesame oil1 tsp (5 ml)
- Garlic and ginger1 clove + 1 cm
Method
- 1Cook the rice according to the packet instructions.
- 2Dice the chicken and stir-fry in the sesame oil with the garlic and ginger for 5 minutes until cooked through.
- 3Add the stir-fry vegetables and stir-fry for 4 minutes over a high heat.
- 4Stir in the teriyaki sauce and serve with the rice.
Per serving: 492 kcal · 38 g protein · 59 g carbs · 9 g fat
Fancy something else? Vegetarian: swap the chicken for 150 g tempeh or tofu (and use 1 tsp less oil).
Workout day! Your dinner is your protein-rich recovery meal; eat it within 2 hours of your workout.
Shopping list (excerpt)
Everything for the whole week, by aisle. Tick off what you already have.
0 of 11 ticked off
Fruit & veg
Dairy & eggs
Meat, fish & vegetarian
Snack ideas
Handy when you feel peckish or want to swap a meal.
- Fat-free quark with a teaspoon of peanut butter150 kcal · 18 g protein
- Rice cake with reduced-fat cheese and cucumber110 kcal · 8 g protein
- Edamame (100 g, from the freezer)125 kcal · 11 g protein
- A punnet of strawberries with 150 g skyr130 kcal · 16 g protein
Smart meal prep
- On Sunday, cook 500 g chicken breast in one go; it keeps for 3 days in the fridge.
- Cook a double portion of brown rice and use the rest in a lunch bowl.
- Portion out quark and oats into tubs ahead of time for 3 breakfasts.
Eating out or visiting friends
- Choose grilled fish or chicken with vegetables and ask for the sauce on the side.
- At an Italian restaurant: pasta with tomato sauce and a salad to start, instead of a creamy sauce.
Adjusting along the way
Is your weight not going down after 2 weeks? Then leave out the walnuts at breakfast and have 50 g less potato or rice with your dinner (about 150 kcal less in total). Are you losing more than 1 kilo a week, or are you very hungry? Then add an extra snack from the list of snack ideas.
Ready for a plan that's all about you?
Create my personal planYour workout plan – period 1
Hi Sanne! You'll be training at home 3 times a week with a set of dumbbells. We'll build up gradually with full-body workouts, so you get stronger, keep your muscle while you lose weight, and really get the hang of good technique.
Your week
Mo
Workout A – full body (45 min)
Tu
Walk 30-45 min
We
Workout B – full body (45 min)
Th
Rest or easy cycling
Fr
Workout A – full body (45 min)
Sa
Long walk (60 min)
Su
Rest
Workout A – Full body
Legs, back and chest
± 45 min5 exercises
First: warm-up (6 min)
- 1 minute of high knees on the spot
- 10 hip circles each way
- 10 bodyweight squats
- 10 arm circles forwards and backwards
- 1 light set of the first exercise
Tap an exercise for instructions, intensity and an alternative.
1Goblet squatThighs, glutes3 × 10-1290 s rest
Intensity: RPE 7 (3 reps left in the tank)
How to do it
- Hold the dumbbell against your chest
- Knees track over your toes
- Chest up, back straight
Alternative: Squat to a chair: sit down and stand back up with control.
2One-arm dumbbell rowBack, biceps3 × 10-12 per side75 s rest
Intensity: RPE 7
How to do it
- Support yourself with one hand on a chair
- Pull your elbow towards your hip
- Don't twist your torso
Alternative: Resistance band row, with the band looped around a door handle.
3Incline push-upChest, shoulders, triceps3 × 8-1275 s rest
Intensity: RPE 7-8
How to do it
- Hands on a sturdy table or bench
- Body in one straight line
- Elbows at about 45° from your body
Alternative: Wall push-up.
4Dumbbell Romanian deadliftHamstrings, glutes, lower back3 × 10-1290 s rest
Intensity: RPE 7
How to do it
- Push your hips back
- Keep the dumbbells close to your legs
- Keep your back neutral
Alternative: Glute bridge on the floor.
5Dead bugCore3 × 8 per side45 s rest
Intensity: Controlled tempo
How to do it
- Keep your lower back on the floor
- Breathe out slowly as you extend
Alternative: Move only your legs; keep your arms pointing up.
Finisher: Farmer's walk: 3 x 40 seconds walking with a dumbbell in each hand.
To finish: cool-down
- 2 minutes of easy walking
- Stretch your hip flexors and hamstrings, 30 seconds per side
Workout B – Full body
Glutes, shoulders and core
± 45 min4 exercises
First: warm-up (6 min)
- 1 minute of high knees on the spot
- 10 hip circles each way
- 10 bodyweight squats
- 10 arm circles forwards and backwards
- 1 light set of the first exercise
Tap an exercise for instructions, intensity and an alternative.
1Reverse lungeThighs, glutes3 × 8-10 per leg90 s rest
Intensity: RPE 7
How to do it
- Take a big step backwards
- Front knee stays over your ankle
- Drive back up through your heel
Alternative: Split squat without stepping, holding on to a chair.
2Standing dumbbell shoulder pressShoulders, triceps3 × 8-1075 s rest
Intensity: RPE 7
How to do it
- Brace your abs and squeeze your glutes
- Press straight up
- Don't arch your lower back
Alternative: Seated on a chair with a backrest.
3Hip thrust against the sofaGlutes, hamstrings3 × 12-1575 s rest
Intensity: RPE 7-8
How to do it
- Upper back against the sofa
- Chin slightly tucked towards your chest
- Squeeze your glutes for 1 second at the top
Alternative: Glute bridge on the floor.
4Side plankCore (obliques)3 × 20-30 sec per side45 s rest
Intensity: Controlled
How to do it
- Elbow under your shoulder
- Hips up, body in a straight line
Alternative: Side plank with your knees on the floor.
To finish: cool-down
- 2 minutes of easy walking
- Stretch your hip flexors and hamstrings, 30 seconds per side
Week 1
Learn the technique
Choose a weight that lets you reach the bottom of the rep range with good technique.
Week 2
Build up the reps
Try to do 1-2 more reps per set than in week 1.
Week 3
Go heavier
Reaching the top of the range? Then pick up a heavier weight or a harder variation.
Week 4
Consolidate
Repeat week 3 and write down your weights; your next plan builds on this.
Steps & cardio
Aim for at least 8,000 steps a day. It's one of the most effective ways to burn extra energy without making you hungrier.
Recovery
- Sleep 7-9 hours a night; poor sleep increases your cravings for snacks.
- Sore muscles? Gentle movement helps more than sitting still.
- Stop if you feel sharp pain or dizziness, and see a (sports) physiotherapist if symptoms persist.
Your own plan includes every workout for your number of training days, tailored to your equipment and level.
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