Sample menu for a woman
For example above, calculate the demand and arrange a menu, including training days and without training.
Dane A woman, 20 years old, starting her adventure with diet and strength training.
55kg weight, 160cm height, bf about 25%,
Activity University, 5 workouts a week (strength + aerobic 3 × 60-80minutes, aerobic / hiit – 2x)
Purpose Lowering the bf, improving the aesthetics of the silhouette
Calculating the caloric demand, I decided to use the following formula
TDEE = BMR + TEA + TEF + NEAT
To calculate the energy expenditure during training, and after their completion, as well as the thermal effect of food, I decided to choose the average, of the values proposed for this formula.
Here are detailed calculations
BMR = (9.99 x 55) + (6.25 x 160) – (4.92 x 20) – 161 = 1290
TEA = (3 x 60 x 7) + (3 x 0.04 x 1290) + (2 x 60 x 5) / 7 = 287
NEAT = 300
1290 + 287 + 300 = 1877
TDEE = 1877 + TEF (0.07 x 1877 = 131) = 2008 kcal
From the calculated demand, I subtract 300 kcal, this will give us about 1700 kcal.
The woman from the example is just starting her adventure with strength training and a well-thought-out diet, so I decided to propose a balanced diet.
I believe that this type of diet is suitable for a beginner because of the ease of use in everyday life rules of composing meals, and most importantly, the diet is easy to maintain.
In addition, a balanced diet gives a large margin of macronutrient in case of stagnation or lack of expected effects (often, in the case of stagnation, it is enough to cut some kcal from carbohydrates or modify the diet, going in the direction of “low carb”).
Taking into account training and non-training days, I decided to change the proportions of carbohydrates and fats, thus maintaining a constant amount of protein and calories each day.
When calculating the distribution of macronutrients, I have adopted the following rules
PROTEIN 35% of caloric demand -> 595 kcal = 149g
FAT 35% of caloric demand -> 595 kcal = 66g
CARBOHYDRATES 30% of calorific demand -> 510 kcal = 127g
PROTEIN 35% of caloric demand -> 595 kcal = 149g
FAT 45% of calorific demand -> 765 kcal = 85g
CARBOHYDRATES 20% of calorific demand -> 340 kcal = 85g
I did not include the nutritional value of vegetables for the diet.
Between meals, it is worth drinking the right amount of liquid (mineral water, unsweetened drinks such as green, red, black tea, herbal and fruit teas).
Almost every proposed meal can be packed into a food container and taken, for example, to the university.
In addition, I tried to compose meals so that they were easy and quick to prepare for the busy student and included easily available products.
In most of them the selection of vegetables is just a suggestion and may depend on the “culinary taste of the person using the diet.
Omelette with oatmeal
wheat bran 10g
whole eggs 130g (2 pieces)
egg whites 70g (2 pieces)
a few drops of aroma for the cake (I chose vanilla)
Oat flakes with bran pour boiling water and add sweetener.
When the petals are soaked, stick eggs and proteins, add a few drops of aroma, mix thoroughly.
We cook on two sides in a teflon pan.
B 29g T 15g W 34g 393 kcal
Chicken breast in spinach sauce with buckwheat and cauliflower
chicken breast 120g
buckwheat groats 30g
natural yoghurt 15g (1 tablespoon)
linseed oil 15ml (1 tbsp)
frozen or fresh cauliflower
granulated garlic, salt
Stew and cauliflower cook “al dente.
Cut chicken breast into cubes, also cook.
Put spinach in a saucepan, pour a little boiling water.
Then wait until the spinach is thawed, then stir until the excess water evaporates.
Add a tablespoon of natural yoghurt, garlic and salt.
Add the cooked chicken, mix.
Serve with kasha and cauliflower, pour the whole with a tablespoon of linseed oil.
B 30g T 18g W 20g 361 kcal
III pre-workout meal
Chicken breast with barley groats and green beans
chicken breast 130g
barley pearl peel 50g
string beans (yellow and / or green)
a piece of vegetable broth
olive oil 10ml
Make the grits and beans “al dente.
Chicken breast cut into cubes and then boil in water with the addition of a broth cube (for one portion of chicken enough ¼ cubes).
Serve it with groats and beans topped with olive oil.
B 31g T 13g W 34g 380 kcal
4th post-workout meal
Mintaj with rye noodles
frozen or fresh pollock 150g
whole grain rye noodles 60g
cauliflower and green beans (small amount to improve the taste of the meal)
lemon juice, fish seasoning
Pasta and vegetables are cooked “al dente.
We defrost the fish.
Then sprinkle it with lemon juice and sprinkle with spice to fish.
Bake in a well-heated oven or grill (about 15 minutes).
Serve with pasta and vegetables.
B 34g T 2g W 41g 317 kcal
White cheese with white cabbage salad
skinny white cheese 120g
linseed oil 15ml
white cabbage (piece)
parsley, possibly cress sprouts or alfalfa
lemon juice, salt
We prepare the salad about half an hour before the meal.
Finely chop the cabbage, salt, sprinkle with lemon juice and leave it to let go of the juice and soften.
Serve the cheese with a fork, salt and add linseed oil. Mix.
Both the salad and cheese can be enriched with the addition of chopped parsley and sprouts.
B 24g T 16g W 4g 251 kcal
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