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 



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Calculating the caloric demand, I decided to use the following formula 






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


oatmeal 50g 

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.

Nutritional values 

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 spinach 

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. 

Nutritional values 

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. 

Nutritional values 

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. 

Nutritional values 

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. 


Nutritional values 

B 24g T 16g W 4g 251 kcal 


You can read also: Woman at the gym for the first time – where to start?

Posted on: February 11, 2019

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