This chapter could be made super long. Like every chapter in nutrition. But I don’t want to do that, because otherwise you will be crushed by information. I’ll show you a concrete 3-meal standard plan in a moment. I’ll explain to you the meaning behind it and how to bring variety into it. After that, I go into more detail about different scenarios that could come up in your individual life. I may add more plans to this chapter if there is the need for that.


That’s about how a 2000 calorie diet could go. The calorie distribution is 40% carbohydrates, 30% protein and 30% fats.

The meals are created according to the following pattern:

-Amount of calories
-Carbohydrate source
-Protein source
-Fat source
-Mineral/vitamin source

Example breakfast:

Carbohydrates: Oatmeal
Egg whites: Natural yoghurt, 2 eggs
Fats: Flaxseed
Minerals/Vitamins: Apple, raspberries

So you can build your meals that way, too. In the food sources chapter you’ll find some ideas of what you could take.

Scenario 1: Different number of meals

You don’t eat 3/day, you eat 2 or 4 times a day. Then you simply divide your calorie amount between the number of meals. The amount of calories doesn’t have to be exactly the same per meal either, it’s ok if some meals have more calories than others.

Scenario 2: Low Carb

With low carb, you would decrease the amount of carbs and increase the amount of protein/fat on the above plan. For breakfast (depending on how low carb you go) you would reduce the amount of oatmeal and eat more eggs, yogurt and flaxseed instead.

Scenario 3: Cheating

You like to eat your Snickers. Then reduce the amount of oatmeal in the morning and eat your Snickers instead:) Or skip a meal 1/week in favor of a pizza.