Food-based dietary recommendations

Weekly menu for men

Weekly menu in accordance with dietary recommendations. The menu is translated and adapted from the Norwegian Directorate of Health and the Norwegian Food Safety Authority. This menu is just an example of how to plan your diet. Each person must decide whether the menu suits them, in whole or in part.

The reference menu applies to an 18-24-year-old woman who is sedentary most of the day but exercises at least 2-3 hours per week.
Reference menu for men - general overview

Breakfast

Oatmeal with apples, raisins, and almonds

Food items	Amount	Weight (g)	Energy (kcal)
Raisins	0.25 deciliters	15	49
Apple	0.25 pcs (medium)	27	14
Almonds	0.5 handfuls	10	60
Oats	2 deciliters	80	221
Water	2 deciliter	200	0
Low-fat milk, Vitamin D fortified	2 deciliters	200	74

Lunch

Lentil dahl with rice and salad

Food item	Amount	Weight (g)	Energy (kcal)
Red lentils	1 portion	100	125
Oil, olive	1 tablespoon	10	89
Shallot, raw	1 pcs (small)	13	3
Garlic, raw	2.5 grams	2.5	3
Ginger, root, raw	1 cm	3	1.5
Coriander, raw	1 gram	1	0.2
Tomato paste	1 tablespoon	18	15
Vegetable stock powder	0.25 tablespoon	3	4
Tomatoes, canned	0.5 can	200	42
Coconut milk	0.25 can	100	209
Brown rice, uncooked	2 portions	110	200
Salad, raw	1 deciliter	11	3

Dinner

Baked salmon with vegetables, boiled potatoes and cottage cheese

Food item	Amount	Weight (g)	Energy (kcal)
Potatoes, raw	4 pcs (medium)	220	176
Salmon, raw	1,5 portion	188	418
Carrot, raw	1.5 pcs	120	43
Onion, raw	0.25 pcs	40	12
Broccoli, raw	4 florets	100	26
Leek, raw	0.3 pcs	63	18
Lemon juice	1 tablespoon	11	0.9
Oil, rapeseed	1 tablespoon	10	89
Cottage cheese	1 tablespoon	25	26

Afternoon snack

Whole wheat bread with liver pâté, bell pepper and cucumber

Food item	Amount	Weight (g)	Energy (kcal)
Whole wheat bread	3 slices	150	360
Liver pâté, oven-baked	Per slice of bread 20 grams	60	136
Margarine	Per slice of bread 5 grams	15	80
Bell pepper, red, raw	4 slices	40	10
Cucumber, raw	4 slices	24	3
Low-fat milk, Vitamin D fortified	1 glass	200	74

Snack

Smoothie with yogurt and oats

Food item	Amount	Weight (g)	Energy (kcal)
Smoothie, yogurt and fruits	300 grams	300	180
Oats	3 tablespoons	18	66

Breakfast

Muesli with AB milk, fruits and nuts

Food item	Amount	Weight (g)	Energy (kckal)
AB yogurt, plain	2 deciliters	200	142
Muesli mix, wheat, barley, rye, oats, sugar-free	1 portion	100	331
Apple	0.25 pcs (large)	41	19
Banana	0.5 pcs	60	53
Hazelnuts	0.5 handfuls	10	67

Lunch

Whole wheat wrap with turkey, vegetables, and pesto

Food item	Amount	Weight (g)	Energy (kcal)
Tomato, cherry, raw	8 pcs	120	20
Onion, raw	0.25 pcs	40	12
Spinach, raw	1 deciliter	12	3
Salad, rocket, raw	1 deciliter	11	3
Avocado, raw	0.5 pcs (large)	110	210
Wrap, whole wheat	2 pcs (small)	80	234
Ham, turkey, smoked	4 slices	44	39
Pesto, green, industrially made	2 tablespoons	36	186

Dinner

Wok with lamb, vegetables, and brown rice

Food item	Amount	Weight (g)	Energy (kcal)
Kale, raw	2 deciliters	110	40
Ginger, root, raw	1 cm	3	1.5
Rice, brown, uncooked	2 portions	110	400
Oil, rapeseed	1 tablespoon	10	89
Broccoli, raw	4 florets	100	26
Pepper, chili, red, raw	0.25 pcs	2	0.6
Soy sauce	2 tablespoon	26	22
Bell pepper, red, raw	0.25 pcs	36	9
Bell pepper, orange, raw	0.25 pcs	36	9
Lamb loin, without fat, raw	1 portion	150	213
Spring onion, raw	1 pcs	19	4
Cashew nuts	0.5 handful	10	59
Sesame seeds, without shell	0.25 tablespoon	2	14

Afternoon snack

Bread with tuna salad and bell pepper

Food item	Amount	Weight (g)	Energy (kcal)
Low-fat milk, Vitamin D fortified	1 glass	200	74
Whole wheat bread	2 slices	80	192
Tuna salad	90 grams	90	299
Bell pepper, red, raw	6 slices	60	16

Snack

Fruits and dried fish

Food item	Amount	Weight (g)	Energy (kcal)
Pear	1 pcs (large)	205	90
Banana	1 pcs	120	106
Dried fish	1 pcs	30	104

Breakfast

Oatmeal with blueberries, almonds, and peanut butter

Food item	Amount	Weight (g)	Energy (kcal)
Raisins	0.25 deciliter	15	49
Blueberries	1 deciliter	55	28
Almonds	0.5 handful	10	60
Oats	2 deciliters	80	295
Water	2 deciliters	200	0
Low-fat milk, Vitamin D fortified	2 deciliters	200	74
Peanut butter	30 grams	30	186

Lunch

Homemade tomato soup and bread with cheese and eggs

Food item	Amount	Weight (g)	Energy (kcal)
Cucumber, raw	12 slices	72	8
Egg, boiled	2 pcs	112	166
Cheese, 26%	2 slices	50	167
Basil, fresh	1 gram	1	0.2
Tomatoes, canned	0.5 can	200	42
Garlic, raw	2.5 grams	2.5	3
Olive oil	1 tablespoon	10	89
Whole wheat bread	2 slices	80	192
Low-fat milk, D-vitamin fortified	1 deciliter	100	37
Tomato paste	1 tablespoon	18	15

Dinner

Barley salad with beans, lentils, vegetables and whole wheat bread

Food item	Amount	Weight (g)	Energy (kcal)
Bell pepper, red, raw	0.25 pcs	36	9
Oil, rapeseed	1 tablespoon	10	89
Barley, uncooked	0.75 deciliter	60	196
Salad dressing, oil and vinegar	2 tablespoons	20	83
Spinach, raw	2 deciliters	24	5
Beans, kidney, canned	1 deciliter	90	66
Lentils, green	0.5 portion	108	43
Bell pepper, green, raw	0.25 pcs	36	8
Spring onion, raw	1 pcs	19	4
Walnuts	5 pcs	10	68
Whole wheat bread	2 slices	80	192
Margarine, soft	Per slice of bread 5 grams	10	107

Afternoon snack

AB milk with fruit and seeds

Food item	Amount	Weight (g)	Energy (kcal)
Banana	0.5 pcs	60	53
Apple	0.5 pcs (medium)	63	29
AB milk, plain	2 deciliters	200	149
Orange	0.5 pcs	98	40
Sunflower seeds	1 tablespoon	8	50

Snack

Nuts, fruit and vegetable

Food item	Amount	Weight (g)	Energy (kcal)
Almonds	2 handfuls	40	240
Pear	1 pcs (small)	150	66
Carrot, raw	1 pcs	80	29

Breakfast

Muesli with dried fruits, almonds and milk

Food item	Amount	Weight (g)	Energy (kcal)
Low-fat milk, Vitamin D fortified	3 deciliters	300	111
Almonds	1 handful	20	120
Apricots, dried	3 pcs	21	43
Raisins	0.25 deciliter	15	49
Muesli mix, wheat, barley, rye, oats, sugar-free	1 portion	70	231

Lunch

Whole wheat wrap with oven-roasted vegetables and hummus

Food item	Amount	Weight (g)	Energy (kcal)
Hummus	100 grams	100	170
Wrap, whole wheat	2 pcs (small)	80	234
Sweet potato, baked	100 grams	100	111
Bell pepper, red, raw	6 slices	60	16
Eggplant, raw	2 slices	25	7
Salad, arugula, raw	1 deciliter	11	3
Garlic, raw	0.25 clove	0.8	0.8
Onion, raw	20 grams	20	6
Parsley, herb, raw	5 grams	5	1.6
Oil, rapeseed	1 tablespoon	10	89

Dinner

Cod with vegetables and potatoes

Food item	Amount	Weight (g)	Energy (kcal)
Oil, rapeseed	2 tablespoons	20	178
Potatoes, raw	3 pcs (large)	300	240
Broccoli, raw	4 florets	100	26
Bell pepper, orange, raw	0.25 pcs	36	9
Cod, raw	1 portion	200	168
Tomatoes, sun-dried	4 pcs	28	54
Bell pepper, red, raw	0.25 pcs	36	9

Afternoon snack

Smoothie with yogurt and oats

Food item	Amount	Weight (g)	Energy (kcal)
Smoothie, yogurt and fruits	500 grams	500	301
Oats	3 tablespoons	18	66
Peanut butter	40 grams	40	242

Snack

Carrots, orange and nuts

Food item	Amount	weight (g)	Energy (kcal)
carrot, mini, raw	4 pcs	80	29
Orange	1 pcs	195	80
Cashew nuts	2 handfuls	52	308
Low-fat milk, Vitamin D fortified	1 glass	300	111

Breakfast

Bread with peanut butter and banana and a glass of milk

Food item	Amount	Weight (g)	Energy (kcal)
Low-fat milk, D-vitamin fortified	1 glass	300	111
Whole wheat bread	2 slices	80	192
Peanut butter	Per slice of bread 15 g	30	186
Banana	1 pcs	120	106

Lunch

Scrambled eggs with vegetables, potatoes, and whole wheat bread

Food item	Amount	Weight (g)	Energy (kcal)
Eggs, raw	2 pcs	110	164
Potatoes, raw	1 pcs (large)	100	80
Spinach, raw	0.5 bag (small)	33	7
Bell pepper, red, raw	6 slices	60	16
Onion, raw	20 grams	20	6
Oil, rapeseed	1.5 tablespoon	15	134
Whole wheat bread	2 slices	80	192
Margarine, soft	Per slice of bread 5 grams	10	107

Dinner

Lentil lasagna with salad

Food item	Amount	Weight (g)	Energy (kcal)
Cucumber, raw	6 slices	36	4
Cheese	0.5 deciliter	20	70
Pasta, whole grain, uncooked	1.5 portion	128	462
Onion, raw	0.25 pcs	40	12
Tomatoes, canned	1.5 deciliter	150	32
Lentils, red, canned	120 grams	120	108
Garlic, raw	2.5 grams	2.5	3
Low-fat milk, D-vitamin fortified	1.5 deciliter	150	56
Flour	1.5 tablespoon	14	46
Iceberg lettuce, raw	1 leaf	40	5
Oil, rapeseed	1 tablespoon	10	89
Tomato, cherry, raw	6 pcs	90	15
Carrot, raw	0.5 pcs	40	14
Bell pepper, orange, raw	6 slices	60	16

Afternoon snack

AB yogurt, with fruits, berries and oats

Food item	Amount	Weight (g)	Energy (kcal)
AB yogurt, plain	2 deciliters	200	142
Banana	0.5 pcs	60	53
Apple	0.25 pcs (medium)	31	14
Blueberries	1 deciliter	55	28
Oats	5 tablespoons	30	111

Snack

Vegetables with dip and nuts

Food item	Amount	Weight (g)	Energy (kcal)
Carrot, small, raw	6 pcs	150	38
Celeriac root, raw	50 grams	50	12
Turnip, raw	100 grams	100	36
Dressing, sour cream with herbs	1 deciliter	100	181
Cashew nuts	1 handful	20	118

Breakfast

Whole wheat bread with scrambled eggs and vegetables

Food item	Amount	Weight (g)	Energy (kcal)
Low-fat milk, Vitamin D fortified	2 deciliters	200	74
Margarine, soft	Per slice of bread 5 grams	10	107
Whole wheat bread	2 slices	80	192
Cucumber, raw	4 slices	24	3
Eggs, fried in vegetable oil	2 pcs	96	199
Tomato, raw	4 slices	52	6

Lunch

Chicken salad with pasta, vegetables, and pesto

Food item	Amount	Weight (g)	Energy (kcal)
Apple juice	1 glass	200	84
Walnuts	1 handful	20	136
Pesto, green, industrially made	2.5 tablespoons	54	279
Tomato, cherry, raw	6 pcs	90	15
Bell pepper, red, raw	4 slices	40	10
Spring onion, raw	1 pcs	19	4
Salad, rocket, raw	1 deciliter	11	3
Iceberg lettuce, raw	1.5 leaf	60	7
Oil, rapeseed	1 tablespoon	10	89
Chicken fillet, raw	150 grams	150	167
Pasta, whole grain	0.5 portion	98	136

Dinner

Beef fajitas with beans and guacamole

Food item	Amount	Weight (g)	Energy (kcal)
Cream, sour, 10% fat	4 tablespoons	72	85
Pepper, chili, red, raw	0.5 pcs	4	1.2
Tomato, raw	0.5 pcs	48	6
Oil, olive	1 tablespoon	10	89
Bell pepper, red, raw	4 slices	40	10
Bell pepper, green, raw	4 slices	40	8
Onion, raw	0.25 pcs	40	12
Cheese, 17%	40 grams	40	107
Wrap, whole wheat	2 pcs (large)	120	349
Coriander, raw	1 gram	1	0.2
Beef, raw	1 portion	150	168
Garlic, raw	2.5 grams	2.5	3
Beans, brown, cooked	0.5 portion	95	120
Guacamole	80 grams	80	124
Lime, raw	1 segment	10	1.7
Taco seasoning	0.5 tablespoon	4	9

Afternoon snack

Whole wheat bread with cottage cheese and bell pepper

Food item	Amount	Weight (g)	Energy (kcal)
Yogurt, plain	3 deciliters	300	213
Banana	0.5 pcs	60	53
Apple	0.25 pcs	31	14
Blueberries	1 deciliter	55	28
Muesli mix, wheat, barley, rye, oats, sugar-free	0.4 portion	40	133

Snack

Orange and apple

Food item	Amount	Weight (g)	Energy (kcal)
Orange	1 pcs	195	80
Apple	1 pcs (medium)	125	58

or

Saturday treats

Food item	Amount	Weight (g)	Energy (kcal)
Potato chips	50 grams	50	251
Candy mix	50 grams	50	185

Breakfast

Whole wheat pancakes with banana and Greek yogurt and smoothie

Food item	Amount	Weight (g)	Energy (kcal)
Low-fat milk, D-vitamin fortified	2.5 deciliters	250	93
Oats	3 tablespoons	18	66
Flour, whole wheat	4 tablespoons	36	119
Flour	5 tablespoons	45	154
Egg, raw	1.5 pcs	83	123
Margarine, soft	1 tablespoon	10	54
Yogurt, Greek, plain	2 tablespoons	30	38
Banana, raw	0.75 pcs	90	79
Oats	3 tablespoons	18	66
Smoothie, yogurt and fruits	3 deciliters	300	180

Lunch

Whole wheat bread with egg and vegetables

Food item	Amount	Weight (g)	Energy (kcal)
Mayonnaise, fatty, 80% fat	Per slice of bread	30	212
Cucumber, raw	4 slices	24	3
Avocado, raw	1 pcs (small)	130	248
Egg, boiled	1 pcs	56	83
Tomato, raw	4 slices	52	6
Whole wheat bread	3 slices	120	288

Dinner

Chicken with vegetables, bell pepper sauce and roasted potatoes

Food item	Amount	Weight (g)	Energy (kcal)
Margarine, soft	1 tablespoon	10	54
Chicken fillet, cooked	1.5 portion	225	344
Bell pepper, red, raw	0.5 pcs	73	19
Chili pepper, red, raw	0.5 pcs	4	1.2
Shallot, raw	1 pcs (small)	13	3
Sweet potato, raw	0.5 pcs	65	52
Potatoes, raw	4 pcs (medium)	220	176
Asparagus, raw	6 pcs	96	21
Cream, household	0.5 deciliters	50	78

Afternoon snack

Cinnamon roll and glass of milk

Food item	Amount	Weight (g)	Energy (kcal)
Cinnamon roll, homemade	1 pcs	65	220
Low-fat milk, Vitamin D fortified	1 glass	200	74

Snack

Fruits and nuts

Food item	Amount	Weight (g)	Energy (kcal)
Almonds	1 handful	20	120
Apple	0.25 pcs (medium)	31	14
Blueberries	1 deciliter	55	28

Nutrient	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Mean	% of total energy
Fat (g)	121.9	130.5	146.5	120.7	122.7	148	131.2	130.5	39%
Carbohydrates (g)	324.7	296	250.1	314.5	314.8	244.2	279.2	289	42%
Fibre (g)	54.3	61	67.5	66.8	59.7	57.6	45.9	58
Protein (g)	132.7	151.4	121.6	134.2	120.5	167.5	157.8	140.8	19%
Energy (kcal)	3034	3087	2936	3014	2963	3093	3016	3020