Weight loss with weekly menu
Weight loss is about caloric deficit — not magic ingredients. Smaklig calculates your TDEE (Mifflin-St Jeor), sets a protein target of 1.6-2.2 g/kg target weight to preserve muscle mass, and plans your weekly menu within your deal-budget. Research-backed by Helms et al. 2014, Morton et al. 2018, Livsmedelsverket, NNR 2023.
0.5-1 kg
Expected rate per week at moderate deficit (TDEE − 500 kcal). Safety floor: 1200 kcal/day.
1.6-2.2 g/kg
Protein per target weight — preserves muscle mass during weight loss (Helms et al. 2014).
150-250 SEK
Weekly savings when we match recipe substitutions against deal prices at ICA, Coop, Lidl, etc.
Guides and recipes
10 articles tested and optimized for Swedish stores.
Weight loss with meal planning: my story (−12 kg)
Weight loss with meal planning — how I went from 110 to 98 kg in three months with AI-planned weekly menus, without starving and without an expensive diet program.
Eating on Mounjaro: Nutrition During Tirzepatide (2026)
What should you eat on Mounjaro? A practical food guide for nausea and reduced appetite: protein for muscle mass, small meals, and gradual fiber.
Calorie Deficit: How Much Do You Actually Need? (2026)
Calorie deficit — how big does it need to be, how do you calculate it, and why doesn't it always work? Research-based guide with female-specific factors.
High-Protein Dinner: 25 Recipes With 30g+ Protein Per Serving (2026)
Want more protein at dinner? 25 recipes delivering 30g+ protein per serving — with macros, cook time and cost. Preserve muscle mass.
High-Protein Breakfast: 10 Recipes <10 Min (2026)
High-protein breakfast gives 3-4 hours of satiety and cuts daytime cravings. 10 recipes with 25-40g protein, under 10 min, from 9 SEK/serving.
Cabbage — Nature's Own Ozempic? How Fiber and GLP-1 Boost Satiety
Cabbage is going viral on TikTok as 'Ancient Ozempic'. Research shows cabbage raises GLP-1 naturally. Here's how fiber, satiety, and weight loss work through food.
GLP-1-boosting foods: 15 natural alternatives to Ozempic (2026)
15 foods that raise GLP-1 naturally: fiber, protein, fermented. Activate the same satiety hormone as Ozempic — without a prescription or drug side effects.
Lose Weight Without Ozempic: 7 Strategies That Actually Work
Ozempic waitlist, side effects, or just too expensive? Here are 7 evidence-based strategies for losing weight without medication — protein, fiber, sleep, GLP-1 foods, and more.
TDEE Calculator and Macros: Complete Guide (2026)
How to calculate TDEE (calories), BMR and macros using the Mifflin-St Jeor formula. Worked examples for 5 profiles, activity table and how to adjust by goal.
Weekly Meal Plan Weight Loss: 7-Day Guide (2026)
How to plan a weekly menu for weight loss. TDEE calculator, calorie budget, macros, 7-day sample meal plan, and how to save both kilos and kronor.
Frequently asked questions
- How does Smaklig calculate my caloric needs?
- Mifflin-St Jeor BMR × activity factor 1.2-1.9 for TDEE. For moderate weight loss we subtract 500 kcal/day (≈0.5 kg/week). Aggressive: 750 kcal/day (≈0.75 kg/week). Safety floor: 1400 kcal men, 1200 women — we never go below.
- How much protein do I need?
- In a caloric deficit: 1.8-2.2 g protein per kg target weight to preserve muscle mass. A person at 65 kg target weight needs 117-143 g/day, split across 3-4 meals (Helms et al. 2014, PubMed 24864135). Smaklig calculates dynamically and flags recipes that miss the target.
- Are extreme diets (under 1200 kcal) safe?
- No. Below 1200 kcal/day is not recommended without medical supervision — risk of nutrient deficiency, muscle loss, and metabolic downregulation. Smaklig blocks diets under 1200 kcal women / 1400 kcal men. For desired lower deficits: consult a dietitian.
- Do I have to weigh every gram?
- No. Smaklig generates recipes with fixed portion sizes that match your calorie target. Large deviations (extra oil, snacks) matter — but exact tracking isn't needed at moderate deficits. Weekly fluctuation ±0.5 kg is normal water variation.
The best store app for Swedish groceries
Short answer: Official store apps (ICA, Coop, Hemköp, City Gross, Lidl, Willys, Costco) only show ONE chain's deals and have no recipes. Smaklig combines weekly deals from all seven chains with AI-generated recipes, shopping list and allergy validation — free during beta.
ICA app
ICA only
- Recipes
- AI-personalized
- Allergy block
- Multi-store
Coop app
Coop only
- Recipes
- AI-personalized
- Allergy block
- Multi-store
Mathem
Home delivery
- Recipes
- AI-personalized
- Allergy block
- Multi-store
Smaklig
All 7 chains
- Recipes
- AI-personalized
- Allergy block
- Multi-store
Want a deep-dive on saving 1,000+ SEK/month through campaign matching? Read ICA Campaigns: Save 1000+ SEK/month.
Ready to get started?
Smaklig plans your weekly menu automatically based on your goals, allergies and store campaigns.
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