Ida Bergfoth’s diet focuses on flexible dieting (macros) and sustainability

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Ida Bergfoth’s diet focuses on flexible dieting (macros) and sustainability, prioritizing high-protein meals that fuel her intense training while remaining easy to prepare for a busy schedule. 
Core Dietary Principles
  • High Protein: Essential for muscle preservation and satiety; she often includes sources like egg whites, chicken, grass-fed beef, and protein powder.
  • The 85/15 Rule: She follows a healthy, goal-oriented diet 85% of the time, allowing for 15% flexibility for treats or “cheat meals” (e.g., Oreos with burger sauce) to ensure long-term consistency.
  • Caloric Adjustment: Her intake varies based on her current goals—such as a “cutting” phase (approx. 1,500–1,600 calories) or a “reverse diet” (up to 2,000 calories) to maintain metabolism.
  • Carb Cycling: She often shifts her carbohydrate intake higher on heavy workout days (like back or legs) and lower on rest or light days. 
Example “What I Eat in a Day” (Cutting/Physique Focus)
Based on her recent 2024–2026 updates, a typical daily meal plan includes:
  • Meal 1: Egg white omelette with cream of rice or protein pancakes with raspberries and walnuts.
  • Meal 2: Rotisserie chicken or turkey with Mexican rice, kimchi, and zoodles.
  • Meal 3: Grass-fed ground beef burrito or a high-protein bagel with chicken.
  • Meal 4/Snack: Protein ice cream with berries or salmon with sweet potato and asparagus. 
Key Dietary Staples & Hacks
  • Meal Prep: She frequently uses FlexPro Meals (using code IDA) for convenience and to ensure she hits her macro targets without excessive kitchen time.
  • Volume Eating: Uses “zoodles” (zucchini noodles), kimchi, and berries to increase meal volume and satiety without significantly increasing calories.
  • Zero-Calorie Swaps: Prefers fizzy water or sugar-free sodas to reduce liquid calories while still feeling “luxurious”.