How many calories do you need?
The calorie needs of an individual can vary depending on factors such as age, gender, level of physical activity, metabolism, and individual goals. On average, it is considered that a healthy adult requires approximately 2000-2500 calories per day to maintain a steady weight. However, this figure may be lower or higher depending on individual circumstances.
Where to Start
This meal plan is provided as an example. It is not necessary to consume the exact same foods from this plan; you can substitute some of them with healthy alternatives. However, it is crucial to maintain the same number of calories, proteins, carbohydrates, and fats for optimal results. Remember the saying ‘muscles are made in the kitchen,’ emphasizing that nutrition plays a crucial role in achieving desired outcomes, and the gym simply enhances the benefits of proper nutrition for your body.
- Meal 1, Approximately 400-450 calories, 25g protein, 30g carbohydrates, 20g fat
- Meal 2, Approximately 250-300 calories, 20g protein, 15g carbohydrates, 15g fat
- Meal 3, Approximately 500-550 calories, 35g protein, 50g carbohydrates, 15g fat
- Meal 4, Approximately 300-350 calories, 20g protein, 40g carbohydrates, 10g fat
- Meal 5, Approximately 550-600 calories, 35g protein, 45g carbohydrates, 25g fat
Meal 1
Breakfast
This plan is not personalized, and it is important to adjust the quantities and types of foods according to your specific needs, goals, and your body's response to diet and exercise. Before starting any new nutritional plan, it is always recommended to consult with a nutrition specialist or a doctor.
Omelette with 3 eggs and vegetables (spinach, tomatoes, mushrooms, etc.)300g
Whole-grain bread1 slice
Apple or other medium-sized fruit1
400-450
25
30
20
400-450
25
30
20
Meal 2
Snack
WhoPlain Greek yogurt, no added sugar200g
Almonds or other nuts30g
250-300
20
15
15
Meal 3
Lunch
Grilled or oven-baked chicken breast150g
Quinoa or brown rice80g
Steamed or boiled vegetables (broccoli, carrots, green beans)200g
500-550
35
50
15
Meal 4, pre-workout
Snack
Banana1
Protein powder shake with almond milk or wather300ml
300-350
20
40
10
Meal 5, post-workout
Dinner
Oven-baked or grilled salmon150g
Baked sweet potato1
Green salad with olive oil and lemon juice1
550-600
35
45
25