Home / Personalized Meal Plan Guide
Personalized Meal Plan Guide
Welcome to your personalized meal plan guide! Follow these steps to create a meal plan that’s 100% tailored to your body, lifestyle, and fitness goals—in just two minutes.
Step 1 – Select Gender
Start by selecting your gender. Choose from “man,” “woman,” or “prefer not to say.” This helps the tool refine your calorie and macronutrient recommendations.
Example: You are an 20 year old man. You therefore select “man”.
Step 2 – Enter Weight
Enter your current weight. This is essential for estimating your Basal Metabolic Rate (BMR) and calories burned during activities.
Example: You weight 80 kg. You therefore enter 80 kgs.
Step 3 – Input Body Fat Percentage
Enter your body fat percentage for greater accuracy in your meal plan.
If you’re unsure, select “no” and enter your height instead. The tool will then estimate your body fat percentage, though a direct entry is more precise.
Example 1: You know you have a body fat percentage of 20%. You therefore chooce yes, and enter your body fat percentage of 20%
Example 2: You dont know your body fat percentage. You therefore select no, and enter your heigt of 185 cm.
Step 4 – Automatic Lean Mass Calculator
Here, the tool will automatically calculate your lean body mass, which is used to determine your daily protein requirements.
No input is needed from you.
Example: Based on your entered wight of 80 kg and 20% body fat, the tool calculates your lean mass to 64 kgs.
Step 5 – Log Physical Activity and Caloric Burn
In this step, you’ll log your weekly activities to calculate your calorie burn accurately. This helps determine your daily caloric needs for your fitness goals.
- Step 1: Choose from various activities, each with different calorie burns based on intensity. If you do multiple types (e.g., gym and running), you can log up to 8 different activities.
- Step 2: For each activity, enter the duration (in minutes) and how often you do it weekly.
If durations of a certain activity vary, enter an average. You can also choose to enter the total minutes for the week for that activity and set frequency to “1.”
If you don’t have eight activities to log, leave any unused rows blank by entering “0” in the cell for minutes. This ensures the system processes your inputs correctly.
Based on earlier your weight, the tool calculates calories burned per activity and sums them to give your Total Weekly Workout Caloric Burn.
This workout burn combines with your automatically calculated Basal Metabolic Rate (BMR), based on your weight, gender, and body fat, for a personalized total weekly and daily calorie burn.
A graph shows your calorie burn by activity, giving a quick visual summary.
Example: Lets say your weekly activities include cycling for 30 minutes, two times a week, resistance training at the gym for 45 minutes, four times a week, and walking slowly for 20 minutes, every day of the week.
To log cycling, or any other activitiy, you would select the activity type—“Cycling”—and specify the intensity, such as 20–22 km/h. Specifying the intensity is essential because calorie burn varies with the tempo.
Then, you’d enter the workout duration (30 minutes) and frequency (2 times per week). For an 80 kg male with 20% body fat, this activity would burn a total of 672 calories.
You would then follow a similar process for resistance training and walking. After logging all three activities, the tool would calculate the following for an 80 kg male with 20% body fat: 672 kcal from cycling, 882 kcal from resistance training, and 588 kcal from walking.
Combined with the automatically calculated BMR, the tool determines in this case a total weekly energy expenditure of 14,409 kcal, which averages out to approximately 2,058 kcal per day. This data is also displayed in a graph, providing a quick and easy way to visualize your calorie burn by activity.
Step 6 – Set Weight Goal
Specify your weight goal—whether to lose, gain, or maintain your current weight.
This goal will adjust your recommended calorie and macronutrient intake accordingly.
Example: You want to loose a little bit of weight. You therefore select “Smaller weight loss”
Step 7 – Calculate Daily Calories and Macronutrients
Based on your weight, lean body mass, activity level, and weight goal, the tool calculates your ideal daily calorie intake and macronutrient distribution (protein, carbs, and fats). A graph will show your customized macronutrient breakdown.
Example: Consider an 80 kg man with 20% body fat. His weekly activities include cycling for 30 minutes twice a week, resistance training at the gym for 45 minutes five times a week, and walking slowly for 20 minutes every day. With a goal of small weight loss, the tool automatically calculates his daily calorie requirement at 1,853 kcal. It then determines his macronutrient needs as 188g of protein, 46g of fat, and 171g of carbohydrates.
Step 8 – Select Number of Daily Meals
Choose how many meals you eat per day. This will determine how your daily calories and macronutrients are divided among your meals.
Example: You typically eat 4 meals a day. You therefore select “4 meals pr day”.
Step 9 – Review Meal Distribution
Now, see your recommended calorie and macronutrient breakdown per meal based on your selected meal frequency. This data is also displayed in a graph, providing a quick and easy way to visualize your caloric and macronutrient intake for each meal.:
- 3 meals/day: Calories and nutrients are divided across breakfast, lunch, and dinner.
- 4 meals/day: Divided across breakfast, lunch, dinner, and one snack.
- 5-6 meals/day: Divided across breakfast, lunch, dinner, and multiple snacks.
Example: Consider an 80 kg man with 20% body fat. His weekly activities include cycling for 30 minutes twice a week, resistance training at the gym for 45 minutes five times a week, and walking slowly for 20 minutes every day. With a goal of small weight loss, the tool automatically calculates his daily calorie requirement at 1,853 kcal. It then determines his macronutrient needs as 188g of protein, 46g of fat, and 171g of carbohydrates. He eats 4 meals a day. The tool then automatically distributes the kcal and micronutrients into 4 meals which is:
- Breakfast: 496 kcal, 47g protein, 13g fat and 48g carbs
- Lunch: 496 kcal, 47g protein, 13g fat and 48g carbs
- Dinner: 496 kcal, 47g protein, 13g fat and 48g carbs
- Snack 1: 386 kcal, 47g protein, 8g fat and 31g carbs
Step 10 – Create Your Personalized Meal Plan
With all the information collected, it’s time to create your personalized meal plan!
- Breakfast Recipes: Go to the “Breakfast Recipes” tab, and click the button at the top. The tool will adjust 72 different breakfast options to align with your optimal nutrition.
- Lunch and Dinner Recipes: Repeat this process in the “Lunch and Dinner Recipes” and “Snack Recipes” tabs.
- Snack Recipes: Repeat this process in the “Snack Recipes” tabs.
Select one breakfast, one lunch and one dinner option.
Choose 0-3 snack recipes depending on your daily meal count.
Example: Consider an 80 kg man with 20% body fat. His weekly activities include cycling for 30 minutes twice a week, resistance training at the gym for 45 minutes five times a week, and walking slowly for 20 minutes every day. With a goal of small weight loss, the tool calculates his daily calorie requirement to be 1,853 kcal. It also determines his macronutrient needs as 188g of protein, 46g of fat, and 171g of carbohydrates.
Since he eats four meals a day, the tool automatically distributes his calories and macronutrients across those meals. He then navigates to the “Breakfast Recipes” tab, clicks the button at the top, and selects the dish “Protein Waffles.” The tool adjusts the recipe’s ingredient quantities so the dish perfectly matches his nutritional requirements. Finding it the most appealing option, he adds it to his plan.
Next, he moves to the “Lunch and Dinner Recipes” tab, where he selects two dishes, one for lunch and one for dinner, each optimized to meet his needs. In this case he chooses “Big Mac French Fries” for lunch and
Finally, as he has indicated he eats four meals a day, he goes to the “Snack Recipes” tab, selects one recipe, and adds it to his plan. In this case, he chooses “Ice coffee smoothie”. Each choice is automatically adjusted to align with his personalized goals, making meal planning simple and precise.
Step 11 – Weekly Check in for Meal Prepping
For those dedicated to meal prepping, a weekly check-in ensures your meal plan stays perfectly aligned with your progress and activity levels. This step keeps your nutrition optimized and supports your goals as they evolve:
- Update Your Weight
- At the start of each week, enter your current weight in Step 2. This simple update allows the tool to recalculate your Basal Metabolic Rate (BMR) and daily calorie needs.
- As your weight changes, your calorie and macronutrient targets adjust automatically, ensuring every meal is precisely tailored to your current needs.
- Adjust Weekly Workouts
- If your workout routine varies, log any changes in Step 5. This includes updating the type, duration, and frequency of your physical activities.
- By recalculating your total weekly calorie burn, the tool ensures your meal plan reflects your current activity level, whether you’ve added more intense workouts or reduced your activity.
- Recipe Updates
- Once your weight and workout data are refreshed, the tool recalculates your daily nutritional requirements and updates your recipes accordingly.
Ingredients, portion sizes, and nutritional content in your selected dishes are automatically optimized to match your new targets. This guarantees that your meals remain fully customized, helping you stay on track with minimal effort.
By making these small weekly adjustments, your meal prep becomes a seamless and efficient process, perfectly adapted to your latest progress. Whether you’re losing weight, building muscle, or maintaining your current level, this step ensures your meal plan remains as dynamic as your fitness journey.
Example: Taking departure of, an 80 kg man with 20% body fat. His weekly activities include cycling for 30 minutes twice a week, resistance training at the gym for 45 minutes five times a week, and walking slowly for 20 minutes every day. With a goal of small weight loss, the tool calculates his daily calorie requirement to be 1,853 kcal, with macronutrient targets of 188g protein, 46g fat, and 171g carbohydrates.
Every Sunday, the user updates his data to ensure his meal plan stays aligned with his progress.
-
Updating Weight
The user weighs himself and finds he’s now 79 kg, a 1 kg decrease from the previous week, and now has a body fat of 19%. He updates his weight in Step 2 of the tool. His new lean body mass has gone from 64 kg, to 63,99 kg.
-
Adjusting Workouts
The user reviews his upcoming week and realizes he’s decreasing his gym sessions and replacing it with a yoga class. He updates his activities in Step 5:
- Cycling: 30 minutes, twice a week (unchanged).
- Resistance training: 45 minutes, three times a week (decreased by one session).
- Yoga: 60 minutes, once a week (new activity).
- Walking: 20 minutes, seven times a week (unchanged).
New Activity Calculations:
The tool updates his total weekly calorie burn based on the decreased gym sessions and new yoga class. His average daily calorie expenditure has now changed, both because of his different activities, but also because he has lost weight.
- New Calculations:
The tool recalculates his Basal Metabolic Rate (BMR) and daily calorie needs, now recommending 1,864 kcal per day. His updated macronutrient targets are:- Protein: 192g
- Fat: 47g
- Carbohydrates: 169g
-
Recipe Adjustments
With his new calorie and macronutrient targets, the user revisits the recipes he plans to use for meal prep:
- Breakfast: In the Breakfast Recipes tab, John selects Protein Oatmeal. The tool adjusts the quantities of oats, protein powder, and peanut butter so the meal now perfectly aligns with his updated targets for breakfast.
- Lunch and Dinner: From the Lunch and Dinner Recipes tab, John chooses Grilled Chicken Salad and Beef Stir-Fry with Vegetables. Each recipe is recalibrated to provide the correct calorie and macronutrient balance.
- Snack: In the Snack Recipes tab, John picks Greek Yogurt with Nuts and Berries. The tool optimizes the portion sizes of yogurt, nuts, and fruit to fit his snack allocation.
Outcome
John’s updated meal plan ensures his nutrition remains perfectly aligned with his weight loss goal and new activity levels. The process took just 10 minutes, saving him time while giving him confidence that his meals are tailored to his needs.
By sticking to this weekly routine, John ensures his progress continues efficiently and seamlessly integrates meal prepping into his lifestyle.
