It is quite a challenge to create the perfect nutrition plan. It not only depends on your personal starting position and your personal physical requirements but also on your goals and your lifestyle.
Creating a nutrition plan means putting together an all-encompassing work that takes all of your facets into account. But how do you create a meal plan? We’ll show you how you can easily create a tailor-made nutrition plan for yourself that will definitely help you achieve your goals.
1. Know The Basic Framework For The Perfect Nutrition Plan
First of all, you should know the basic framework that underlies every nutrition plan. Only if you have that can you create your nutrition plan there or based on it. There are a few criteria that form this framework:
- Personal facts: Age, height, BMI, and weight – these facts are also used to calculate your basal metabolic rate, i.e. how many calories you burn per day at rest
- Lifestyle: Sleeping habits, alcohol consumption, smoking, stress factors – these also have an impact on your calorie consumption, as well as on your entire metabolism and all bodily functions
- Nutrition: allergies, intolerances, vegetarians or vegans – these are the very personal components – if you are lactose intolerant or eat a vegan diet, you can do little with a nutrition plan that regularly contains dairy products; in this case, you have to include more vegetable proteins in your meals, for example
- Activity: Training, training units, intensity, and everyday movement – if you move a lot, you burn calories and automatically need more energy so that the body can regenerate. Logically, this should also be included in the nutrition plan. When determining the percentage of carbohydrates, fats, and proteins, you should also consider whether you do strength, HIIT, or endurance sports
2. Calculate Your Total Energy Expenditure To Create A Healthy Eating Plan
The starting point for a professional nutrition plan is the calculation of the total turnover. This is the calorie requirement that you have daily. It consists of individual building blocks:
Basal Metabolic Rate
Simply put, the basal metabolic rate is the energy that your body needs to keep all processes running, i.e. the calories that you burn even when you are resting.
Factors such as age, gender, height, weight, and muscle percentage influence this daily calorie requirement and thus determine your basal metabolic rate. At the beginning of every nutrition plan, you should therefore determine exactly this basal metabolic rate. We have a formula for you here that you can use to calculate your basal metabolic rate including calories.
In contrast to the basal metabolic rate, performance turnover is the calorie consumption that you need above and beyond your basal turnover for all kinds of activities. We all engage in different activities that make our calorie consumption higher than when we are at rest.
Anyone who works physically and also does sports has a correspondingly higher power turnover than a person who works in the office and likes to lie on the sofa in their free time. Ergo, you can actively influence your performance turnover.
3. The Objective Is In the Foreground
After you have determined your total turnover and thus the basis for your nutrition plan, you can deal with your goal definition. If you want to create an effective nutrition plan, the goals you are pursuing play a crucial role. Do you need a nutrition plan to build muscle? Or a diet plan to lose weight? This has a significant impact on the number of calories you should be consuming each day.
- Muscle building: Calorie surplus of around 500 calories
- Mass gain: Calorie surplus of around 800 calories
- Weight reduction: Calorie deficit of around 500 calories
- Muscle Definition: Calorie deficit of around 300 calories
It is important to note that these are all guidelines. It makes no sense to move through the day hungry and in a bad mood. If you find that you are not able to achieve the desired calorie deficit for the diet, then make it smaller and do your diet over a longer period of time.
The same applies to the calorie surplus. If it doesn’t work, slowly try to work your way up to the calories. Depending on your goal, which you are pursuing individually, different nutrition plans can also make sense.
4. The Right Nutrient Balance for An Ideal Nutritional Plan
Depending on your goal, the percentages of your macronutrients, i.e. proteins, fats, and also carbohydrates, which you ideally consume every day, change. If you want to create a nutrition plan to build muscle and mass, carbohydrates and proteins play a major role. In that case, your perfect nutrition plan is based on the right percentage of these two factors.
It’s different when it comes to losing weight. Here you should mainly pay attention to fats and proteins. Because they take on an important muscle protection factor as part of the diet. The nutrient distribution for fat loss is primarily composed of them.
If you also exercise or do intensive mental work, then you must not do without carbohydrates completely. After all, they are an important fuel for your muscles during training and your brain at work. So that you can create an effective nutrition plan, use the following values as a guide. They tell you what proportion of your daily energy intake should come from and which macronutrients.
Basically, everybody works differently, which is why the distribution of nutrients is more of a guideline. It is important that you listen to your body and take any peculiarities into account when creating your nutrition plan.
5. The Right Foods
As soon as it is clear how many calories you can eat and how the distribution of nutrients should look best in your individual case, the basic framework for your nutrition plan is in place. Now it’s a matter of choosing the right foods.
Here one thing is in the foreground: nutrition should be something enjoyable and fun. Therefore, you should take your personal preferences into account. How many times a day would you like to eat? When do you have time to have a meal in peace? Do you need to save time or money? Your nutrition plan should also be based on this.
We have summarized a few basic recommendations for you: At this point, we simply want to give you a few examples of sensible, good foods to give you a first rough overview. We have a detailed article here that will certainly provide you with more information on the subject.
6. The Supplements
Whether you want to create a nutrition plan to lose weight or rather a nutrition plan to build muscle plays less of a role when it comes to providing you with enough micronutrients within the plan.
Your need for it should be covered in any case. Sometimes this is not only possible through diet. In this case, dietary supplements can be an alternative. However, you should only take these as a supplement.
7. Always Keep An Eye On The Goal: Adjustments and Goal Changes
Once you have created a nutrition plan, you should follow it consistently for 4 to 6 weeks. After that, it makes sense to think about initial adjustments. Where has this diet got you? Where do you stand? where are you going Has anything changed? have you changed
Is your goal to define your muscles or to lose weight, but you are not getting results? Then you should reduce your total calories by around 10 percent and continue with the nutrition plan. If you are more concerned with building muscle and you are dissatisfied, you must increase your total calories by another 10 percent. You may also want to increase the amount of protein in your diet.
In any case, follow your plan consistently. A shorter period of time is ineffective and won’t let you find out if your diet is making changes, so be patient. It takes time to change your diet. Question the period of time for this thoroughly: does the nutrition plan show the desired success? And, particularly important: were you able to keep to it well, or was something missing? How many cheat days have you had, how many times have you fainted?