Build consistency
Daily pattern: 3 main meals + 1 snack
Use your target calories and hit protein first each day.
Diet Plans By User Type
These are easy starter templates. Use your calculator numbers to choose portions and adjust based on weekly progress.
Save time
Daily pattern: 2 prepared meals + 1 quick meal + 1 fruit snack
Prepare food twice per week to reduce decision fatigue.
Fuel training
Daily pattern: 3 meals + pre/post workout carb-protein snacks
Place most carbs around training sessions.
Protect muscle and energy
Daily pattern: 3 balanced meals with protein in every meal
Keep protein and hydration consistent daily.
Get your numbers first
Start with a calorie baseline before using any plan template, so your plan fits your body and activity level.