🎯 Step 1: Choose Your Goal
| Goal | Focus On |
|---|---|
| 🧠 General Health | Balanced meals, whole foods, variety |
| ⚖️ Weight Loss | Portion control, protein, fiber, healthy fats |
| 💪 Muscle Gain | Higher calories/protein, strength-supportive foods |
| 🍃 Clean Eating | Minimally processed, natural, organic ingredients |
🗓️ 7-Day Basic Meal Plan (General Wellness Example)
🥣 Day 1
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Breakfast: Greek yogurt with berries + chia seeds
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Snack: Apple with almond butter
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Lunch: Quinoa salad with chickpeas, cucumber, tomato, olive oil
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Snack: Handful of walnuts + green tea
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Dinner: Grilled salmon, roasted sweet potatoes, and steamed broccoli
🥑 Day 2
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Breakfast: Smoothie (banana, spinach, protein powder, almond milk)
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Snack: Hard-boiled eggs + cherry tomatoes
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Lunch: Turkey and hummus wrap in whole wheat tortilla + side salad
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Snack: Rice cakes with peanut butter
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Dinner: Stir-fried tofu with brown rice and mixed veggies
🍲 Day 3
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Breakfast: Overnight oats with flaxseed, blueberries, and almond milk
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Snack: Cottage cheese + sliced peach
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Lunch: Lentil soup with a slice of whole grain bread
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Snack: Trail mix (nuts, seeds, dried fruit)
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Dinner: Baked chicken breast, quinoa, roasted carrots
(Days 4–7 continue with the same structure and can be customized for variety.)
🍽️ Build-Your-Own Plate Formula
Use this for any meal:
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🥦 Veggies – ½ of your plate (broccoli, spinach, carrots, etc.)
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🍗 Protein – ¼ plate (chicken, fish, tofu, eggs, legumes)
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🍚 Carbs – ¼ plate (brown rice, sweet potato, whole grain pasta)
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🥑 Healthy fat – drizzle olive oil, add avocado, or handful of nuts
🥕 Meal Plan Options by Type
🔥 For Weight Loss
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Focus on: Lean proteins, lots of fiber, healthy fats, low sugar
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Tip: Keep meals around 400–600 calories
🏋️ For Muscle Gain
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Focus on: Higher calories, protein shakes, frequent meals
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Tip: Aim for 1.2–2.0g protein per kg body weight
🌿 Vegetarian / Vegan
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Use legumes, tofu, tempeh, quinoa, lentils for protein
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Include B12, iron, and omega-3 sources
🧘♀️ Low-Carb or Keto
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Focus on: Protein + fats (eggs, meat, cheese, oils) and low-carb veggies
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Avoid: Grains, sugar, starchy vegetables
🛒 Sample Grocery List
Proteins: Chicken, eggs, tofu, Greek yogurt, canned tuna, beans
Veggies: Spinach, broccoli, bell peppers, carrots, cucumber
Fruits: Bananas, berries, apples, oranges
Grains: Oats, brown rice, quinoa, whole grain bread
Fats: Olive oil, nuts, seeds, avocado
Extras: Almond milk, hummus, spices, lemon, herbs