- Muscle gain day
A higher-calorie day with protein spread across four meals.
~2400 kcal145 g protein - Fat loss day
A moderate-calorie, high-protein, high-fiber day that keeps you full.
~1350 kcal136 g protein - Maintenance day
A balanced day: protein, plants and slow carbs at every meal.
~1850 kcal129 g protein - Vegetarian high-protein day (Indian-inspired)
Paneer, dal, curd and soy built into a classic Indian day.
~1650 kcal105 g protein - Mediterranean day
Olive oil, fish, beans and vegetables, the pattern behind much of the healthy-eating research.
~1650 kcal81 g protein - Budget day
Cheap staples: eggs, oats, beans, rice, canned fish and frozen vegetables.
~1600 kcal81 g protein - Ayurvedic-style day
Warm, cooked, simple meals inspired by Ayurvedic tradition.
~1800 kcal75 g protein - Pre- and post-training fueling day
How to fuel before and recover after a training session.
~1800 kcal99 g protein
How to use these
- Pick the plan closest to how you already like to eat. The best plan is one you can repeat.
- Treat the calories as a starting point. Adjust portions over 2–3 weeks based on energy, hunger, training and how you feel.
- Build most meals around a protein, a plant and a slow carb. Add fat for flavor.
Build your own
Use the free meal plan builder to set your own targets, or the calculators and tools.
Nutrition basics on the site
- What are macros?
- What is a calorie deficit?
- How to read a nutrition label
- How much fiber per day
- How much protein is in an egg
- High-protein vegetarian eating in India
- Protein powder guide and supplement evidence guide
Education only, not medical advice. These sample plans are general information, not a personal diet, meal or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition, including diabetes. Results are not guaranteed and no weight change is promised. Calories and macros are estimates. Talk to your doctor or a registered dietitian before changing how you eat, especially if you are pregnant or breastfeeding, take medication, have diabetes, kidney disease, a food allergy or a history of disordered eating.