How do I make a meal plan that's right for me? What parameters should be taken into account?

How do I make a meal plan that's right for me? What parameters should be taken into account?

How Much Should Runners Eat?

Previous questionHow to stop overeating with all sorts of harmful sweets?
Next questionHow to protect your eyes when observing a solar eclipse?

answers (2)

Answer 1
June, 2021

In order to draw up a meal plan that is right for you, you need to start from the "average" meal plan, choose the right one.
General recommendations are given in the previous answer.
To draw up YOUR nutrition plan you need to know YOUR body composition (amount and ratio of muscle to fat) and physical activity, as well as food preferences.

Answer 2
June, 2021

Gender, weight, physical activity (aka training), predisposition to weight gain / weight loss, well, the presence of any allergies, etc.

An approximate optimal plan (in order to maintain the existing form) for regularly exercising women who are not prone to weight gain: 1g of protein per kg of body weight, 3g of carbohydrates, 1g of fat.

For men: 1.5g of protein, 4g of carbohydrates, 1g of fat. You can experiment with the amount of carbohydrates and proteins depending on the results and goals; with fats, it is easy to overdo it and not take it: 1gr is the optimal amount. The diet must include fiber (preferably with every meal) and vitamins.

Related question

The tablets should be taken with water, but many sources say that drinking water with meals is undesirable. Which exit?

Read more

What happens if the pills that say “take before meals” are taken after a meal?

Read more

I have bad teeth, more than half - caries, I understand that I need to be treated, but I have a phobia that haunts me, what should I do?

Read more

Intermittent Fasting for Muscle Growth (Full Plan)

What actions should be taken in youth so that knees do not hurt in old age?

Read more

What tests should be taken if you cannot get pregnant, which doctors should I go to?

Read more

What tests should be taken for HIV and AIDS?

Read more

Please write from "A" to "Z" food what can / cannot be provided that I want to lose weight, taking into account physical activity?

Read more

I have a B12 indicator of 246. Why does the doctor prescribe it to be taken for 3 months, if it should be between 211 and 911, that is, I have it within the normal range?

Read more

Meal planning by theme—this hack is an easy way to weeknight dinners

I have a problem with my spine. I feel pain, my legs are taken away. What to do? Who should you contact for help?

Read more

Why do I laugh all the time and it's hard for me to be serious (even though I'm 16). Lately, I feel like it makes me worse.?

Read more

What should be taken for chronic fatigue, sadness and even depression to maintain the body?

Read more

I washed myself with a tetanus shot, what threatens me and what should I do?

Read more

How should you be tested for tumor markers if you care about your health? Should these tests be taken at all for no apparent reason?

Read more

The Best Pre-Workout Meal for Muscle Gain

Tell me please, I made a promise to the Lord that I would not smoke, 11 days have passed, I can't stand it anymore, what should I do ??

Read more

How should I be treated? I learned about this disease only after the family divorce. It was a shock for me!

I never received an answer about the reason for the divorce. A panic attack began, that something was threatening me, a fear of something incomprehensible. But I don’t want to go to the hospital, I’m afraid of losing my job! And living like this, and even more so alone, is very morally difficult...

Read more

What happens if you take a pill on an empty stomach, which, according to the instructions, must be taken after a meal?

Read more

The strangest things happen to me, what should I do?

It all started in early May, everything seemed to be normal, as usual I walked from morning to night (figuratively). But I began to notice that the atmosphere of my walks began to take on an unpleasant appearance to me. Everything was somehow gray, sad and unpleasant. Once I had an unpleasant dr...

Read more

What needs to be done to keep the lymphatic system working smoothly (how often should vitamin D be taken, especially for children)?

Read more

HEALTHY MEAL PLANNING TIPS | How to Meal Plan for Beginners

If someone near me has seizures, what should I do?

Read more

When something appears that I do not understand, but I am responsible for it, I am covered with anxiety and I fall into a stupor. Should I see a psychotherapist?

Read more