Nutrition Plan Design

Name *

First Name

Last Name

Nutrition Goals

*choose one only

Lose Weight (use fat more as energy)

Maintain weight (improve perfomance)

Gain Weight (increase Muscle Mass)

Activity Level

*note the hours of physical activity during the week

1-2 hours (Low)

3-5 hours (Moderate)

5+ hours (High)

Form of diet

*choose one only

Plant-Based Diet: A diet focused on eating mostly plant-based foods like fruits, vegetables, legumes, and whole grains.

Keto Diet: A low-carb, high-fat diet that encourages the body to burn fat for energy instead of carbohydrates.

Intermittent Fasting: A dietary regimen that requires eating and fasting at certain intervals or for certain periods of time.

Allround Diet: A diet rich in lean meats, fish, dairy, fruits, vegetables, whole grains, legumes, nuts, and olive oil.

Whole30 Diet: A diet that eliminates dairy, grains, legumes, alcohol, added sugar, and processed foods for 30 days.

Meal Planning

*choose your prefered meal course plan

2 Big Meals + 3 Snacks

3 Moderate Meals + 2 Snacks

4 Small Meals + 1 Snack

Protein

*choose the sources of protein you want to include to your meal plan

Lean meats such as turkey, chicken, beef, pork

Eggs

Dairy products such as milk, cheese, and yogurt

Legumes such as beans, lentils, and chickpeas

Nuts and seeds

Tofu, tempeh, and edamame

Protein powder

Protein bars

Carbohydrates

*choose your prefered source of carbs you want to include to your nutrition plan

Whole Grain Breads and Cereals

Oats

Brown Rice

Quinoa

Sweet Potatoes

Fruits

Dried Fruits

Whole Wheat Pasta

Fats

*choose your favorite source of fatty acids

Avocado

Nuts and nut butters

Seeds

Coconut oil

Olive oil

Ghee