{"id":71747,"date":"2025-04-01T15:10:50","date_gmt":"2025-04-01T15:10:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71747"},"modified":"2025-04-01T15:10:50","modified_gmt":"2025-04-01T15:10:50","slug":"how-to-make-a-nutrition-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/","title":{"rendered":"How to Make a Nutrition Plan: A Step-by-Step Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#Why_Should_You_Make_a_Nutrition_Plan_for_Yourself\" >Why Should You Make a Nutrition Plan for Yourself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#How_Do_I_Create_a_Nutrition_Plan_for_Myself\" >How Do I Create a Nutrition Plan for Myself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#How_Do_I_Know_If_My_Diet_Plan_Is_Right_for_Me\" >How Do I Know If My Diet Plan Is Right for Me?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#How_Do_I_Calculate_My_Calorie_Intake\" >How Do I Calculate My Calorie Intake?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#What_Foods_to_Include_in_a_Balanced_Nutrition_Plan\" >What Foods to Include in a Balanced Nutrition Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#How_to_Adjust_a_Nutrition_Plan_for_Your_Lifestyle\" >How to Adjust a Nutrition Plan for Your Lifestyle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#How_much_protein_do_I_need_per_day\" >How much protein do I need per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#What_are_the_40-30-30_macros\" >What are the 40-30-30 macros?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#Do_I_need_protein_with_every_meal\" >Do I need protein with every meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#Is_20_fat_macro_good\" >Is 20% fat macro good?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It\u2019s likely that you\u2019ve heard that eating a well-balanced diet is essential for supporting your overall health, energy levels, and well-being. However, with all the conflicting information online, knowing where to start can be a challenge. Fortunately, creating a healthy nutrition plan doesn\u2019t need to be stressful.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Nutrition_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-structured nutrition plan ensures you strike the right balance of nutrients to support your health and fitness goals, whether that\u2019s weight loss, muscle gain, better digestion, or overall health. Unlike restrictive diets, research has suggested that personalized nutrition plans focused on sustainability can help you develop a long-term approach to healthy eating (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9570623\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will walk you through how to make a nutrition plan, including the steps for structuring meals, determining calorie intake, and adjusting your plan to suit your lifestyle.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Make_a_Nutrition_Plan_for_Yourself\"><\/span><b>Why Should You Make a Nutrition Plan for Yourself?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A solid nutrition plan can help you stay on track with your eating habits. Without a plan, it\u2019s easy to fall into poor eating patterns, such as skipping meals, overeating, or relying on ultra-processed foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cCreating a nutrition plan can help you feel more in control of your health and eating patterns and also give you valuable information about how certain foods affect your energy, hunger, or digestion,\u201d says Kelsey Kunik, RDN, a registered dietitian at <\/span><a href=\"https:\/\/graciouslynourished.com\/about\/\"><span style=\"font-weight: 400;\">Graciously Nourished<\/span><\/a><span style=\"font-weight: 400;\">. \u201cA nutrition plan can be as detailed or relaxed as you&#8217;d like and can be tailored to fit your individual goals, preferences, and needs.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A structured approach can help you establish healthy eating habits that support your long-term goals, whether that\u2019s sustained energy, improved digestion, or weight management. Melissa Mitri, RD, nutrition writer and owner of <\/span><a href=\"https:\/\/melissamitri.com\/about\/\"><span style=\"font-weight: 400;\">Melissa Mitri Nutrition<\/span><\/a><span style=\"font-weight: 400;\">, tells us, \u201cHaving a solid plan in place also helps set you up for success and doesn&#8217;t leave your food decisions to chance.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, a nutrition plan reduces decision fatigue, which makes it easier to stay consistent with <\/span><a href=\"https:\/\/betterme.world\/articles\/top-10-healthiest-foods\/\"><span style=\"font-weight: 400;\">healthy choices<\/span><\/a><span style=\"font-weight: 400;\">. Many people struggle with <\/span><a href=\"https:\/\/betterme.world\/articles\/7-day-family-meal-plan\/\"><span style=\"font-weight: 400;\">meal planning<\/span><\/a><span style=\"font-weight: 400;\"> as they feel overwhelmed by too many options. When you take the time to plan, you eliminate last-minute stress, reduce grocery costs and waste, and ensure your diet is balanced and nutrient-dense.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Nutrition_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68160\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1024x640.png\" alt=\"How To Make A Nutrition Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Create_a_Nutrition_Plan_for_Myself\"><\/span><b>How Do I Create a Nutrition Plan for Myself?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you start planning, it\u2019s important to get crystal clear on what your goals are and why you want a nutrition plan. Kunik explains, \u201cIf your focus is to gain muscle or lose weight, your plan may emphasize protein. If you&#8217;re hoping to improve digestion or heart health, you may be more focused on high-fiber foods.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create a well-balanced nutrition plan, follow these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Determine Your Daily Caloric Needs:<\/b><span style=\"font-weight: 400;\"> Use a calorie calculator that considers your age, weight, height, and <\/span><a href=\"https:\/\/betterme.world\/articles\/physical-activity-pyramid\/\"><span style=\"font-weight: 400;\">activity level<\/span><\/a><span style=\"font-weight: 400;\"> to estimate your maintenance calories. Mitri recommends using a trusted calorie calculator, such as the one provided by <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calorie-calculator\/itt-20402304\"><span style=\"font-weight: 400;\">Mayo Clinic<\/span><\/a><span style=\"font-weight: 400;\">, for more accurate results.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Select a Macronutrient Ratio:<\/b><span style=\"font-weight: 400;\"> The acceptable macronutrient distribution ranges are 45-65% of calories from carbohydrates, 10-35% from protein, and 20-35% from fats, but your specific targets may vary depending on your goals.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose Nutrient-Dense Foods: <\/b><span style=\"font-weight: 400;\">Prioritize whole, minimally processed foods that provide essential vitamins and minerals, fiber, and protein.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan Your Meals and Snacks<\/b><span style=\"font-weight: 400;\">: Spread your calorie intake throughout the day to help maintain steady energy levels and support digestion.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make Adjustments Based on Your Lifestyle:<\/b><span style=\"font-weight: 400;\"> If you have a busy schedule, try meal prepping or making quick, simple recipes that suit your goals.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mitri suggests breaking down your meal structure. She says, \u201cStart by outlining your day into meals &#8211; breakfast, lunch, dinner, and snacks. Then, fill in each meal with foods you enjoy that also align with your health goals.\u201d<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Nutrition_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Many people (myself included) make the mistake of overcomplicating meal planning, which often leads to frustration and inconsistency. In the past I\u2019d try to spend an entire Sunday afternoon meticulously chopping, prepping, and storing my meals, only to feel like I wasted half the day. So it was no surprise then that I would never keep up with this habit for long. Now, I focus on prepping simple, repeatable meals that I love and don\u2019t require hours in the kitchen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you work long hours or travel frequently, meal prepping can help make sure you always have healthy options available. You can also use meal delivery services or batch cook on weekends to maintain a consistent eating <\/span><a href=\"https:\/\/betterme.world\/articles\/habit-vs-routine\/\"><span style=\"font-weight: 400;\">routine<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more realistic and adaptable your nutrition plan is, the more likely you are to stick with it long-term. In addition, meal planning has been found to be associated with healthier weight management and improved diet quality (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5288891\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_If_My_Diet_Plan_Is_Right_for_Me\"><\/span><b>How Do I Know If My Diet Plan Is Right for Me?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A surefire way to know if your diet plan is working is by listening to your body\u2019s cues and being aware of how you feel. Feeling exhausted, constantly hungry, or struggling with cravings could be a sign that your nutrition plan needs adjusting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cYou\u2019ll know your diet plan is right for you if it keeps you satisfied and provides energy without being overly restrictive,\u201d Mitri says. \u201cPay attention to how you feel while on the plan, and be open to trial and error while you figure out what works for you.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself feeling hungry shortly after meals, you may need to increase your intake of <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-get-more-fiber\/\"><span style=\"font-weight: 400;\">fiber<\/span><\/a><span style=\"font-weight: 400;\">, protein, or healthy fats to promote satiety (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322007748\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re feeling sluggish, increasing your carbohydrate intake or timing your meals better can help boost your energy levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/greek-yogurt-benefits\/\">Greek Yogurt Benefits For Weight Loss: Flavor-Packed, Creamy, And Totally Guilt-Free!<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Calculate_My_Calorie_Intake\"><\/span><b>How Do I Calculate My Calorie Intake?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding your body\u2019s caloric needs is non-negotiable for achieving your health goals. \u201cThere are many online calorie calculators that can help you determine an estimate of how many calories you need each day,\u201d Kunik says. \u201cThe most reliable calculators will consider your weight, height, age, gender, and activity levels.&#8221;<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p><span style=\"font-weight: 400;\">According to the National Academy of Sports Medicine, your total daily energy expenditure (TDEE) is determined using a multiplier that is based on your activity level (<\/span><a href=\"https:\/\/www.nasm.org\/resources\/calorie-calculator\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sedentary (little to no exercise): *<\/b><span style=\"font-weight: 400;\">BMR \u00d7 1.2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Light activity (1-3 days per week): <\/b><span style=\"font-weight: 400;\">BMR \u00d7 1.375<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate activity (3-5 days per week): <\/b><span style=\"font-weight: 400;\">BMR \u00d7 1.55<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy activity (6-7 days per week): <\/b><span style=\"font-weight: 400;\">BMR \u00d7 1.725<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">*BMR is your basal metabolic rate, which is the number of calories your body burns when at rest to maintain basic functions such as breathing, circulation, and cell production (<\/span><a href=\"https:\/\/journals.biologists.com\/jeb\/article\/222\/15\/jeb205591\/3856\/What-determines-the-basal-rate-of-metabolism\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your goal is <\/span><a href=\"https:\/\/betterme.world\/articles\/high-carb-foods-to-avoid-for-weight-loss\/\"><span style=\"font-weight: 400;\">weight loss<\/span><\/a><span style=\"font-weight: 400;\">, you should aim to be in a 300 to 500-calorie deficit each day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This means aiming to eat 300-500 fewer calories than your TDEE. To gain muscle, increase your calories by 300 to 500 per day above your TDEE while making sure to consume enough protein (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6942464\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, not all calories are equal. Two people with the same calorie intake but different macronutrient consumption can experience significantly different results. For example, a diet that is high in refined carbohydrates and added sugars may lead to energy crashes and increased hunger, while a diet that is rich in protein, complex carbohydrates with fiber, and <\/span><a href=\"https:\/\/betterme.world\/articles\/saturated-vs-unsaturated-fat\/\"><span style=\"font-weight: 400;\">healthy fats<\/span><\/a><span style=\"font-weight: 400;\"> supports stable energy and muscle maintenance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9323357\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another important factor in calorie calculation is adjusting for metabolic changes. If you\u2019ve been in a caloric deficit for a long time, your metabolism may adapt by burning fewer calories. This is why some experts recommend incorporating periodic refeeds or slight increases in intake to prevent metabolic slowdowns (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK572145\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This is also why it\u2019s important not to go too extreme with your calorie deficit or try to lose weight too quickly. Fortunately, monitoring your TDEE and adjusting as needed can help ensure your nutrition plan keeps working for you in the long term.\u00a0<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Nutrition_Plan\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_to_Include_in_a_Balanced_Nutrition_Plan\"><\/span><b>What Foods to Include in a Balanced Nutrition Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A nutrient-dense nutrition plan should include a mix of lean protein, complex carbohydrates, and healthy fats, together with fiber and essential vitamins and minerals. These foods can help you plan your weekly meals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein Sources: <\/b><span style=\"font-weight: 400;\">Legumes, tofu, Greek yogurt, lean meats, fish, eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates: <\/b><span style=\"font-weight: 400;\">Whole grains such as oats, brown rice, quinoa, and whole-wheat products, starchy vegetables such as potatoes, sweet potatoes, other root vegetables, and winter squash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Fats: <\/b><span style=\"font-weight: 400;\">Avocados, nuts, seeds, olive oil and other plant-derived oils, fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fiber-Rich Foods: <\/b><span style=\"font-weight: 400;\">Leafy greens and other vegetables, legumes, berries and other fruits, whole grains<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cA balanced nutrition plan should include a mix of protein, fiber-rich carbohydrates, and healthy fats to support energy, digestion, and overall health,\u201d Mitri says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people believe that eating healthy requires them to give up their favorite foods, but a well-balanced plan should focus on inclusion rather than exclusion. Instead of labeling foods as good or bad, aim for an 80\/20 approach &#8211; 80% whole or minimally processed, nutrient-dense foods and 20% flexibility for foods you enjoy. This approach can help reduce feelings of restriction and deprivation, which makes it easier to stick to your plan in the long term (<\/span><a href=\"https:\/\/www.virtua.org\/articles\/the-80-20-rule-eat-healthy-and-have-your-cake-too\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/clean-eating-challenge\/\">Clean Eating Challenge: A Simple Guide To Kickstart Your Journey<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Adjust_a_Nutrition_Plan_for_Your_Lifestyle\"><\/span><b>How to Adjust a Nutrition Plan for Your Lifestyle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best nutrition plan is one that you can stick to in the long term and allows for flexibility. If you have a demanding job, meal prepping or choosing quick, easy-to-prepare meals can help you stay consistent. If you follow a <\/span><a href=\"https:\/\/betterme.world\/articles\/21-days-vegan-diet\/\"><span style=\"font-weight: 400;\">plant-based diet<\/span><\/a><span style=\"font-weight: 400;\">, make sure you get enough protein and essential nutrients such as iron and B12 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10030528\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cNo matter how good a plan looks on paper, it\u2019s useless if you can&#8217;t adapt it to work for your life,\u201d says Kunik.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjusting your nutrition plan along the way is essential as your goals evolve. For example, if you transition from a sedentary lifestyle to strength training, your body will require more protein and total calories (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Similarly, if you experience digestive discomfort or bloating, you should gradually adjust your fiber intake. Timing your meals can also help (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9268622\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with any other healthy habit, making small dietary changes over time rather than drastic life overhauls will help ensure your nutrition plan remains flexible and you can be consistent with it in the long term.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Nutrition_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68149\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1024x640.png\" alt=\"How To Make A Nutrition Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_do_I_need_per_day\"><\/span><strong>How much protein do I need per day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Most adults require 0.8 to 1.2 grams of <\/span><a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan\/\"><span style=\"font-weight: 400;\">protein <\/span><\/a><span style=\"font-weight: 400;\">per kilogram of body weight daily (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5872778\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Athletes or those who are building muscle may need approximately 1.6 to 2.2 grams per kilogram of their body weight (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_40-30-30_macros\"><\/span><strong>What are the 40-30-30 macros?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This refers to a macronutrient breakdown of your daily calories that should come from 40% carbohydrates, 30% protein, and 30% fats, which is often used for weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2904033\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s slightly under the acceptable range for carbohydrates and may not be appropriate for those who are highly active or require a lot of energy.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_I_need_protein_with_every_meal\"><\/span><strong>Do I need protein with every meal?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, spreading your protein intake throughout the day can help support muscle repair, increase satiety, and boost metabolism (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4018950\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_fat_macro_good\"><\/span><strong>Is 20% fat macro good?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 20 to 35 percent of your total daily calories should come from healthy fats for optimal hormone regulation and brain function (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2011\/12\/weighing-dietary-fats\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Nutrition_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy, well-balanced nutrition plan can help you stay consistent, boost your energy levels, and ensure you reach your health and fitness goals. Creating a sustainable eating plan you can stick to in the long term requires you to be clear about your goals, understand your calorie needs, and eat nutrient-dense foods. Mitri says, \u201cThe key to long-term success is creating a plan that feels both achievable and enjoyable. Small, consistent changes over time lead to sustainable results.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s likely that you\u2019ve heard that eating a well-balanced diet is essential for supporting your overall health, energy levels, and well-being. However, with all the conflicting information online, knowing where to start can be a challenge. Fortunately, creating a healthy nutrition plan doesn\u2019t need to be stressful.\u00a0 A well-structured nutrition plan ensures you strike the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71748,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[45],"class_list":["post-71747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Make a Nutrition Plan: A Step-by-Step Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn how to\u2605 HOW TO MAKE A NUTRITION PLAN \u27a4 with expert tips on calories, macros &amp; meal prep for your health goals!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Make a Nutrition Plan: A Step-by-Step Guide\" \/>\n<meta property=\"og:description\" content=\"Learn how to\u2605 HOW TO MAKE A NUTRITION PLAN \u27a4 with expert tips on calories, macros &amp; meal prep for your health goals!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How to Make a Nutrition Plan: A Step-by-Step Guide\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/\"},\"wordCount\":1914,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It\u2019s likely that you\u2019ve heard that eating a well-balanced diet is essential for supporting your overall health, energy levels, and well-being. However, with all the conflicting information online, knowing where to start can be a challenge. Fortunately, creating a healthy nutrition plan doesn\u2019t need to be stressful.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A well-structured nutrition plan ensures you strike the right balance of nutrients to support your health and fitness goals, whether that\u2019s weight loss, muscle gain, better digestion, or overall health. Unlike restrictive diets, research has suggested that personalized nutrition plans focused on sustainability can help you develop a long-term approach to healthy eating (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9570623\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide will walk you through how to make a nutrition plan, including the steps for structuring meals, determining calorie intake, and adjusting your plan to suit your lifestyle.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Should You Make a Nutrition Plan for Yourself?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A solid nutrition plan can help you stay on track with your eating habits. Without a plan, it\u2019s easy to fall into poor eating patterns, such as skipping meals, overeating, or relying on ultra-processed foods.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">\u201cCreating a nutrition plan can help you feel more in control of your health and eating patterns and also give you valuable information about how certain foods affect your energy, hunger, or digestion,\u201d says Kelsey Kunik, RDN, a registered dietitian at <\/span><a href=\\\"https:\/\/graciouslynourished.com\/about\/\\\"><span style=\\\"font-weight: 400;\\\">Graciously Nourished<\/span><\/a><span style=\\\"font-weight: 400;\\\">. \u201cA nutrition pla ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/\",\"name\":\"How to Make a Nutrition Plan: A Step-by-Step Guide - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan.png\",\"description\":\"Learn how to\u2605 HOW TO MAKE A NUTRITION PLAN \u27a4 with expert tips on calories, macros & meal prep for your health goals!\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How to Make a Nutrition Plan: A Step-by-Step Guide\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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However, with all the conflicting information online, knowing where to start can be a challenge. Fortunately, creating a healthy nutrition plan doesn\u2019t need to be stressful.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A well-structured nutrition plan ensures you strike the right balance of nutrients to support your health and fitness goals, whether that\u2019s weight loss, muscle gain, better digestion, or overall health. Unlike restrictive diets, research has suggested that personalized nutrition plans focused on sustainability can help you develop a long-term approach to healthy eating (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9570623\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide will walk you through how to make a nutrition plan, including the steps for structuring meals, determining calorie intake, and adjusting your plan to suit your lifestyle.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Should You Make a Nutrition Plan for Yourself?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A solid nutrition plan can help you stay on track with your eating habits. Without a plan, it\u2019s easy to fall into poor eating patterns, such as skipping meals, overeating, or relying on ultra-processed foods.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u201cCreating a nutrition plan can help you feel more in control of your health and eating patterns and also give you valuable information about how certain foods affect your energy, hunger, or digestion,\u201d says Kelsey Kunik, RDN, a registered dietitian at <\/span><a href=\"https:\/\/graciouslynourished.com\/about\/\"><span style=\"font-weight: 400;\">Graciously Nourished<\/span><\/a><span style=\"font-weight: 400;\">. \u201cA nutrition pla ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/","name":"How to Make a Nutrition Plan: A Step-by-Step Guide - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan.png","description":"Learn how to\u2605 HOW TO MAKE A NUTRITION PLAN \u27a4 with expert tips on calories, macros & meal prep for your health goals!","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5136-how-to-make-a-nutrition-plan.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/how-to-make-a-nutrition-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"How to Make a Nutrition Plan: A Step-by-Step Guide"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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