Organize your meals around everyday foods, your training demands and your personal health needs.
Energy and weight trends
Record your usual meals and observe weight and training trends over several weeks. Avoid treating rapid scale gain as proof of muscle growth. Your appropriate energy intake depends on size, activity and health.
Protein-containing meals
Build meals with suitable protein foods such as fish, eggs, poultry, dairy, soy, beans or lentils. A dietitian can help determine an appropriate intake, particularly with kidney disease, dietary restrictions or other medical needs.
Carbohydrates and food choices
Consider foods you tolerate and can prepare consistently, such as fruit, oats, rice, potatoes or beans. Match choices to your preferences and overall dietary pattern instead of treating a single food as mandatory.
Dietary fat
Include appropriate fat-containing foods as part of a balanced eating pattern. Avoid replacing most of your diet with a single macronutrient or assuming a restrictive diet is required to build muscle.
Plan meals you can repeat
Choose a protein food, vegetables or fruit, an appropriate carbohydrate source and other foods that meet your needs. Write a shopping list and plan storage and preparation. A repeatable meal is more useful than a perfect plan you never follow.
Review trends, not one weigh-in
Use similar weighing conditions when tracking. Consider training performance, appetite and how clothing fits alongside body weight. If changes are rapid or unexplained, investigate rather than automatically increasing food.
Make meal timing practical
Use a schedule that works with your daily routine and training. Do not let a complicated timing rule make it harder to eat consistently.
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