Step 4

Step 4: Create Your Meal Plan & Track Progress

Now that you know your calorie and macro needs, let’s apply it to your daily meals!

✅ Eat Protein with Every Meal – Helps muscle recovery & fat loss.
✅ Choose Whole Foods – Stick to lean meats, vegetables, and healthy carbs.
✅ Stay Hydrated – Drink 3-4L water/day.
✅ Avoid Processed Foods – They add empty calories and slow progress.

Example Meal Plan (for 2,500 kcal – Muscle Gain Plan):

Meal 1: Scrambled Eggs + Whole Wheat Toast + Avocado
(40g Protein, 60g Carbs, 20g Fats)

Meal 2: Chicken Breast + Brown Rice + Steamed Broccoli
(50g Protein, 70g Carbs, 10g Fats)

Snack: Greek Yogurt + Mixed Berries + Almonds
(30g Protein, 30g Carbs, 15g Fats)

Meal 3: Grilled Salmon + Quinoa + Spinach Salad
(45g Protein, 50g Carbs, 20g Fats)

🔥 Plan meals based on YOUR calorie & macro needs.
🔥 Track your progress weekly & adjust calories as needed.