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How I Build an Effective Nutrition Plan

Here's a simple nutrition plan for your long term success.

First, complete this nutrition calculator to understand your needs.


Consume 1 gram of protein per pound of body weight per day. 200 lbs = 200 grams of protein per day. If you have 30+ lbs to lose, eat 1 gram per pound of desired body weight. For calorie calculation, each gram of protein has four calories. Here are some examples of protein sources.

Now, it’s your turn. Write down the protein you plan to eat at each meal to hit your protein goal for the day. Create as many days as you like to have options.


To get your total calorie needs, multiply your body weight by 15. After eating your protein, find your remaining calories by subtracting the calories from your protein. Remember that each gram of protein equals four calories.

As you can see, after subtracting calories from protein, we have 2,200 calories remaining for each day. You can choose any foods you want that add up to your remaining calories.

Calories > your body needs =

gain weight.

Calories < your body needs =

you lose weight.

Now you try!
Write down the additional calories you plan to eat at each meal to hit your calorie goal for the day.
Create as many days as you like to have options.


Fiber helps with digestion by cleansing the intestines. If you have digestion issues, you might have too little fiber in your diet. If your goal is to lose weight, eating more fiber will help.

Eat 30-50 grams of fiber per day or add 1-2 cups of vegetables per meal. An easy way to measure vegetables is using your fist, with one fist being one cup.

Food Hacks for Success

Plan Ahead

Here are healthier restaurants in Williamsburg, Brooklyn if you don’t have time to cook. Have a list of healthy options ready so you have a plan when life gets crazy.

Eat Slowly

Digestion starts in your mouth. Eating slowly and chewing your food more will improve heartburn and indigestion.

Prioritize Meals Over Snacks

Snacks are often higher in calories and less satiating, which means we need to eat more of them to feel full! You don’t need to avoid snacks, but make your meals a priority.

Natural vs Processed

If you don’t know how a food is made or how to pronounce the ingredients, avoid it!

Generally, the more processed a food is, the more calories and less nutrients it contains.

Look for short lists of ingredients that you recognize. For example, a container of oatmeal should have one ingredient: oats.


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