Hey fitness nerds!

I want to make health easy and accessible to everyone.

In this short Extra newsletter, I will quickly go over how I make my weight loss or weight gain plan.

If you continue reading I prepared a nice gift for you at the end.

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How to craft a weight loss meal plan?

It is the start of midterm week and I am bored.

So I will help you create the best meal plan for your health goals.

Creating a weight loss meal plan starts with understanding your caloric needs. Let's break this down into actionable steps.

First, calculate your Total Daily Energy Expenditure (TDEE - calculator). This is the number of calories your body burns daily. Use an online calculator or multiply your weight in pounds by 14-16, depending on your activity level.

Now, subtract 500 calories from your TDEE for sustainable weight loss. This creates a deficit that should result in about 0.5kg loss per week.

Next, determine your macronutrient needs:

• Protein: 1.8-2.2g per kg of body weight

• Fats: 20-30% of total calories

• Carbs: The remaining calories

Now for the practical part. Create a list of foods you enjoy that fit these categories: Proteins: Chicken, fish, eggs, tofu, Greek yogurt Carbs: Rice, potatoes, oats, fruits Fats: Nuts, avocados, olive oil Vegetables: Any and all - they're low in calories and high in nutrients

Structure your day into meals. Most people do well with 3-4 meals. For example: Breakfast: 25% of daily calories Lunch: 35% of daily calories Dinner: 30% of daily calories Snacks: 10% of daily calories

Build your meals using this template:

1. Choose your protein source

2. Add vegetables

3. Include a complex carb

4. Add a healthy fat source

Remember portion sizes:

• Protein: Palm-sized portion

• Carbs: Cupped hand

• Fats: Thumb-sized portion

• Vegetables: Two fists

Plan for flexibility. Leave room for occasional treats by adjusting your other meals accordingly.

Track everything initially using a food diary or app. This helps you understand portion sizes and calorie content better.

Meal prep can make this easier. Choose 2-3 breakfast options, 3-4 lunch options, and 3-4 dinner options that you can rotate.

Stay hydrated. Drink water before meals and throughout the day. Sometimes thirst masquerades as hunger.

Review and adjust your plan weekly. If you're not seeing results after two weeks, reduce calories by another 100-200 per day.

This might seem complex at first, but it becomes second nature with practice. The key is consistency, not perfection.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

We have also started a referral program where you can earn prizes for referring your friends to this newsletter.

Claim a sample meal plan for 4 different daily calorie levels and instructions on how to make it.

I made weight loss meal plans for you so you can adapt them to your own needs.

Thank you and I hope you enjoyed this Monday afternoon extra!