Create nutrition plan in 5 steps

You want to create a nutrition plan and wonder how it works? Here comes a step-by-step guide with which it is guaranteed to work!

Diets do not lead to the goal. None. You've probably had to find that out for yourself.

The only thing that really helps is a change in diet.

Because only when you start to eat right and healthy, you can get one step closer to your dream figure.

For this to succeed, you need to create a nutrition plan. We show you how to do that!

What makes a good nutrition plan

A good plan is easy to follow and implement in everyday life. It helps you achieve your goal without limiting yourself.

Moreover, it should not contain ingredients and recipes that seem absolutely unfeasible. After all, hardly anyone has much time for cooking.

For this, the dishes should be varied, healthy and delicious.

And you can open and operate a really good plan on your cell phone at any time.

The plan adapts to you. It adapts to your goal, your eating habits, allergies and intolerances, and much more.

That's why you can create your own personalized nutrition plan with our We Go Fit program. Sounds complicated? But it's not at all. You just tell us a few things about yourself and we'll customize the plan 100% for you.

Create your personal nutrition plan here!

How to create a personalized nutrition plan in 5 steps

I'm sure you've tried a few things yourself, right? The problem is that many diet plans just don't work. Why?

Well, a ready-made diet plan forgets the most important piece of the puzzle: namely, you.

If you really want to succeed in creating a diet plan, the plan must adapt to your goals.

Let me bring a small example.

Anna is 25 years old, 170 cm tall and weighs 55 kg.

Lea is 32 years old, 160 cm tall and weighs 80 kg.

Anna wants to build muscle and Lea wants to lose weight. Both want to tone their bodies. Now, if Anna and Lea use the same plan for their diet, neither of them will be happy.

Because both have a completely different starting point.

So with the same plan, Anna would most likely eat too many calories and Lea too few.

Therefore, a nutrition plan should always be individually adapted to you.

If you want to create a nutrition plan that really gets you to your goal, you should:

1. First define your goal (lose weight, get healthier, build muscle, reduce fat).
2. Include your eating style (vegetarian, vegan, interval ...)
3. Exclude intolerances (lactose, fructose, gluten, histamine ...)
4. define the number of meals per day
5. determine when you want to cook

Why this is so important, you can read in the next lines.

Are you with us? 500 women have already changed their diet this way!

Step 1: Why you need to determine your goal in the nutrition plan

It makes a big difference whether you want to lose weight or build muscle. And that's what you should define for yourself first. If you have a We Go Fit Nutrition Plan*, we will ask you this first.

For the definition of the goal, we collect your basal and power metabolic rate together.

The basal and power metabolic rate

Basal Metabolic Rate helps maintain all vital processes in the body such as heartbeat, digestion, organs and more. This value shows your calorie consumption at absolute rest.

How high it is depends on how old you are, how tall you are, what weight you are, etc., among other things.

If you're interested, you can calculate it yourself. But don't worry, you don't have to do that. In our We Go Fit Nutrition Plan* we'll do it for you :)

Your basal metabolic rate in calories in 24 hours (For women)

655.1 + (9.6 x body weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

In our previously mentioned example, Anna has a daily basal metabolic rate of 1370 kcal and Lea 1560 kcal.

And then there's the power metabolism. It depends on how much you move and how much sport you do. If you are on your feet a lot in your job, like a saleswoman, then you have a different metabolic rate than someone who has an office job. If you do a lot of sports, your metabolic rate will also increase. That's why we also include your physical activity in the nutrition plan.

So we also ask you how much you exercise and if you have a job where you sit more or move more.

This together then gives the total turnover that we need to create the nutrition plan.

Create diet plan to lose weight

If you want to lose weight, you have to get rid of body fat. And you can only do that if you cut calories. You're thinking about celery sticks and salad all day? Don't worry!

Of course, if you want to create a nutrition plan with us, that won't happen!

We promise you will never go hungry.

There are quite a few low-calorie foods that will fill you up, provide vitamins, and help you lose weight at the same time.

If losing weight is your goal, then we make sure that you eat 300 to 500 calories less per day than you should.

It is especially important that you provide your body with enough vitamins and nutrients during weight loss. You must absolutely keep your hands off one-sided diets!

They make you sick and lead to a yo-yo effect. And apart from that, the pleasure comes far too short.

Here you will find the recipe for success to lose weight!

Create nutrition plan for muscle building

If you are slim but want to define a body or build muscle, there is little you can do with a general plan. General diet plans are mostly made for weight loss.

That hardly helps you now. After all, you want to get muscles. And for that you need to eat very differently.

For muscles to grow, they need a lot of protein and your body needs excess calories. Depending on your stature, gender and how much exercise you do, it's 300 to 500 extra calories per day.

Because only if you give him now more than he actually needs, there are enough reserves that can be converted into muscles.

But of course that doesn't mean burgers, fries and the like. You need healthy calories from which your body can draw the right nutrients.

If you work with the wrong plan now, you might even lose muscle. And that you have no energy during training.

Of course, it is also very important that you train a lot. The muscles can only grow if they are regularly exposed to stimuli. As a beginner you start with bodyweight exercises, later dumbbells, kettlebells and co. come into play. The best thing is to click through our fitness category, here you will find a lot of exercises that support you in building muscle.

What's also exciting is that 80% of your training success is due to your diet. So you can train as much as you want, but if you're not eating right, you're not going to make it.

Get recipes that will help you build muscle!

Nutrition plan for healthy diet

You are quite happy with your figure but you know that you could certainly eat healthier?

A little less sugar and more vegetables and fruit would not be a bad start. If you still lack the inspiration and recipes, then you should work with a Clean Eating diet plan for healthy eating.

It helps you get enough vitamins and nutrients while avoiding sugar and chemical additives.

And on top of that, there's even more variety on your plate. Because let's be honest: You're probably already sick of the hundredth pasta dish, aren't you?

There are so many delicious recipes and foods just waiting for you to discover.

You'll be surprised how many healthy dishes you can prepare in a very short time with just a few ingredients.

Healthy eating is that easy with this plan!

Create nutrition plan for definition

You already have muscles and basically feel very comfortable in your body, but a little definition wouldn't hurt?

When you create a meal plan for definition, we help you reduce body fat. So you will lose a little bit of weight but not too much.

This is the right choice for you if you are slim but could use a little less on the typical problem areas like belly or hips.

Step 2: Create a nutrition plan for your diet

Of course, vegetarians and vegans have completely different rules than meat eaters. So you get your proteins from completely different sources and have to combine them differently for muscle building.

We'll take care of that for you, too, when you click together your meal plan with us.

Many think that they eat mega healthy because they do not eat meat. But vegan/vegetarian nutrition does not have to be healthier. Even as a non-meat eater, you can make a lot of nutritional mistakes.

Especially if you have a specific goal.

That's why you can create a diet plan with us that adapts to you.

You can choose between these diets

• Classic
• Vegetarian + Fish
• Vegetarian
• Vegan
• Flexetaric
• Paleo
• Intermittent fasting

You decide what suits you and what you like. In addition, you can exclude foods that you do not like at all, such as cilantro, beet or pork.

Micro and macronutrients

Depending on your goal, we customize the micro and macronutrients for you. Macronutrients are Carbohydrates, proteins (proteins) and fats.

They provide your body with energy. But you shouldn't eat too much or too little of any particular one. Completely avoiding fats is just as unwise as not eating any carbs at all. Your body needs all macronutrients, just tailored to your goal.

Depending on the goal, the percentage of macronutrients changes. For muscle building, the right combination of carbohydrates and proteins plays a crucial role.

When losing weight, healthy fats and proteins are on your menu.

Macronutrient distribution

When losing weight: 20-30% carbohydrates, 25-30% proteins and 30-35% fats.

for muscle building: 55-60% carbohydrates, 20-25% proteins, 15-20% fats

In body definition: 30-40% carbohydrates, 25-30% proteins, 25-30% fats.

Depending on the diet and goal you choose, we'll put together the macronutrients for you.

The same applies to micronutrients. They are composed of vitamins, minerals and secondary plant substances.

They help you lose weight, build muscle and more.

According to your taste - This diet plan is 100% according to you!

Step 3: Why your personal nutrition plan should exclude intolerances

Once we have clarified the amount of calories and the distribution of nutrients, we need to choose the right foods together.

You tell us which foods and food groups you want to exclude and we adjust the recipes. These can be foods that you do not tolerate well or that you simply do not like.

Have you ever wanted to implement a plan and been annoyed because many recipes have dairy in them?

Those who suffer from intolerance surely know this problem too well. But from now on you don't have to worry about it anymore.

Because you can tell us what you're allergic or intolerant to and we'll just leave it out of the recipes.

You have the choice from

• Lactose
• Fructose
• Histamine
• Gluten
• Soy
• Sucrose (industrial sugar)

Of course, multiple selection is possible.

Step 4: The number of meals

I love breakfast. Many do without it because they simply can't eat anything early in the morning. You should also keep that in mind when creating your diet plan. Because if you don't eat in the morning, you can eat a little more at lunch.

In total, you should get your necessary calories. When and how you can define yourself.

Choose between

• 2 meals
• 3 meals
• 3 meals and 1 snack
• 3 meals and 2 snacks

What is the right thing to do to achieve your goal, you must determine for yourself. It helps to listen to your body. With 3 meals a day, however, you are in the good average and certainly not wrong.

If you like to snack in between meals, you can choose a snack variant. In addition to your normal recipes, you'll get snacks suggested here every day. And in such a way that you still don't overshoot your calorie target. The snacked calories are therefore deducted from your lunch.

So you finally save yourself annoying calorie counting!

Step 5: Specify when you want to cook

This much is clear: From now on, you cook for yourself. Because only when you personally wield the wooden spoon do you know what ends up in your food and, more importantly, what does not.

That's why you need to allow time for pre-cooking. Again, we'll work around your daily schedule. You can choose when you prefer to pre-cook.

Most of the dishes you prepare the night before (or in the morning or at noon). Just tell us when it suits you best.

By the way, you don't have to be afraid that you need very expensive and fancy ingredients for the recipes. You just give us your budget and we adapt the dishes to your wallet.

Done. Your nutrition plan is now saved on your smartphone. You can call it up at any time!

What influence your weight has on the creation of a nutrition plan

Tell us your current weight. We calculate your necessary calories and nutrients. If you want to lose weight, you also tell us where your desired weight is.

Age and body size also play a major role. Use photos to define your approximate body fat percentage.

Tell us how often you exercise during the week, how much sport you do and how many hours you sleep on average.

All this has a great impact on the achievement of your goal and helps us to tailor the plan perfectly for you.

Here you come to the We Go Fit Plan!

Why you don't need supplements

You can take them, but you don't have to. Even without supplements you can reach your goal. Often a little slower but with the same result.

Vitamin capsules are often suplemented during diets. Especially with one-sided diets, this is absolutely important. But because we make sure that you have enough variety on your plate when creating your diet plan, you can save yourself the trouble.

Unless you are already suffering from an iron deficiency or something similar. Vegans and vegetarians should keep an eye on their vitamin B12 budget.

Our conclusion

It can be very time-consuming to create a nutrition plan. If you want to do it right, you have to consider many individual aspects. To make this easier for you, you can create a nutrition plan with We Go Fit, which takes all this off your hands. All you have to do is answer a few questions, and we'll do the rest for you :)

To browse further:

• This is my LiveFresh food cure experience!
• Can you freeze a smoothie?
• Mashing potatoes without a masher: the ultimate guide!

* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more