Personalized Meal Plan Generator
Part of the 4-Week Body Recomposition Guide · By Hieu Phan
1 Your Stats
Used To Calculate Your Maintenance Calories (Mifflin-St Jeor Formula).
Fill In Your Stats To See Your Maintenance Calories—
2 Pick Your Foods
Tap To Select. Eat More: Pick Up To 3 Per Group (At Least 1) · Eat Some: Up To 2 (Optional) · Eat Less: Up To 1 (Optional).
Vegetables Pick 3–5
3 Meals & Plan Style
Meals Per Day.
1
2
3
4
5
Daily Protein Snack — An Extra Mini-Meal On Top Of The Meals Above. Choose "No Snack" To Get All Your Protein From Meals Instead.
Protein Shake
Protein Bar
No Snack — Meals Only
Daily Fruit Snack — One Piece Of Fruit (About 120g) As Its Own Snack Each Day.
Yes — Include Fruit
No Fruit
Plan Style — How Your Daily Calories Are Split.
BalancedThe Guide's Default — Best For Most People
35% Protein35% Carbs30% Fat
High-ProteinExtra Satiety And Muscle Support
40% Protein30% Carbs30% Fat
Lower-CarbDesk-Heavy Weeks, Lighter Training
35% Protein25% Carbs40% Fat
Higher-CarbHard Training Weeks, Added Cardio
30% Protein50% Carbs20% Fat
Your 7-Day Body Recomposition Plan
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