The perfect meal plan

I have the perfect meal plan for you.

It's a one-size-fits-all plan that promises to solve all your dietary woes.

You'll never deviate and will hit all your goals.

Riiiiiight.

Let's get real.

The idea of a "perfect" meal plan is self-defeating.

Why?

First, everyone is different. That's obvious.

Less obvious is that even YOU are different from one week to the next, one goal to the next, the seasons of the year, the circumstances of your life, your training, your activity, and the list goes on.

Your metabolism, activity level, and even food preferences vary—and they can vary pretty frequently.

So by definition, a premade meal plan cannot possibly work for you.

It might work IN THE MOMENT, this day, or this week (if you're lucky) but they lack the "F" word (no, not that one).

Flexibility.

Pre-made meal plans don't consider individual needs.

They don't account for your unique, ever-shifting metabolic rate.

They don't account for personal food preferences and lifestyle.

First we've got your energy needs (your Total Daily Energy Expenditure or TDEE). You can find this out by tracking food for about 2-3 weeks using an app like MacroFactor.

That's just one dietary variable.

What about macronutrients ("macros")?

Protein, carbs, and fats aren't just numbers; they're fuel. Not to mention the sub-macros like fiber and saturated fat.

And quality matters.

Micronutrients, calorie vs. nutrient density, whole vs. ultraprocessed, ability to satiate your hunger. All of these are important in a meal plan.

Ignore them, and you risk hitting performance plateaus and failing to address your health goals.

Ever heard of flexible dieting?

It's not an excuse to binge eat (ala "If It Fits Your Macros" IIFYM); it's a sustainable approach to eating in aligned with your goals and values.

In short, your meal plan isn't set in stone.

But you CAN learn the skills to make your own dynamic meal plans as your priorities and lifestyle change.

Here's a simple process to do this:

1. Make a list of simple, easily available whole foods that you enjoy, categorized by their macros (proteins, fats, carbs, and protein/carb combinations) and types (meat, dairy, fruits, and vegetables). This gives you different ways to put them together.

2. Identify your target dietary variables: calories, macros, fiber, meals per day, workout nutrition, and so on

3. Map out a "routine" day (usually a weekday) that shows rough targets by meal/snack and how many. For example, you might want 3 meals and 2 snacks, all with protein, and some with fats/carbs.

4. Take foods from #1 that satisfy #2 and #3 above and create simple meals (no recipes required) that "solve" the puzzle of meeting all your dietary variables.

5. Buy those foods from the grocery store and optionally prep them for the week (Sunday works for many people). Think of meal prepping as a form of self-care because it removes stress from your week.

6. Execute your personal, dynamic meal plan that week and see how it goes.

7. Reassess and tweak it according to your progress and lifestyle changes.

Over time, you'll get the hang of portion sizes and food values.

You'll create your own "perfect" meal plan.

Ditch the pre-made plans. In fact, stop asking for them.

Embrace flexibility.

Educate yourself.

And most importantly, make it personal.

Ready to build your own "perfect" meal plan?

I'm here to guide you every step of the way, NOT to give you a meal plan but to help you become a personal meal plan expert for life.

By the way, I recorded a podcast episode called "The Perfect Meal Plan" and posted the video in the Wits & Weights Facebook community.