How to meal plan to achieve your goals

Meal planning for workout fitness with WeGLOW and Stef Williams

Putting in the work at the gym, but not seeing results? We often overlook nutrition when trying to achieve our health goals. The truth is, training and nutrition work in synergy - one creates the potential for change, and one dictates if you’ll reach that potential. Without one or the other, it can take a very long time to see or feel a difference. While it’s common to associate diet and exercise with physical appearance, the primary aim should always be to improve and maintain a healthy lifestyle. Whether you’re looking to gain muscle or lose fat, we’ll give you all the tools you need to build your own meal plans to supercharge your workout routines and amplify your results.

Ready to plan your diet like a pro? Read more to get started.

Step 1: Understand the foundations

Are you looking to build muscle, lose fat or maintain a healthy lifestyle? Every health goal will require tweaks to your diet to best support your training.

Muscle gain

You’ll need to focus on eating a surplus of calories, prioritising protein for healthy muscle growth and complex carbs and healthy fats for sustained energy and recovery. The most important element of gaining muscle and bulking is to increase your calorie intake gradually. As a rough guideline, follow the below targets to help you set a daily calorie intake:

To gain 0.25 lbs per week = 125kcal per day surplus
To gain 0.5 lbs per week = 250kcal per day surplus
To gain 0.75 lbs per week = 375kcal per day surplus
To gain 1 lb per week = 500kcal per day surplus

Protein intake is also very important to support muscle protein synthesis. Aim for around 1.6-2.2g/kg bodyweight of protein per day.

Fat loss

Creating a calorie deficit is essential for fat loss. You’ll need to prioritise lean protein to maintain muscle mass, and veggies and wholegrains to support your appetite and healthy exercise recovery. As a guideline, follow the below targets to help you set a daily calorie intake:

To lose 0.5 lbs per week = 250kcal per day deficit
To lose 1 lb per week = 500kcal per day deficit
To lose 1.5 lbs per week = 750kcal day deficit
To lose 2 lbs per week = 1,000kcal day deficit

Step 2: Tailor your diet

It is essential to nourish your body with an array of varied nutritious food, and avoid restricting yourself by cutting anything out. However, you can make tweaks to your diet to further support your goals by making small changes to your food choices:

Muscle gain: Prioritise protein-rich foods such as lean meats, poultry, fish, tofu, beans, and lentils. Pair protein sources with complex carbohydrates like brown rice, quinoa, sweet potatoes, and whole-grain pasta to fuel workouts and support recovery.

Fat loss: Emphasise lean proteins, non-starchy vegetables, and high-fiber foods to promote satiety and control calorie intake. Limit processed foods, sugary snacks, and refined carbohydrates. Have these as a treat every now and then.

Step 3: Plan ahead

Meal prepping and planning ahead is the best way to stay on track, especially when life gets busy. Once you’ve assessed your goals and nutrition targets, it’s time to build the plan:

Set a meal prep day where you will choose your recipes and get everything you need. Start by creating a weekly meal plan outlining your breakfast, lunch, dinner, and snacks for the week. Build a grocery list and tick off what you have at home.
Aim for variety in your meals to ensure you're getting a wide range of nutrients. Incorporate different proteins, vegetables, grains, and healthy fats throughout the week.
Struggle to cook daily? Pick two recipes for breakfast, lunch and dinner and batch cook by doubling or tripling a recipe. Save extra portions for busy days, or pop a few containers in the freezer for emergency days.
Stuck for cooking ideas? Try to get creative with what you’ve got at home to minimise food waste. Stir fries and soups are a great way to use up extra veggies in the fridge drawer, and can be easily made in batches for food throughout the week. Leftover fruit makes great smoothies and baked oats for breakfasts.

Step 4: Be flexible

It’s impossible to stay consistent on a meal plan without life getting in the way. There will be days where things don’t go according to plan. You can still make healthy food choices if you decide to order in or go out for a meal. And remember - it’s absolutely fine to treat yourself with more indulgent meals on occasion. It’s all about balance!

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