📋 Nutrition Plan Generator

Personalized daily nutrition plan — vegan, keto, high-protein, or balanced nutrition

📘 Information

The generator creates a 3-day sample menu based on your selected nutrition type and calorie goal. This is an indicative plan — you can change the dishes according to your taste. We recommend consulting a nutrition specialist before starting a new diet regimen.

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Nutrition Plan Generator — Illustration

📘 Nutrition Recommendations by Goal

📉 Weight Loss

Deficit 300-500 kcal. High protein (2.0-2.5g/kg) for muscle preservation. High fiber for satiety. Avoid liquid calories.

⚖️ Maintenance

Balanced nutrition. Protein 1.6-2.0g/kg. Various carbohydrates and healthy fats. Monitor portion sizes.

📈 Muscle growth

Surplus 200-500 kcal. Protein 1.8-2.2g/kg. Carbohydrates 4-7g/kg. Eat every 3-4 hours.

🥤 Supplements by Nutrition Type

🌱 Vegan

Plant proteins (pea+rice), B12, omega-3 from algae, iron, zinc, creatine.

🥩 Keto

MCT oil, electrolytes (sodium, potassium, magnesium), omega-3, exogenous ketones.

💪 High Protein

Whey protein, casein before sleep, BCAA between meals, creatine 5g/d.

⚖️ Balanced

Multivitamins, omega-3, vitamin D3, magnesium. Not essential, but recommended.

⏰ Meal Frequency Recommendations

There is no "best" frequency — the most important thing is the overall daily calorie and macro balance. Choose a regimen that you can maintain most easily in the long term.

🙋 Frequently Asked Questions

How Often Should This Tool Be Used?
We recommend regularly reviewing the information and applying it in practice. The optimal frequency depends on your individual goals.
Is the Information Scientifically Based?
Yes, all the information provided is based on the latest scientific research and recommendations from sports nutrition experts.
Should I Consult a Specialist?
Before starting any new program or taking supplements, we recommend consulting a doctor or a sports nutrition specialist.

💡 Practical Tips

Start Gradually
Do not try to change everything in one day. With small steps you will achieve bigger and more sustainable results.
Track Your Progress
Write down your results — this will help maintain motivation and see real progress.
Be Consistent
Consistency is more important than intensity. Better to do a little regularly than rarely and a lot.

⚡ Pro Tip

Combine Knowledge with Practice
Theory without practice is just information. Apply what you have learned in your daily routine — only in this way will you achieve real changes. Every big goal starts with a small first step.

🔗 Related tools

🥛 Protein ⚡ Creatine 💪 BCAA 🐟 Omega-3 💊 Vitamins

📚 Additional Information

The information provided on this page is for educational purposes and should not replace professional medical consultation. Before starting to take any supplements or changing your nutrition/training regimen, it is recommended to consult a doctor or a certified nutrition specialist.

🛒 Recommended Supplements from supp.lt

🥩 Protein ⚡ Creatine 🚀 Pre-workout 🧬 Amino Acids 💊 Vitamins

❓ Frequently Asked Questions

Is this information a medical consultation?

No. All information is educational in nature. For health questions, consult a doctor.

How to choose the right supplements?

We recommend starting with the basics: protein, creatine, vitamins. Later, you can add specialized supplements as needed.

Are supplements safe?

Most sports supplements are safe when used according to recommended doses. However, some may have side effects — always read labels and start with lower doses.

Where can I find more information?

You can find more useful articles, tools, and guides in our on the tools page. We also recommend following the latest scientific research in sports nutrition.