# How to build a meal plan > To build a meal plan, set your daily calories, then your protein target, then build 3–4 repeatable meals around a protein source, plenty of vegetables and a carb and fat source. Hit protein and calories first; flexibility and variety keep it sustainable. Source: Lift Republic (https://liftrepublic.com/learn/how-to-build-a-meal-plan) Category: Nutrition · Published: 2026-06-04 · Reviewed: 2026-06-04 A meal plan isn't a punishment menu — it's a repeatable structure that makes hitting your targets automatic. Here's how to build one you'll actually keep. ## Step 1 — set your numbers Everything starts with two targets: - **Calories** for your goal — fat loss, maintenance or muscle gain ([calorie target calculator](/tools/calorie-target)). - **Protein** — around 1.6–2.2 g per kg of bodyweight ([protein calculator](/tools/protein)). Then split the rest between carbohydrate and fat. The calculator below does it for you. [[calc:macro]] ## Step 2 — build a plate template Most balanced meals follow the same shape: 1. A **protein source** (chicken, fish, eggs, Greek yoghurt, tofu, legumes). 2. Plenty of **vegetables** for volume, fibre and micronutrients. 3. A **carbohydrate** to fuel training (rice, potatoes, oats, fruit). 4. A little **fat** for flavour and hormones (olive oil, nuts, avocado). Hit protein and total calories first; the exact carb/fat split is fine-tuning. ## Step 3 — repeat, don't reinvent You don't need 21 different meals a week. Pick **3–4 breakfasts, lunches and dinners** you genuinely enjoy and rotate them. Repeatable meals make your intake predictable, your shopping easy, and your targets effortless to hit. ## Step 4 — leave room for real life The best plan survives travel, eating out and busy weeks: - Keep a couple of **quick fallback meals** for chaotic days. - Budget some calories for the foods you love — restriction breeds rebound. - Prep protein in advance; it's the hardest macro to hit on the fly. ## Make it personal Generic meal plans ignore your tastes, schedule and data. Our [nutrition coaching](/nutrition) builds your targets from your real expenditure and adjusts them weekly, and every [training programme](/programmes) includes nutrition. Start with the [calorie deficit guide](/learn/calorie-deficit-explained) if fat loss is the goal, or [high-protein foods](/learn/high-protein-foods) to fill the plan. ## FAQ ### How do I build a meal plan? Start with your daily calorie target, set your protein, then build 3–4 meals each around a protein source, vegetables, and a carb and fat source. Repeat a small set of meals you enjoy and adjust portions to hit your numbers. ### Should I follow a strict meal plan or eat flexibly? Flexible structure beats rigid plans for most people. Lock in your protein and calorie targets and a few reliable meals, but leave room for variety and social meals — adherence is what gets results. ### How many meals a day should I eat? Whatever fits your life — three to four meals suits most people and makes hitting protein easy. Total daily intake matters far more than meal frequency or timing.