Guide

How to build a meal plan: a step-by-step guide for nutritionists

A practical roadmap, from intake to delivery, to build a plan the client can follow and that you can adjust based on numbers.

1. Start with the intake interview

Before any math, understand who is going to eat the plan. The minimum to start:

Main goal and a realistic timeframe.
Weight, height, age, sex and activity level.
Diseases, medications, allergies and intolerances.
Routine: wake-up time, training time and where they eat during the week.
Foods they like and dislike. A plan full of food the person hates won't survive the first week.

2. Calculate energy expenditure

The Mifflin-St Jeor equation estimates basal metabolism accurately for most adults. Multiply the result by the activity factor (from 1.2 for sedentary to 1.9 for very active) to get daily expenditure. If the client wears a watch, measured expenditure helps correct the estimate.

Use the calorie and BMR calculator to do the math.

3. Set the calorie target by goal

Weight loss

A common starting point is about 20% below total expenditure.

Muscle gain

About 10% above total expenditure, together with strength training.

Maintenance

Close to total expenditure, adjusting by the weight trend.

4. Split protein, carbs and fat

Start with protein, per kilo of body weight. Ranges used as a starting point:

Maintain weight and health: 1.2 to 1.6 g/kg.
Hypertrophy: 1.6 to 2.2 g/kg.
Fat loss: 1.8 to 2.4 g/kg, to preserve lean mass.
Over 60: 1.2 to 1.5 g/kg.

Then set aside fat (usually 20% to 35% of calories) and fill the rest with carbs, placing more carbs around training.

5. Build the meals

Decide how many meals fit the routine and spread protein across them. Use everyday foods, household measures (spoon, slice, unit) and leave substitutions ready: they prevent most day-to-day questions. A weekly shopping list helps the client have at home what the plan calls for.

6. Deliver and follow up

A plan only works if it's followed. Deliver it in a format the client opens on their phone every day, ask for their weight and weekly feedback, and give it 2 to 3 weeks to see the trend before changing the calorie target.

In Pumpo, the diet is prescribed by the nutritionist and the workout by the fitness professional, each in their own field. The difference is that the client gets both in the same app.

Frequently asked questions

How much protein should go in the meal plan?

Ranges used as a starting point: 1.2 to 1.6 g per kg to maintain weight and health, 1.6 to 2.2 g/kg for hypertrophy, 1.8 to 2.4 g/kg for fat loss and 1.2 to 1.5 g/kg over age 60. Adjust to the client.

How often should the meal plan be adjusted?

Give it 2 to 3 weeks to see the trend in weight and measurements before changing the calorie target. Preference and routine tweaks can be made at any time.

Build the meal plan in Pumpo

TACO food table with household measures, macros calculated instantly, a shopping list and the plan on the client's phone. Free for up to 5 clients.

Start for free