Meal plan · maintenance
Balanced meal plan
If you do not want to lose or gain, but to have energy for training and feel good, you eat what you burn. The AI coach calculates the number and splits your everyday food into meals.
- What you burn. No deficit and no surplus: your weight stays the same.
- Everyday food. Soup, polenta, meat, vegetables: weighed, not forbidden.
- Enough protein. 1.2–1.6 g per kilo a day for people who play sport.
Get your free program and plan How the AI coach meal plan works
Calculate your calories
The same rules as in the app. Nothing is saved: the calculation runs in the page.
Example training day
For a 75 kg man training 3 times a week. Weights are for cooked food; values are approximate.
Breakfast ~500 kcal
- 2 boiled eggs
- 60 g wholegrain bread
- 30 g feta cheese
- Tomatoes, cucumbers
- 1 fruit
Lunch ~650 kcal
- A bowl of vegetable soup
- 150 g chicken breast
- 200 g polenta
- Cabbage salad
Snack ~260 kcal
- 1 apple
- 30 g almonds
Dinner ~600 kcal
- Tuna pasta: 250 g boiled pasta, 120 g tuna in water, tomatoes, a spoon of olive oil
Total: about 2010 kcal, 120 g protein
What to choose
- Protein at every meal
- Vegetables and fruit every day
- Whole grains
- Dairy
- Good fats: olive oil, nuts, fish
Common mistakes
- Skipped meals and snacking all day.
- Little protein at breakfast.
- Too little water on training days.
The plan is a guideline and does not replace a doctor or dietitian. If you have diabetes, heart or kidney disease, are pregnant or breastfeeding, talk to your doctor first. For children and juniors, nutrition is set with the coach and the doctor, without weight-loss diets.
Frequently asked questions
How many calories do I need a day?
What you burn: your basal metabolic rate times the activity factor. The calculator above gives you the number.
Can I eat traditional food?
Yes. Soups, polenta and stuffed cabbage fit in the plan; portion and the daily total are what matter.
What about days without training?
You eat about 15% less, mostly carbohydrates; protein stays the same.
The full meal plan (training and rest days, two options for every meal, the shopping list) comes with the training program in the PlanSports subscription: 29 lei a month, first 7 days free.
Get your free program and plan
Meal plan by goal
Same calculation rules, different goal: see what changes in calories, protein and meals.