Creating a proper diet involves considering your unique needs and goals. There’s no universal menu because everyone is different:

🍽️ Determine calorie needs.

Calculate your individual calorie requirements based on age, gender, activity level, and goals (weight loss, maintenance, or gain).

🥦 Choose core foods.

Include a variety of fruits, vegetables, proteins (meat, fish, eggs, tofu), carbohydrates (whole grains, oats, potatoes), and healthy fats (nuts, seeds, avocado, olive oil).

⚖️ Diversity and balance.

Strive for a balanced diet to get the full range of vitamins, minerals, and nutrients. Maintain the right proportions of proteins, fats, and carbs.