A beginner meal plan built on four numbers
By the Bodywise Coach teamLast updated 7 min readGeneral guidance for adults 18+
You do not need a diet with a name. Set your energy target, hit your protein, eat enough carbohydrate to train well, and keep meals repeatable enough that you do not have to think about them. Here is how to work out your numbers, a full day of normal food, and the portion cues to use when you have not weighed anything.
The short answer
A beginner meal plan needs four numbers: your daily energy target, protein of about 1.6 g per kilogram of bodyweight, enough carbohydrate to train well, and fat of at least 0.6 g per kilogram. Build three or four repeatable meals that hit those numbers using food you already like.
- Estimate energy from bodyweight, then adjust from your real weekly weight trend rather than a calculator.
- Protein is the number that matters most while you are gaining strength.
- Change your food by no more than one meal at a time — repeatable beats perfect.
- Use hand and plate portion cues when you have not weighed anything.
Before you start
This is general fitness and nutrition guidance for healthy adults aged 18 and over, not medical advice. Speak to a health professional first if you are pregnant or recently gave birth, recovering from surgery, injury or illness, taking medication, living with a heart, lung, metabolic or joint condition, or have a history of disordered eating.
How to set your calorie and protein targets
1. Estimate your daily energy need
Multiply your bodyweight in kilograms by 22 for a rough resting figure, then multiply that by 1.4 if you are mostly sitting and training two or three times a week, or 1.6 if you are on your feet most days. It is an estimate, not a verdict — you adjust it from real results.
2. Decide the direction, gently
To lose fat, take about 15 per cent off that figure. To gain muscle as a beginner, add about 10 per cent. Sharper changes than that cost you sleep, training quality and consistency without speeding much up.
3. Set protein first
Aim for 1.6 to 2.2 grams of protein per kilogram of bodyweight, towards the higher end if you are eating less to lose fat. Protein is the one target worth hitting every day.
4. Fill the rest with carbohydrate and fat you enjoy
Keep fat at roughly a quarter to a third of your calories and let carbohydrate take the remainder. Carbohydrate is what fuels your sets, so do not cut it on training days.
A simple day of meals
This day lands at roughly 130 grams of protein — a sensible target for someone around 70 kg. Scale the carbohydrate portions up or down to match your energy target.
| Meal | Example | Protein |
|---|---|---|
| Breakfast | Greek yoghurt with oats, berries and a spoon of peanut butter | ~30 g protein |
| Lunch | Chicken or tofu wrap with salad, plus a piece of fruit | ~35 g protein |
| Snack | Cottage cheese or a protein shake with a banana | ~25 g protein |
| Dinner | Salmon, mince or lentils with rice or potatoes and two veg | ~40 g protein |
Protein in common foods
Figures are approximate and rounded, based on typical cooked portions.
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 150 g | 45 g |
| Salmon fillet, cooked | 140 g | 35 g |
| Lean beef mince, 5% fat, cooked | 150 g | 39 g |
| Greek yoghurt, 0% fat | 200 g | 20 g |
| Eggs | 2 large | 13 g |
| Cottage cheese | 200 g | 22 g |
| Firm tofu | 200 g | 24 g |
| Red lentils, cooked | 200 g | 18 g |
| Semi-skimmed milk | 300 ml | 10 g |
| Whey protein powder | 1 scoop (30 g) | 24 g |
Food supports training, so pair this with beginner gym workout plan.
Portion cues when you are not weighing food
- Protein
- A palm-sized piece at each main meal
- Carbohydrate
- A cupped-handful of rice, pasta or potatoes, more on training days
- Vegetables
- Two fist-sized portions at lunch and dinner
- Fats
- A thumb-sized portion of oil, nuts, cheese or nut butter per meal
Beginner nutrition questions, answered
- How many calories should a beginner eat?
- Estimate your resting need as bodyweight in kilograms times 22, multiply by 1.4 to 1.6 for daily activity, then adjust by about 15 per cent down to lose fat or 10 per cent up to gain muscle. Track your weekly average bodyweight for two to three weeks and change the figure only if the trend is not going where you want.
- How much protein does a beginner need to build muscle?
- Between 1.6 and 2.2 grams per kilogram of bodyweight a day is the range supported by the research for people doing resistance training. A 70 kg adult would aim for roughly 112 to 154 grams, spread across three or four meals.
- Do I need to count every calorie?
- No. Most beginners do better hitting a protein target, keeping meal structure consistent and using hand portions, then checking weekly weight trends. Detailed logging is a tool for when the trend stalls, not a permanent requirement.
- Should I eat before or after training?
- Both work. Have a meal containing carbohydrate and protein within a few hours either side of your session. If you train early, a small snack such as yoghurt and fruit beforehand is usually enough.
- Do I need protein shakes?
- No. They are convenient, not magic. If you reach your protein target from meals, a shake adds nothing, and if you struggle to, it is a cheap and easy way to close the gap.
- Can I still eat takeaways and sweets?
- Yes. Meeting your protein target and your overall energy total matters far more than avoiding any single food. Leaving room for meals you enjoy is what makes a plan last past week three.
- How fast should I lose weight as a beginner?
- Around 0.5 to 1 per cent of bodyweight a week is sustainable. Faster than that while learning to train usually means worse sessions, more muscle lost and a plan you abandon.
Next steps
Food is half of it. These cover the training side and your first session.
0 of 3 read · next up: Beginner gym workout plan.
- Step 1 of 4. Beginner gym workout plan. Not read yet. Recommended next step. 9 min read.Beginner gym workout planThree full-body sessions a week with sets, reps, rest times and a four-week progression roadmap.
- Step 2 of 4. Sets, reps and how much weight to lift. Not read yet. 6 min read.Sets, reps and how much weight to liftPick your starting weights, choose rep ranges, judge reps in reserve and know exactly when to add load.
- Step 3 of 4. Your first gym session, step by step. Not read yet. 5 min read.Your first gym session, step by stepWhat to bring, where to start, how to use machines and the etiquette that makes day one feel easy.
- Step 4 of 4. Create your free Bodywise Coach account. Takes about 5 minutes.Get all of this built around you, freeBodywise Coach turns these principles into your programme, your starting weights, your energy and protein targets and a meal plan from foods you already eat.