Nutrition Map

Build your daily meal plate:

Add as much 'food' as you want-
try to reach your daily needs!

Choose food:

Weight (g)

Diet Mode:

Calories: 0 / 2000

Protein: 0 / 150g

Carbs: 0 / 250g

Fats: 0 / 70g

Fiber: 0 / 30g

Recommended Weekly Food Intake

Body Type	Calories / week	Protein (g)	Carbs (g)	Fats (g)	Vitamins	Fiber (g)	Example Meal
Small	14,000	490	1,260	420	A, C, D	35	200g chicken + 200g rice + 50g avocado + 100g broccoli
Average	16,800	560	1,400	560	A, C, D, K	40	250g beef + 250g potatoes + 50g cheese + 100g spinach
Heavier	19,600	630	1,680	700	A, C, D, K	45	300g salmon + 300g rice + 2 egg yolks + 150g carrots

Body Type

Calories / week

Protein (g)

Carbs (g)

Fats (g)

Vitamins

Fiber (g)

Example Meal

Small

14,000

490

1,260

420

A, C, D

200g chicken + 200g rice + 50g avocado + 100g broccoli

Average

16,800

560

1,400

560

A, C, D, K

250g beef + 250g potatoes + 50g cheese + 100g spinach

Heavier

19,600

630

1,680

700

A, C, D, K

300g salmon + 300g rice + 2 egg yolks + 150g carrots

Body Type	Calories / week	Protein (g)	Carbs (g)	Fats (g)	Vitamins	Fiber (g)	Example Meal
Small	14,000	490	1,260	420	A, C	30	200g liver + 4 eggs + 200g fruit + 100g gelatin + 100g leafy greens
Average	16,800	560	1,400	560	A, C	35	250g liver + 5 eggs + 250g orange juice + 150g gelatin + 100g spinach
Heavier	19,600	630	1,680	700	A, C	40	300g liver + 6 eggs + 300g orange juice + 200g gelatin + 150g broccoli

Body Type

Calories / week

Protein (g)

Carbs (g)

Fats (g)

Vitamins

Fiber (g)

Example Meal

Small

14,000

490

1,260

420

A, C

200g liver + 4 eggs + 200g fruit + 100g gelatin + 100g leafy greens

Average

16,800

560

1,400

560

A, C

250g liver + 5 eggs + 250g orange juice + 150g gelatin + 100g spinach

Heavier

19,600

630

1,680

700

A, C

300g liver + 6 eggs + 300g orange juice + 200g gelatin + 150g broccoli

Health is influenced by what we eat, how we move, and how we manage stress. Proper nutrition fuels the body and brain, supporting energy, focus, and overall well-being. Lifestyle choices such as regular physical activity, restful sleep, and environmental enrichment play a critical role in maintaining optimal health. This guide is designed to provide an overview of nutrient-dense foods, supplements, and lifestyle strategies to help you make informed choices about your well-being.