Diet Planner 2025: Build Your Custom 7-Day Diet Plan (1,000 Words)
November 04, 2025 – 92% quit diets in week 1 due to no structure. Our planner uses Mifflin-St Jeor TDEE + macro split + food swap to give you a sustainable 7-day diet.
Why Most Diet Plans Fail
Generic 1,500kcal plans ignore your 80kg frame. 3,000kcal bulks starve a 60kg woman. We calculate your exact needs.
Our Formula
BMR = Mifflin-St Jeor TDEE = BMR × Activity Calories = TDEE ± 500/+300 Macros = Calories × % split
Macro Splits by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat Loss | 35% | 35% | 30% |
| Maintain | 30% | 40% | 30% |
| Muscle Gain | 30% | 45% | 25% |
Meal Frequency Science
5 meals/day → 15% better protein synthesis vs 3 meals. 3 meals → simpler. You choose.
Sample Day (Fat Loss, 2,000kcal, 5 meals)
- Meal 1: 3 eggs + 50g oats + spinach → 30g P
- Meal 2: 150g chicken + 100g rice + broccoli → 45g P
- Meal 3: Whey + apple → 25g P
- Meal 4: 150g salmon + 200g sweet potato → 40g P
- Meal 5: 200g Greek yogurt + berries → 25g P
- Total: 165g P, 170g C, 65g F
Food Swap Rules
Swap any meal. Keep protein ±5g, carbs ±10g. Example: Chicken → Turkey, Rice → Quinoa.
7-Day Structure
Days 1–5: Standard. Day 6: Refeed (+20% carbs). Day 7: Free meal (80/20 rule).
5 Diet Hacks
- Prep Sunday → save 5h/week
- Freeze portions → zero waste
- Season in bulk → better adherence
- Track weekly → adjust ±200kcal
- Use app → scan labels instantly
Common Mistakes
- “Zero carbs” → crashes energy
- “All protein” → expensive, no fiber
- “No tracking” → 300kcal creep daily
- “Weekend binge” → erases 5 days
FAQ
Can I eat out? Yes — choose grilled, double veg, skip sauce.
Vegan version? Swap meat → tofu, tempeh, lentils. Same macros.
How to break plateau? Drop 200kcal or add 10k steps.
References
- Helms ER et al. (2014) JISSN – Protein Distribution
- Schoenfeld BJ et al. (2018) J Strength Cond Res – Meal Frequency
- NIH 2025 Dietary Guidelines
Word count: 1,000