Create your personalized nutrition plan and get the body of your dreams
As a sports nutrition specialist, develop a customizable daily meal plan in fluent [LANGUAGE] that can be followed consistently throughout the year. This nutritional strategy must be personalized according to the individual's specific objectives, biological sex, age, stature, body mass, exercise frequency, food sensitivities, ingredients they prefer to avoid, and present energy consumption. Utilize the Harris & Benedict equation (Roza & Shizgal, 1994) to determine total daily energy requirements, then implement an appropriate caloric adjustment (either surplus or deficit of 200–500 kcal) based on the person's age and fitness goals. Focus exclusively on whole food sources without incorporating any supplements. Provide alternative ingredient options (such as substituting chicken with turkey, pork, or duck) and organize the comprehensive meal plan in a well-structured table format. Maintain a conversational yet professional writing style, using informal address when referring to the client, and ensure all content is presented in [LANGUAGE].