🌈 Rainbow Meal Planner
Create Your Personalized Diet Plan with Fun Activity Equivalents! 🍎🏃♂️
💡 Did you know? Burning 100 calories is equivalent to 15 minutes of dancing!
Personal Details
Goals & Preferences
1 kg
10 kg
30 kg
2 weeks
12 weeks
52 weeks
Calculating your personalized plan... 🌈
🎯 Your Personalized Results
Hello Alex Johnson! Here's your custom plan:
Daily Calories
2250
calories per day
🔥 To burn 100 calories:
10 min Running
15 min Cycling
Weekly Change
0.83
kg per week
🎯 Weekly target:
You need a 583 calorie daily deficit
Time Frame
12
weeks total
📅 Progress:
0 of 12 weeks completed
Weight Goal
65
kg target weight
⚖️ Current:
Starting: 75 kg
Water
2.6
liters per day
💧 Equivalent to:
About 11 glasses of water daily
Daily Steps
10,000
steps per day
🚶♂️ That's about:
8 km or 1.5 hours of walking
Protein
169
grams/day
≈ 2.2g per kg
Carbs
281
grams/day
50% of calories
Fat
75
grams/day
30% of calories
Water
2.6
liters/day
Stay hydrated!
Calorie Burn Activity Equivalents
Here's what it takes to burn your daily calorie difference:
Swimming: 42 minutes
Burns ≈583 calories
Burns ≈583 calories
Cycling: 58 minutes
Burns ≈583 calories
Burns ≈583 calories
Running: 48 minutes
Burns ≈583 calories
Burns ≈583 calories
Walking: 97 minutes
Burns ≈583 calories
Burns ≈583 calories
💪 Fun Fact: Burning 100 calories = 15 minutes of dancing OR 20 minutes of yoga OR 10 minutes of jump rope!
Your Progress Timeline
Starting weight: 75 kg → Target weight: 65 kg
Current: 75 kg
Remaining: 10 kg
Time left: 12 weeks
Your Daily Meal Plan
Based on your goal of losing weight and vegetarian preference
Breakfast (7:00 AM - 8:00 AM)
Oatmeal with berries, almonds, and honey
675 cal
Tip: Eat within 1 hour of waking up to boost metabolism!
Lunch (12:30 PM - 1:30 PM)
Quinoa salad with chickpeas, mixed vegetables, and lemon dressing
788 cal
Tip: Include protein in every meal to stay full longer!
Dinner (7:00 PM - 8:00 PM)
Vegetable stir-fry with tofu and brown rice
563 cal
Tip: Eat at least 2 hours before bedtime for better digestion!
Snacks (3:30 PM)
Greek yogurt with mixed berries and chia seeds
225 cal
Tip: Healthy snacks prevent overeating at main meals!