Besides total calories and macronutrients for the day, you have to ensure that you are deriving those from quality food sources.

For the most part, animal products should be at the core of your nutrition plan, as they have the full set of essential amino and fatty acids.

If however you are plant-based, you should rely on combining different grains, legumes and beans, as most plant products lack certain essential nutrients and need to be combined in order to compensate for those lacks.

Carbohydrates should be derived from different types of whole foods, such as:

1. Brown rice
2. White rice
3. Oats
4. Sweet potatoes
5. Wholegrain bread
6. Wholegrain pasta

These products have complex carbohydrates, which are digested gradually and provide regular energy.