Perfect Diet & Meal Plan- A Complete Course

Course Description:

This comprehensive Nutrition Masterclass, led by Felix Harder—a fitness and dieting coach and bestselling author—teaches students to master the fundamentals of diet planning for optimal health, effective weight loss, and enhanced muscle growth. The course is suitable for everyone, from athletes and bodybuilders to individuals focused on personal health improvement.

Course Outline:

Module 1: Fundamentals of Nutrition and Health

• Introduction to Nutrition
  • The role of nutrition in fitness and health
  • Common misconceptions about dieting
  • Setting realistic dietary goals
• Macronutrients: Proteins, Carbohydrates, and Fats
  • Understanding macronutrient functions and ratios
  • Calculating macronutrient needs based on fitness goals
  • Common sources of each macronutrient
• Micronutrients and Their Impact on Health
  • The importance of vitamins and minerals
  • Identifying nutrient deficiencies and addressing them
  • Superfoods and their benefits

Module 2: Crafting Your Personalized Meal Plan

• Setting Your Baseline: Calories and Metabolism
  • Calculating Basal Metabolic Rate (BMR)
  • Understanding Total Daily Energy Expenditure (TDEE)
  • Adjusting caloric intake for weight loss, maintenance, or muscle gain
• Meal Timing and Frequency
  • How meal timing affects metabolism and performance
  • Intermittent fasting and other timing-based diets
  • Creating a meal schedule that suits your lifestyle
• Creating Your Meal Plan Step-by-Step
  • Balancing macronutrients and micronutrients in meals
  • Portion control and healthy substitutions
  • Sample meal plans for different dietary goals (e.g., weight loss, muscle gain)

Module 3: Advanced Nutrition for Enhanced Performance

• Diet Optimization for Athletic Performance
  • Pre- and post-workout nutrition strategies
  • Hydration and electrolyte balance for peak performance
  • Supplements: what’s effective and what’s not
• Building a Diet for Long-Term Success
  • Strategies to avoid common dieting pitfalls
  • Modifying diet plans based on progress and results
  • Meal prep techniques to maintain consistency
• Special Diets and Adaptations
  • Vegan, keto, paleo, and gluten-free options
  • Adapting meal plans for special health conditions
  • Lifestyle tips for managing social and holiday meals

Module 4: Implementing & Monitoring Your Nutrition Plan

• Tracking Progress and Making Adjustments
  • Using body measurements, energy levels, and other indicators
  • Adjusting calorie and nutrient intake as you progress
  • Tools and apps for tracking dietary intake
• Maintaining Motivation and Overcoming Setbacks
  • Psychological aspects of dieting
  • Building sustainable habits
  • Community and support systems for accountability
• Final Project: Building Your Complete Meal Plan
  • Using learned principles to create a 4-week meal plan
  • Personalized feedback and improvement tips
  • Developing a maintenance plan for long-term success