Preset Meal plans
WellRaven provides a library of balanced baseline meal‐plan templates—like Vegan, Mediterranean, Weight‐Gain, Keto, Paleo, Vegetarian (Lacto‐Ovo), and Pescatarian. These are baseline diet plans for inspiration not prescriptive medical diets. Browse and compare to find a template that fits your preferences or needs. Adjust as needed, and consult a professional for personalized guidance.
Vegan Template
Baseline Calories: ~2,000 kcal/day
- Carbohydrates: 60 % (USDA 2020–2025)
- Protein: 20 % (Academy of Nutrition)
- Fat: 20 % (WHO)
100 % plant‐based. Use for vegan inspiration or sharing with plant‐based friends.
Mediterranean Template
Baseline Calories: ~2,200 kcal/day
- Carbohydrates: 50 % (USDA 2020–2025)
- Protein: 20 % (Academy of Nutrition)
- Fat: 30 % (WHO)
Rich in fruits, vegetables, whole grains, legumes, fish, and olive oil.
Weight-Gain Template
Baseline Calories: ~2,500 kcal/day
- Carbohydrates: 55 % (USDA 2020–2025)
- Protein: 25 % (Academy of Nutrition)
- Fat: 20 % (WHO)
Higher-calorie baseline for building mass—ideal as a starting framework.
Keto Template
Baseline Calories: ~1,800 kcal/day
- Carbohydrates: 5–10 % (Academy of Nutrition)
- Protein: 20–25 % (USDA 2020–2025)
- Fat: 70–75 % (WHO)
Very low-carb, high-fat for those exploring ketogenic patterns.
Paleo Template
Baseline Calories: ~2,100 kcal/day
- Carbohydrates: 35–45 % (USDA 2020–2025)
- Protein: 25–30 % (Academy of Nutrition)
- Fat: 30–35 % (WHO)
Emphasizes lean meats, fish, fruits, vegetables, nuts, and seeds.
Vegetarian (Lacto-Ovo) Template
Baseline Calories: ~2,000 kcal/day
- Carbohydrates: 50 % (USDA 2020–2025)
- Protein: 20 % (Academy of Nutrition)
- Fat: 30 % (WHO)
Includes dairy and eggs—ideal for lacto-ovo vegetarians seeking balanced nutrition.
Pescatarian Template
Baseline Calories: ~2,000 kcal/day
- Carbohydrates: 50 % (USDA 2020–2025)
- Protein: 20 % (Academy of Nutrition)
- Fat: 30 % (WHO)
All fish and seafood—great for users who include seafood as their primary protein.
Nutrition Data Source
All nutrient values (calories, protein, carbohydrates, fat) are drawn from the USDA FoodData Central database: https://fdc.nal.usda.gov/
Professional Review
Jane Doe, RDN
Registered Dietitian Nutritionist (License #123456)
Review Date: July 10, 2025
Jane Doe is a board-certified dietitian with over 12 years of clinical experience. “I confirm that the calorie and macronutrient targets in all templates conform to the USDA Dietary Guidelines and Academy of Nutrition and Dietetics position papers.”
Disclaimer
These templates are for informational purposes only. They are reference templates, not tailored medical advice. Consult a healthcare professional or registered dietitian before making significant changes to your diet.