Nutrition

At the risk of sounding prescriptive, just a couple of relatively painless nutrition suggestions:

• Less soft drinks (replace by water and sports drinks)
• Less chips and crackers (replace by yoghurt, fruit, raw vegetables e.g. carrots, cherry tomatoes, ...)
• Less red meat (replace by chicken and/or fish)
• Low-fat cheese and sugar-free jam
• Less sauce (just don't replace)
• Less beer ...

In 2019, I did some research and completely (non-linearly) optimized my nutrition: calculating all macros and respecting the minimum fiber and maximum daily sugar, salt and saturated fat intake. With the aim of always burning slightly more calories than taking in, for my current body composition (188 cm, 85 kg, 15% fat) and default (Monday, Wednesday, Thursday, and Saturday) active days, this resulted in the following parameters:

My current scheme might not be perfect, and I don't pretend to be the ultimate expert, but it's the best I could come up with, and it definitely works for me (sticking to it for about 90 to 95%). BTW, I am steaming all my vegetables, and the fries go into the airfryer.

For the sake of completion, I'm also listing the approximate amounts per serving (with products in Dutch), never mind my color scheme markings: