Averaging your intake over the course of a week.. try to get 60-100g protein per day (can get more if trying to build lean muscle, that&#x27;s a minimum for most).  Stay under 100g sugars, and try to keep a total glycemic load under 100&#x2F;day.  Keep your daily calorie average appropriate for your desired lean body weight.  Try to get 5% more activity in each week, unless you are at a maintenance point.<p>Get a variety of foods (fruits, vegetables, meats, etc), and avoid what causes you problems with digestion...<p>That&#x27;s hard enough without going into too many specifics and would generally serve people better in general.  Once you get your needed protein in, for the most part, calories are a wash... excessive sugars&#x2F;carbs causes other problems over time.  But trying to say you can have X and not Y is a path to failure for most.<p>Also, trying to keep it on a daily basis doesn&#x27;t always work so well either... if I get a few days a week that I have a longer fast cycle (eating once a day), I tend to do better...  But it&#x27;s a matter of keeping your overall intake in relative check without dwelling on any particular piece.<p>Eat food, avoid processed foods, eat veggies and fruits, get a variety, don&#x27;t eat too much... it&#x27;s not all that hard, but that&#x27;s not how people think... we&#x27;ve also got generations of snacking, sugary drinks, and carb&#x2F;sugar laden food supplies.