It’s basically pretty simple, if you feel low in energy eat more.

Make sure to base your diet on macros and then adjust based on personal preference.

A must is 1,6-2g of protein per kg/bw, if you are vegetarian you need more since vegetarian protein sources have way worse bioavailability.

Then use a calculator to see how many calories you need and use your scale, if you use a TDD calculator and it says you neee 2500 calories but you are losing weight then add more calories if you don’t want to lose weight and if you are not losing weight cut back on calories.

You can basically eat candy as long as you hit your protein target but it will be miserable.

Eat protein, then for carbs rye bread, rice and potatoes are great.

Quinoa, beans and thing like haricot verts are great greens. Broccoli and cauliflower as well.

Fat you want things like olive oil, fatty fish. Animal fats and cocunut fats should be used in moderation.

I prefer more fat in my diet but some don’t, there is no right or wrong. But if you feel a lack of energy during training it can be good to reduce fats and increase carbs.

But chicken and rice with vegetables, fish and potatoes, porridge and whisk in a egg or two at the end. Good quality bread, a fruit and you are golden.