Your goals are too abstract.
When you are looking at macros and calories that’s more for specific goals. Like how to fuel for what workouts you do, what macros fit your specific performance/training goals and weight goals etc.
There are a lot of ways you can eat that provide you the things you listed. Which is why I think you probably struggle for the information you are looking for.
You can have all of the above and be vegan, paleo, keto, etc.
We do not have the scientific information to dictate what diet is best for long term health outcomes. We try to take short small studies and project our findings out that far but lets be real, it’s very difficult to do that with any degree of accuracy.
What you mention is basically finding a diet that suits your individual fitness and physique/body composition goals as well as what diet you personally enjoy that makes you feel good.
There are a ton of roads to get to where you want. You just need to experiment and find what works out best for you. There is no one correct answer, there are many.
Hey there. As you probably imagine, this nutrition plan thingy is very personalised. I would deeply recommend you to find a trusted specialist to help you.
But, for a start, here s my opinion. Start by seeing what s comfortable to you. Do you enjoy a more strict schedule or you re more of a relaxed kind of guy? Do you think you could track calories or macros for a long time or that would quickly become an annoying habit? It s very important to do develop a healthy lifestyle, that suit you. The nutritionist or an app can tell you how to track your calories, but if you don t like discipline and you get bored easily you will soon fall off track.
Also, meal plans are the easy way. The best part is you learning what you need in order to achieve your best form. Sure, it is a good option but I suggest you first start by understanding what you are working with. How much of a social person you are-eating out adds a lot of calories most of the time, how emotional is your relationship with food-it can trigger a binge which we do not want, how likely are you to stick to a plan.
All being said, what you could use no matter the goal would be Creatine Monohydrate, 3-5g(unless it gives you gastric distress), Omega 3(not 6, nor 9, but 3, that s what we re lacking especially if we don t eat at least 2 portions/week of fish like salmon or mackerel) at least 1g, ideally more. Vitamin D is alao really good, most of us do not receive the right amount of sunlight and food is not really helpful when it comes to vit D, and I would go for 2000 IU/day.
As for the diet itself, the main points would be for you to prioritise protein intake(You can easily Go for 1.6-2.4 g/kg, if you don’t have health issues, more animal-source protein if you eat meat), but do not forget about fats(don t keep them too low, too little fat will soon have effects on your body-weaker immune system, low sex drive, brain fog) and last but not least, carbs(they are the main energy source so keep them high near your training sessions for a better performance and recovery, and opt for complex sources like rice, potatoes, pasta, quinoa).
Fiber(whole grain, fruits, lentils, beans) is also super important for your digestive track, so keep that in mind when you re planning your meals-go above 30g/day if you can, but slowly ‘cause it cand give you some symptoms at first.
As for sports, resistance training is a great option to increase muscle, but also do some cardio for your heart☺️ Sleep well, 7-9 h/night, and drink enough water-avoid calories from drinks if you can, there are better options with zero sugat if you want to smooth the process).
I hope I gave you some answers, but I’m here for more info!