30-08-16 | Food | weight-loss |

DIY: Make your own diet plan in 7 simple steps

Are you struggling to get your food habits right? Then read further to find out how to beat it and easily achieve your goals! Pretty often, I receive the question whether I make my own food schedules? And if I can create a diet plan for you. Yes, I make my own diet plan, but you can do that too! In today’s blog post I want to share my 7 simple steps for making your own.

When it comes to food, most people who are on their health journey are aware of the importance of making healthy food choices, but don’t organize or plan their meals. This way you can waste your hard work in the gym by not knowing what you’re actually taking in and what’s right for you. With the following 7 simple steps you can make your own personal food plan – TODAY:

  1. Set yourself a goal: First you need to have a specific goal you’re going to be working on. Are you trying to lose weight, get tighter, have more muscle, or maintain your current weight? This is your starting point on which you can base your food intake. Define it!
  2. Calculate your calorie intake: According to this personal goal, you can calculate how much calories you should consume daily, based on your current weight, size, age and gender. On the internet you can find tons of websites which can give you the right amount. Click here to find out which tools I prefer to use.
  3. Divide your macros: When you know how much calories to take in, you can divide your total amount of protein, carbs and fats per meal. This also depends on your goal and can be found on the internet, but you can click here to read how I divide it and see an example calculation. Choose your meals wisely and make sure it’s doable for you.
  4. Go for healthy: A very obvious, but still very important step towards your best version of you is to get rid of the junk food and prepackaged food! Rather choose as much fresh/clean products as possible and incorporate veggies in your meal two to three times a day. Focus on veggies, fruits, lean protein, healthy fats and whole grains. Click here to see what’s on my weekly grocery list!
  5. Mix it up: The best food schedule is one that is versatile. You don’t have to eat the same things each day, just find similar healthy options and vary with the right macro and micro nutrients. If you plan in advance, you can prep and vary more easily.
  6. Track all meals: Make sure to fill in everything you’re going to be eating and drinking during the day. If you’re used to four meals a day, make a plan with four meals, if you’re used to six, make six meals, etc. Also if you eat something different than you’ve set in your schedule or have an extra treat, track it so you can adjust your remaining intake to that.
  7. Choose a method: To easily make your own food schedule you can use Excel, Word or specific food tracking apps. This last one is most easy, because you can fill in your food intake in advance and it will calculate the calories and macros so it saves you time which can be very helpful being a healthy girl with a busy lifestyle 😉

Getting your nutrition right is just as important as your fitness game: only a good combo of both will give you the best results and using a diet plan can make it a lot easier. Try it for a while and evaluate what works and what could be adjusted.

I’ve told it before, but I want to highlight again that I’ve lost most of my weight (13kg in total!) because of a proper diet plan! Click here to read more about my transformation + before and after photo’s.

Have fun with making your own personalized food schedule and enjoy all the positive effects of tracking your food!

With love,
Carolina.

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