How to Create a Personalized Diet Plan

When you have a personalized diet plan laid out for you, it can help you learn proper portion sizes and keep your calorie intake in check.

Patients often ask me to provide them with sample diet plans. These can be especially useful if you’re just starting out and don’t really know what you should be eating, or how much. So, this week I’ve decided to share my sample diet plans with you, too.

We’re going to go through this process step-by-step, so today’s post will give you an overview of the steps you’ll take in creating your own personalized diet plan. First, you’ll want to become familiar with portion sizes of the various foods within each food group that will make up your personalized diet plan. That’s today’s lesson. Then, over the next few days I will post sample 3-day diet plans containing 1200 calories, 1500 calories, 1800 calories or 2200 calories per day, so you can choose the plan that best suits your needs.

Each plan consists of three meals and at least one snack. That’s why I include one mid-afternoon snack for everyone, with additional snacks at the higher calorie levels.

Creating Your Diet Meal Plan

Step 1. Learn what foods to eat at each meal and snack To keep things simple, I like to break down each meal or snack into simple units: protein, fruit, vegetables, leafy greens, starch/grain, protein snacks, and ‘taste enhancers.’ Each personalized diet plan has its own basic structure based on these simple units. That way it’s easy to remember what you should eat at each meal. Here are the basic structures for the different calorie levels:

Step 2. Learn your portion sizes Once you know the basic breakdown of your meal plan, the next step is to get familiar with the portion sizes within each of the food groups. This is one of the most important factors in keeping your calories in check. Each of the following items in each group counts as one portion.

Step 3. Create your menus Now that you’re familiar with the portion sizes for the different food groups, it’s time to put the meal plans together. Using the basic structure for the calorie level you choose, you can now “plug in” foods from each of the food groups to create your personalized diet plan.

More details here: