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Step 1
Write down the purpose of your healthy diet plan whether your goal is to lose weight, maintain weight, gain muscle or improve overall health. The purpose will be your reminder and guide for the diet plan.
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Step 2
Determine how many calories, grams of fat and other nutrients you should consume on a daily basis. Your age, weight, height and activity level play a role in these values. You can find a calorie calculator in the resources section below. Consult with a nutritionist or dietitian if you want a more personalized analysis of your caloric needs.
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Step 3
Make a spreadsheet of the foods you eat on a regular basis. Include columns for the serving size, calories, fat content, fiber and other nutritional values for each item. Determine which items offer the greatest health value which will serve as the bulk of the healthy diet plan. This items are typically foods such as fruits, vegetables, whole grains and lean meats.
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Step 4
Create a separate spreadsheet that breaks down each day of the week by meal and snacks. Fill in each section of the spreadsheet to cover all food consumption for the week. Calculate the calorie and fat totals for each day to ensure it falls within the target range.
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Step 5
Create two or three weeks worth of healthy meal plans and then begin recycling them. Mix up the order of the days to add variety. This makes your diet plan easier because you won't have to start from scratch each time you start a new week.
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Step 6
Monitor your progression toward your diet goals at the end of each week. Adjust the nutritional values or food selections if the diet plan isn't achieving the desired results.
