Create a Personal Diet Menu

09/08/2011 at 5:49 PM 1 comment

One of the most difficult parts of watching your diet is trying to plan on and eat the appropriate foods each day. Too few choices that you like (or too many) makes it a real chore to stay on track. One way of getting a handle on your diet is to create your own personal diet menu.

Diets must take calories into account, so let’s start there. Either have a fitness or nutrition professional calculate your daily caloric needs or you can go to a website like and use their calorie calculator. Take the resulting caloric amount and divide it into your daily meals (for best results you should plan on eating every 2-3 hours). So let’s say we have 3 main meals and 3 snacks per day. If my caloric needs for weight loss equal 2300 calories per day. I may allot myself  520 calories/main meal and 246 calories per snack.

So let’s start mapping out our menu. We have the possible categories of Breakfast, Mid-morning Snack, Lunch, Mid-afternoon Snack, Dinner, After-dinner Snack (or you could simply group all snacks together). On a separate list, start writing in all of the foods that you like. Make this an ongoing list so you can update the menu. How do these foods fit into your caloric allotment. For lunch, maybe I like a Subway 6″ Veggie Delight sandwich (230 calories), a cup of skim milk (91 calories), a medium banana (105 calories), and 15 almonds (90 calories) = 516 calories. There’s one lunch combo. Can you come up with 5-6 variations? The more you come up with, the less likely you are to get tired of the food choices. Can you do this for each meal and snack?

Have some fun with this. You can actually create a menu like the one shown to give it a more light-hearted feel. I hope you will give this a try and let me know how it works for you.

Best wishes, Mark

Note: You can also use the menu to create your shopping list for the week.


Entry filed under: Nutrition/Diet. Tags: , , , , , .

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