Following a diet can be hard, especially when it restricts you from eating everything that you love. Dieting should not be hard; it needs to make you healthy by helping you make better eating choices in life. That will be tough if you have to survive the whole day on fruits or salad. You need to follow a diet plan that makes you want to eat fruits and salads, that will happen when you eat other healthy but delicious food items as well.
So, creating a diet plan for yourself by researching and talking to dieticians will help you learn portion control and understand how many calories you are eating in a day. To lose weight, you have to eat fewer calories, while to be fit you have to monitor your calorie intake so that you don’t end up eating a lot.
If you are personalizing the diet, it will also motivate you to find out a healthier version of your favorite snacks or food items. It is perfect as you not only find the motivation to eat healthily, but it ensures that you follow the diet without cheating or with a grudge.
Since it is hard, especially if you are changing to a new diet right now, we are sharing some tips that will help make this change a bit easy.
Essential tips for creating a diet plan
1. Don’t skip breakfast and make it rich in protein and fiber
Skipping breakfast is one of the worst things that you can do to your body. After dinner, you eat breakfast after a fast of 8 hours; if you skip it too, the gap will be too much. Also, it keeps you full for long, especially when your morning is busy and hectic. Another point to keep in mind is that whether you are vegan or non-vegetarian, make sure you include protein and fiber in your diet. For instance, oatmeal and egg is a healthy breakfast.
2. Include these foods in all your meals
Every meal must present a stack of nutrients. Don’t eat one type of meal that has only one or two nutrients. Also, if you eat lunch which is heavy on carbs, balance it by eating a protein-rich diet in the evening. While personalizing your diet make sure that it includes these varieties of food. A dietitian created this diet, so following it is great for your health goals.
Meal plan for 1200 calorie
If your target for the whole day is to eat 1200 calories, this is what you should eat.
Breakfast: 1 Protein item + 1 Fruit. Also, add a vegetable if you desire
Lunch: 1 Protein + Vegetable + Leafy Greens and a taste enhancer
Snack: Fruit or vegetable and a protein snack
Dinner: 1 Protein with grain or starch + 2 Vegetables, Leafy Greens, and a taste enhancer
Snack: Fruit or nut or yogurt
Meal plan for 1500 calorie
If your target for the whole day is to eat 1500 calories, this is what you should eat.
Breakfast: 1 Protein + 1 fruit or a vegetable you want.
Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch. A taste enhancer, yogurt, or fruit of your choice.
Snack: Vegetable with a protein snack
Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens + 1 Taste Enhancer
Snack: Fruit or nut or yogurt
Meal plan for 1800 calorie
Breakfast: 1 Protein +1 Fruit and a vegetable
Snack: A protein snack
Lunch: 2 Protein + 2 Vegetables + Leafy Greens + 1 Starch/Grain with taste enhancer and a fruit
Snack: 1 Protein Snack + 1 Fruit or Vegetable
Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens with something for the taste.
Snack: A fruit or yogurt or nut
Meal plan for the 2200 calorie
Breakfast: 2 Protein +1 Fruit or vegetable with grains
Snack: A protein snack
Lunch: 2 Protein + 2 Vegetables + Leafy Greens + 1 Starch/Grain, a fruit with something for the taste.
Snack: A protein snack with vegetable or fruit
Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetables + Leafy Greens with something for the taste in twice the quantity.
Snack: A fruit
Taste enhancer means oil like olive oil, light cream, parmesan, and honey, and so on. For syrups take no more than 1 tbsp and for the rest of taste enhancers, you can include 2 tbsp in your diet plan.
You can calculate the calories of everything you eat. Also, according to your hunger time, you can divide your calorie intake.
3. Include healthy liquids
It is good to include liquid in your diet according to the weather. Lemon water is good for digestion and especially if you live in hot areas. Drinking buttermilk or yogurt in your diet for some probiotic. Also, yogurt can help with great dessert options. You can spread it on a thin tray and add dark chocolates and fruit on it and freeze. Cut it into bits and eat them whenever your sweet tooth strikes.
4. Understand portion sizes
For a healthy lifestyle, you need to eat food which is low in fat and bad carbs. Some carbs are essential to provide fuel to your body. But focus more on eating a protein and fiber-rich diet.
- Nonfat yogurt plain or vanilla
- Eggs (Not more than four egg whites a day)
- Tofu (125 g a day)
Fruits: Eating fresh or frozen fruits is best. Their juices or eating them in dried form means eating more calories.
- Don’t take more than 125 ml of fruit juice a day. It is best if you squeeze it fresh at home.
- A piece of banana or orange or apple
- If you are eating cut berries, limit its intake to 1 cup.
Vegetables: have the least calories, especially the leafy-green ones. You can take them in large quantities. But do limit the intake of vegetables, which are high in starch like peas or regular potatoes.
Grain: Stick to whole grains as they are nutritious. Refined grains provide no to fewer nutritional values.
- Half a cup of a cooked grain of any type
- 1 brown bread slice or best if you can get multigrain bread
- 1 cup oats
- Protein snacks include bars, soy nuts, low-fat, or soy milk. Yogurt or low-carbs cheese like mozzarella.
I hope these tips help you create a diet plan which is perfect for your body. Use a calendar maker to create an everyday menu for yourself and your family.