Making an eating plan can help bring structure to your diet. Planning can ensure that you have a balanced diet consisting of nutrients your body needs for optimal health and functioning. The U.S. Department of Agriculture, or USDA, recommends that your diet consist of at least 3 oz. of whole grains a day, more dark green and orange vegetables and more dry beans and peas, a variety of fruit, low-fat or fat-free milk, lean meats and poultry, and a variety of other protein sources, including fish, beans, peas, nuts and seeds. Fat sources should primarily be from fish, nuts and vegetable oils.
Step 1
Make a list of all of the grains, veggies, fruit, dairy, meat, beans and snacks you enjoy eating. You can work from this list to put your eating plan together. Choose a platform to record your diet. You can use an Excel spreadsheet, a Word document, a notepad or a blank calendar. Section off your platform into breakfast, lunch and dinner. Add a snack section after breakfast and after lunch. Duplicate this template for an additional six days.
Step 2
Insert foods from your list in your breakfast, lunch and dinner slots, keeping in mind USDA recommendations. Include a carbohydrate and protein with a small amount of fat in each meal, including snacks for optimal metabolism. This will ensure that your blood sugar remains fairly constant after meals.
Step 3
Make a similar eating plan for the next three weeks. This monthly eating plan can be repeated every month. Add foods to your list as you identify new foods you like. These foods can be added to your menu. Add your finalized eating plan to a blank menu for convenience.
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