Planning What You Eat

The following resources have been designed and picked specifically to help you plan the foods you should eat, the portions you should eat them in, and the tools to keep track of your success. 

Print each of the following handouts and stick them on your fridge or on a kitchen cupboard. 

Download Full Printable Resource Pack


Food Groups, Portion Control & Diaries

 Did you know that 80% of people who log the food they eat, achieve significantly better fat loss.

Traffic Light Food Group Planner

Use this planner in conjunction with the Precision Nutrition portion guide and the weekly food log to create a visual guide of how well your diet is going. 

Using the traffic light planner, aim to build each of your meals and snacks around sources of lean proteins, green vegetables and other green food types. This should account for 70-85% of your daily food consumption. 

Limit your daily consumption of orange foods to 15-25% and red to 5-10% or less if possible. 

Download Traffic Light Guide | Download Traffic Light Foods List 

Precision Nutrition Portion Control

In addition to using  the traffic light guide to identify the types of food you should eat, this superb tool from Precision Nutrition gives you a great insight into the quantities of each food. 

Download Portion Guide | Download The Perfect Plate

 

Weekly Food Diary

Once you've got the hang of planning the types of food you should eat and the size of your portions, it's really important that you keep a log of your food. In fact many studies have shown the importance of keeping accountable and being able to reflect on how you diet his progressing. 

At the end of each day or week, review your food diary and highlight each of the ingredients from each meal in Green, Orange & Red and you'll quickly get an idea of where your diet is going well or needs improving. 

Download Food Diary

Shopping Lists, Superfoods & Meal Planner

To compliment the above resources, here's a handy shopping list for you to plan your week ahead, aim to always stock these foods in your house. 

The key to maintaining healthy habits is consistency, planning and commitment. Follow the above process for 30 days and see see what a difference it's made. 

Download Shopping List & Superfoods


Sample Meal Plans 

If you're struggling with ideas of what to eat you may want to take a look at the recipe section. If you'd just like to get an idea of what a meal plan should look like, there's a couple of examples below. 

  1. Simple 7 Day Weight Loss Meal Plan (Est. Calories 1,400-1,600)
  2. 14 Day Weight Loss Plan  (Est. Calories 1,400-1,600)
  3. 14 Day Healthy Maintenance Plan  (Est. Calories 1,800-2,200)

*Meal Plans should be used as a guide to quantities and types of food. Quantities may need to be altered to achieve your desired calorie intake or dietary requirements.