How to Create a Personalized Diet Plan Without Nutritional Knowledge

How to Create a Diet Plan Without Any Knowledge About Nutrition.
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Fitness gurus and scientists all over the internet say that it is 80 percent about diet and 20 percent of the exercises we do to get the body we desire. And this points out that, it is quite essential to track the foods we eat daily to see expected results. And for that, we need to create a personalized diet plan depending on the daily lifestyle.

An average diet plan can cost around $30 to $100 depending on the part of the world you live in. And as it is quite expensive, many people do not want to spend that much money; so they fail at their fitness journey. For this reason in this blog, I will teach you how to create your own diet plan for free without any knowledge about nutrition. 

Benefits of a healthy personalized diet plan

Before we dive into how you create a healthy diet for yourself here are some benefits you need to know of a healthy diet plan.

  • Helps achieve and maintain a healthy weight.
  • Keeps skin, teeth, and eyes healthy.
  • Help you in finding balance and control in eating.
  • Help you in gaining muscle or losing fat.
  • Supports healthy growth.

Step 1-Know on which basis do we create the personalized diet plan

Before creating a personalized diet, it is necessary to know the basis on which we will create the diet plan. 

So the diet plan will be based on 4-primary macronutrients — Protein, Carbohydrates, Fat, and Fiber. And for the micronutrient goal, we will take help from supplements. The macronutrient supplements I will suggest consuming are Omega 3-fish oil and Multi-Vitamins.

And if you have really less information or knowledge about supplements check out this blog where I told you which supplements you strictly avoid.


Step 2-Questions to ask before creating the diet plan

Always remember the best diet plan in the world is the one that suits your lifestyle, something which you can follow daily.

1. How many meals do you want to take

Depending on whether you have 2,3 or 5 meals a day, you have to distribute the calorie of the meals. 

2. What type of diet you will follow

For vegetarians and non-vegetarians, the diet will obviously be different. So you need to know which one you prefer. 

3. Budget

No matter whether you create a diet from a certified dietician or by yourself, you need to know the budget. Depending on the foods you consume your budget will vary.

4. If you are allergic to any food

Many people are allergic to different foods. So if you are allergic to any food you have to replace that with the best food substitute.

5. Goal

You should know whether you are planning to lose or gain weight before creating a diet plan. Knowing this will give you the right idea to choose the calories.

Diet Plan
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Step 3-Finding Maintenance calories

Maintenance calories are precisely the number of calories your body needs to support energy expenditure. In simple words, it is the number of calories in which you neither lose nor gain any weight. Every person on earth has different maintenance calories which means you can not assume your maintenance calories based on another person of the same weight.

There are two ways mostly to calculate the maintenance calories — (i) By doing calculations on your own using mathematical formulas, (ii) Taking help from any calculator on the internet. I will suggest the second and easy option. Although it is not absolutely accurate you can do a bit of experiment to see which one works.

Step 4-Creating the personalized diet plan

The last step is creating the diet. Here you have to use any food tracking apps like MyfitnessPal, and HealthifyMe and put all the foods you consume to see if it fits the calorie budget. If not then do some addition and subtraction of calories here and there to be in the budget.

My suggestion will be instead of creating a fixed meal plan, aim for 2 main elements. One is protein and the other is total calories. Try to be in either maintenance or surplus or in deficit depending on the goal and hit the daily protein target (i.e if you do resistance training then eating 1.9–2.2g/kg of body weight of the protein is recommended, for others 1g/kg body weight is enough). 

Let’s simplify the whole thing — Download any food tracking app, buy a kitchen weighing scale (Link below), and track every food. In the beginning, it will be tough but slowly you will get habituated. And if you are planning for a night out or eat outside simply do a bit more cardio that day.

This way, you get to eat different food daily instead of sticking to the same diet and getting bored.

But if you still plan to have the same food habits daily, use the same methods — take help from the food tracking app and create a diet plan according to your lifestyle.

To know more about the author check the About Author page.

Products I personally use and will always recommend to others.


Protein Powder


Kitchen Weighing Scale

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