How to Use a Meal Plan

People follow a meal plan for a variety of reasons. Health issues such as diabetes, heart disease and high cholesterol often dictate adherence to a specific diet. Others follow a meal plan to lose or gain weight, build muscle or nourish their bodies during pregnancy. No matter what your motivation, the structure and guidance provided by a meal plan allows you to enjoy a balanced diet while choosing from a variety of options that fit your nutritional needs.

Things You'll Need

• Copy of meal plan
• Food count book
• Measuring cups
• Food scales
• Nutrition guide for restaurant food

Show More

Instructions

• 1

  Study your meal plan and familiarize yourself with its dietary allowances and limitations. Note what foods are allowed and which are to be avoided. Many meal plans allow you to eat a wide range of foods in moderation.

• 2

  Write down your daily menus for the next seven days, choosing appropriate foods from your plan. Look for foods you enjoy eating that are allowed on your plan, and build meals around them.

• 3

  Plan your shopping list around your meal plan. Create a grocery list based on the menu plan, and purchase only what you'll eat that week. Avoid having foods that are taboo in the house to tempt you.

• 4

  Obtain a food count book that lists the nutritional value of a variety of foods. These guides typically list calorie counts, carbohydrates and fat grams. Learning the nutritional values of foods you eat often will help you make wise choices that fit into your plan.

• 5

  Measure your servings. Use measuring cups and an accurate food scale to help you consume the proper portion sizes. You may be able to eyeball it eventually, but to be on the safe side, it's best to be exact. It's easy to eat too much or too little without measuring.

• 6

  Change your menu around to avoid culinary boredom. You'll be less likely to stray from your plan when you have a revolving variety of dishes to look forward to.