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How to create your own diet plan?

Reading time:
approx. 2 Minutes


If you want to create a nutrition plan on your own, there are some important steps you should follow:


Set clear goals

Before you start creating your nutrition plan, you should set clear goals, such as losing weight, building muscle, or improving your health.


Consider personal needs

Consider your individual needs, e.g. activity level, weight, height and age.


Determine your daily calorie needs

To reach your goals, you need to know how many calories you should be eating each day. You can determine your calorie needs using online calculators or by consulting a doctor or nutritionist.


Here you can find different calculators:

Calculate BMI

Calculate Ideal Weight

Calculate Daily Calorie Intake

Calculate Burned Calories


Make a list of foods you like to eat

Make a list of foods you like to eat that fit into your diet plan. Also consider the nutrient density of the foods and pay attention to the individual nutrients.


Create a nutrition plan

Divide your daily calories among breakfast, lunch, dinner and snacks. Don't forget to drink enough fluids. Also plan how many servings of each macronutrient group (protein, carbohydrate, fat) you want to eat each day.


Create shopping lists and prepare meals

Create shopping lists based on your nutrition plan and prepare your meals in advance to resist the temptations of fast food and unhealthy snacks.


Be flexible

A meal plan doesn't have to be perfect. Allow yourself occasional exceptions and be willing to make adjustments as needed.


Have a nutrition plan created for you

If you have trouble creating or sticking to a meal plan yourself, you can also download the app FoodPal. It will create a customized meal plan for you for free and help you stick to it.


Download FoodPal for free:


App Store


Google Play

More information

Always consult your healthcare provider to ensure that the information displayed on this page applies to your personal circumstances.

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Get your individual nutrition plan as an app on your smartphone now!
Die auf der Webseite dargestellte FoodPal-Version ist erst demnächst im Apple App Store und Google Play Store erhältlich.