Set your goal
Assess your current eating habits
Calculate your calorie needs
Determine your macronutrient targets
Choose nutrient-dense foods
Plan meals and snacks
Set portion sizes
Schedule meal times
Include protein at each meal
Include vegetables and fruits daily
Choose healthy fats
Select whole grains and high-fiber foods
Limit added sugar
Limit highly processed foods
Limit excess salt
Plan hydration
Account for dietary restrictions
Prepare a grocery list
Prep meals in advance
Track your food intake
Monitor your progress
Adjust the plan as needed
Consult a registered dietitian if necessary