Change Your Diet Without A Meal Plan

Change Your Diet Without A Meal Plan!

Change diet: Personally, I rarely give my clients a meal plan or a weekly menu.

Because most of them have already followed many nutritional plans, but never managed to change their diet for very long …


And what do I make them do instead?

This is what you will discover here and which can help you change any diet FOR GOOD.

Why are food menus not working?

One hundred percent of my clients have already tried to make a meal plan for a week. Many have even consulted a nutritionist, dietician or naturopath to have a good eating plan.

None of them, however, managed to follow him for more than a few weeks …

Yet, what could be simpler than having a clear and precise plan of what to eat every day. No?

For example, this meal plan for weight loss:


  • 1 egg + 2-3 egg whites
  • 30g oats (porridge)
  • ⅔ cup of berries
  • ½ cup of spinach and tomatoes
  • 1 C. chia seeds
  • 1 glass of water

Snack # 1:

  • 12-15 natural almonds

Having dinner:

  • 120g white chicken
  • 2 cups of salads
  • ⅓ avocado or 1 tsp. 1 tbsp of hemp seed
  • 1 C. olive oil in the vinaigrette

Snack # 2 (before or after training):

  • 1 apple


  • 120g white fish
  • 1-2 cups of cooked vegetables
  • 2/3 cup basmati rice
  • 1 C. avocado oil for cooking

So what’s the problem??

1. A weekly menu is just too hard to follow!

 Diet Without A Meal Plan
Diet Without A Meal Plan

No matter how much motivation you may have when it comes to receiving your personalised eating plan, it will be difficult to follow.

UNLESS you use it as a template and follow the 5 steps suggested below.

Hey, believe me, it’s not because she lacks discipline or willpower!

So why?

Well, imagine you have to move an enormous bookcase full of books.

What do you think would be the easiest and safest way to get there?

  1. By moving it without removing anything from the shelves.
  2. By carrying all the books first, one at a time.
enormous bookcase full of books
enormous bookcase full of books

Changing your diet by following a specific menu from the start is a bit like moving a bookcase with all the books.

It is too BIG EFFORT to provide, and you may not be able to do it …

Following a food menu may seem like the easiest and quickest solution at first. But it quickly becomes exhausting and discouraging to have overnight, to:

  • Change the way you do your grocery shopping.
  • Measure and calculate everything all the time, even in a restaurant …
  • Change the way you prepare your meals.
  • Find new recipes that stick to your plan … 😪

Because eating boiled chicken and dry broccoli does the job, but the whole family won’t enjoy it.

Besides, what woman wants to eat like this, anyway ?!

So at the first opportunity, old habits quickly come back. And we tell ourselves that eating well is boring and that it is not for us.

2. A nutritional plan is not a long-term solution…

A long way
A long way

Eating plans aren’t completely unnecessary, either. But this is not the first step or a long-term solution.

A stricter and calculated nutritional plan can help speed up weight loss, control blood sugar levels, and lower the fat level of a competitive athlete.

Usually, when my clients have developed a HEALTHY AND CONSTANT diet, this is where I take out the menus. But, they follow it for 5 days or 1 week.

Why for less than a week?

  1. To prevent their body from getting used to a lower diet.
  2. So as not to cause eating disorders and health problems because of low-calorie diets.
  3. Because they finally realise that eating like this doesn’t make them particularly happy!

Too many women fall into the trap of eating less to lose weight.

However, this is often the primary reason they don’t lose or gain weight, lack energy. And motivation, often get sick or lethargic… and stop believing that they can make lasting changes.

3. You are not learning to eat healthily.

book and pencils

The biggest problem with eating plans that we make ourselves is that they don’t teach you to eat well. They say what to eat.

As the expression says:

“They don’t show you how to catch fish, they give it to you all cooked in your mouth.”

When wanting to add variety to their menu, many women stress that they are not doing it the right way.

While some athletes benefit from calculating all of their nutrients and calories, 99% of women don’t need it!

It becomes impractical during meals in restaurants, with friends, when travelling, with family… 😪

Focusing on the quality of the food you eat rather than the amount of calories and nutrients makes much more sense.

Improving your diet one small step at a time will also help you make lasting changes, EASIER!

So here are the 5 steps you need to take to get there.

5 steps to change your diet sustainably

snow man climbing the stairs to new habits and leaving old habits downstairs,steps to change your diet

Here are the steps I always use with my clients and some examples of food processing to illustrate it.

Steps # 1: Use a food journal to change your diet

This first step will make you aware of everything you eat and what you have to improve.

Use a paper journal or an app like MyFitnessPal or Bitesnap that works with photos . Taking a photo is faster and more representative.

Step # 2: GRADUALLY replace one item, one meal or one snack at a time, with a healthier alternative. And add more vegetables.

Start with the item, meal, or snack that will be easiest for you to change.

Make gradual improvements by setting yourself small, realistic goals that are just challenging enough to keep you motivated.

Complete this step for all items, meals, and snacks on your menu.

examples of incrementa,diet steps

Step # 3: Modify your environment to make the change in your diet easier.

This step is super important to make good habits easier and bad ones harder.

For example:

  • Clean the cupboards to make snack foods (chocolates, candies, chips, etc.) less accessible by putting them in the top of the cupboards or even in a suitcase in the basement. Without depriving yourself, they will no longer be as available. Eventually, eliminate all temptation at home.
  • Do your grocery shopping mainly in the rows on the outside, that is to say, those of fruits and vegetables, dairy products and eggs, meats. Avoid rows of processed products.
  • Change your evening routine to avoid the urge to snack. For example: if the habit is to watch television while eating potato chips, do a little stretching session, take a bath, read a book or chat with a loved one.
  • Always keep a bag of nuts and a piece of fruit with you to avoid being caught off guard when you’re hungry.
  • Prepare breakfast the night before if you’re used to being in a rush in the morning and ending up at Tim Hortons to eat.

Step # 4: Cut down on unnecessary snack foods and snacks.

Snacks are a great way to keep you going between meals. But when they’re not needed, they can add unnecessary calorie intake. To be careful.

Ask yourself the question: “Am I really hungry, am I lacking in energy or do I just want to eat because I am bored. 🤔 ”

Step # 5: Balance and vary the food sources on your plate.

Once a healthy diet is well established, the nutritional proportions are also to be considered. The following image simply illustrates how to balance your meals.

Healthy Eating Plate

Make sure you have plenty of vegetables and some fruit throughout the day. Protein and good fats at every meal as well as carbohydrates from vegetables, legumes or whole grains.

Then, all you need to do is vary your food sources!

Keep in mind that perfection has no place either. A good rule of thumb to follow is:

Eat well 90% of the time and indulge yourself guilt-free 10% of the time. This works out to about 2 meals or 3-4 small treats per week.

As with my clients, you will learn that the easier the change in your diet is to integrate, the easier it will be to maintain and the more results you will have.

Remember that quick fixes are not sustainable.

This process is therefore not a race. Nothing needs to be perfect to be successful.

If you feel deprived, it’s because you’re going too fast or cutting a little too much.

Depriving yourself risks making you dissatisfied, obsessed with the food in deprivation, making you quickly swallow a larger quantity and make you feel guilty …

The damage will definitely be less if you allow yourself at the desired time.

Over time, you will see, your cravings will become less important and frequent. But give yourself time!

How are you doing following a detailed plan? Share your comments with me below.

And if you found this article useful, please share it with your friends! 🙂