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Step-by-Step Menu Planning 🍎

There are so many cookie cutter diets and menu plans out there.  Most are extreme.  Some are for building muscle, detoxing, weight loss, heart disease, and many of them are not even healthy.  

So, what is right for YOU?

The more important question is… How do you create a menu plan that is personalized for YOU (your needs and goals and preferences)? 

As a Registered Dietitian, I create personalized menu plans every day.  I think I could do it in my sleep 💤 Let’s pretend you are my client.  This is my step-by-step approach to creating you a personalized menu plan: 📑

  1. We figure out a realistic meal schedule to optimize your metabolism.  From waking to bedtime, it is essential to plot out meal and snack times evenly.  You know this is important because whenever you skip a meal, later on you feel hangry, anxious and then tired.
  2. We balance every meal and snack properly for a steady blood sugar and to eliminate cravings.  Instead of balancing macros for the whole day, I evaluate each and every meal and combine the right ratio of carbs and protein.  This equals sustained energy and control.
  3. Portions will be right for your current needs to drop weight permanently. I start you out with estimated portions (for your height, weight, age and activity). As you become in tune with your body, you learn how to adjust portions as your body and activity levels change. We do this through logging and intuitive eating.
  4. You learn what foods cause inflammation and slow down your metabolism.  Depending on your symptoms, we may need to eliminate inflammatory foods from the start.  Once your metabolism and immune system kick into gear, we add foods back strategically to determine food intolerances.
  5. Most importantly, your menu will be based on your preferences, so you’ll actually like to follow it.  No one wants to follow a strict egg white, chicken, and broccoli diet forever.  Let’s enjoy our meals and feel inspired in the kitchen.

Do you see how having personalized menu plans that fit your needs (and you enjoy) will keep you on track (physically and mentally) forever?

What you should do next …

Register for my Nutrition Class: 3 Realistic Solutions to Rev Your Metabolism so you can Drop Weight Naturally Without Deprivation. And after class, you will receive a gift (My Favorite Balanced Breakfast Recipe Book). I recommend you register early; spaces are limited! 

Sign-up for my 3-Day Eating Reset: Tame your sugar cravings without feeling deprived. You will receive my step-by-step guide to stabilize your blood sugar with a done-for-you menu plan, simple recipes, and shopping list.

Schedule a FREE Metabolism Mastery Call: This is a no pressure phone conversation with our health coaches.  Let’s dive into your specific challenges and goals to figure out what next steps are best for you.


About the Author

Hello, I’m Betsy Markle.  I’m a Registered Dietitian and Holistic Nutritionist with over 20 years of experience. Living a busy life with 3 kids and a passionate career, I understand the importance of realistic nutrition, exercise, and balanced living.

Women tend to put the needs of everyone else before their own. My passion is to empower women to create a healthy lifestyle that they love and can stick with forever.

Here at Sunshine Wellness, we are proud to help women lose weight effortlessly, overcome cravings, and revive energy so they can heal their metabolism, ditch the diet mentality, and love their bodies.

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