Get a free diet plan that you can adapt for your personal preferences.

Our free diet plans contain guidelines you can follow even while eating out

They won't require that you shun fat or carbs!

You can choose your rate of weight loss (in pounds per week) AND the foods you which to eat to allow for that weight loss by following these time-tested, personal-trainer-tested nutrition guidelines. 

free diet planOur template will help you create your own free diet plan.

Nutrition guidelines

Here are some general nutrition guidelines for those who perform regular workouts. You can design your own diet plan from them - simply check out my free diet plan food choice page for some menu ideas. If you follow these guidelines and exercise consistently, you should find yourself losing bodyfat and toning up within no time.

General nutrition guidelines from which to build your free diet plan


• If you’re willing to track calories, use a maintenance figure you know is accurate as a starting point, or multiply your bodyweight by 15 to get an approximation of your maintenance calorie level. Tracking calories is the most accurate way to control your weight.

Note: Home Bodies can create a personalized nutrition plan for you that gets great results and NO CALORIE COUNTING REQUIRED. Plans start at $99. For more info, contact us.

• If your primary goal is fat loss, deduct 500 calories from maintenance. If your primary goal is muscle gain, add 250 calories to maintenance. The number you get is your calorie level to shoot for per day.

• Consume at least 1 gram of protein per pound of bodyweight daily.

• Consume 20-30% of your daily calories from fat, and include the equivalent of 3-6 grams of fish oil supplements from essential fatty acids in your diet every day.

• The rest of your daily calories can come from carbs. Adjust carbs and fat according to preference and for your own personal optimal appetite control.

• Eat at 3-6 times a day.

• Consider Intermittent Fasting, where you spend 10-12 hours per day in a row not eating for women (meaning if you eat breakfast at 9am your last food would be consumed no later than either 7pm or 9pm) and 8-10 hours per day for men (meaning if you eat breakfast at 10am your last food would be consumed no later than 6pm-8pm). IF is not a good solution for everyone - consult with your practitioner. But if it's a good match for you, it can make it easier to control calories and maximize hormones for weight loss.

• Include some of each of the 3 macronutrients (protein, carbs and fat) in at as many meals/snacks as possible.

• Drink plenty of water and tea, and particularly green tea.

• Protein shakes made with water or low-fat milk, protein bars, and homemade fresh fruit/vegetable juice might be helpful to supplement your diet with nutrition. Plant based options are fine.

• Avoid added sugar and other refined carbs such as white flour most of the time.

• Use alcohol in moderation or not at all – it can stall a weight loss diet.

• If you struggle to control your calorie intake, avoid caloric beverages in general, since they won’t leave you feeling full.

• Supplement where necessary. To learn which nutritional supplements might be helpful to you, check out my book "Change Your Weighs."

These guidelines for your personalized free diet plan assume that you're performing cardio and weight training for about 30 minutes each, three times per week.
Adjust your diet accordingly if you exercise more or less than that. Try adding or subtracting 100-200 calories per day, and test that level for about a week before you make a decision.

If your goal is to gain or lose weight and you haven't been even if you follow the recommendations, try adding or subtracting 200-300 calories a day and see if it helps.

no cost diet plan


• If you will not count calories, I recommend you use my meal template system. Click here to learn about meal templates and download your own meal template worksheet. 

• Monitor your weight or the way your clothing fits on a weekly basis and add or take away calories from your current diet according to what has been happening with your body. If you don’t want to change your total volume of food, try trading high-calorie items for low-calorie ones or vice-versa.

If you're primarily interested in diets that improve your health whether your goal is to gain weight, lose weight, or stay the same weight, check out this page: Diets that improve your health. You can learn about many types of healthy diets here. 

Visit our page that shows you to construct your own free diet plan using regular food from your supermarket.