How To Make Your Own Diet And Exercise Plan

Step 1: Get Clear On Your “Why”

The first step in building an effective diet and exercise plan is getting crystal clear on your why. This is your personal reason for making a change.

Are you hoping to boost your energy, improve your mood, lower your blood pressure, or reduce the risk of chronic diseases like diabetes or heart disease? Maybe it’s feeling stronger, fitting into clothes more comfortably, or being able to keep up with your kids or grandkids.

All of these are valid reasons. Having a strong why gives your plan real meaning. It’s what keeps you focused on the tough days when motivation dips. Write it down. Look at it often. This isn't just about weight loss. It's about improving how you feel in your daily life.

Step 2: Set SMART Goals

Vague goals like “I want to get healthier” don’t get anyone very far. That’s why we always recommend using SMART goals: Specific, Measurable, Attainable, Relevant, and Time-bound. This structure makes your goals clear and doable.

For example, instead of saying “I want to lose weight,” a SMART goal would be “I want to lose 10 pounds over the next eight weeks by walking for 30 minutes five days a week and eating vegetables with two meals a day.” This goal has clear action steps, a timeline, and realistic expectations.

SMART goals aren’t just about weight, either. You might set a goal like “complete three strength workouts per week for the next month” or “cook at home five nights a week.” These small, manageable steps add up to big results over time.

Step 3: Understand Your Calorie Needs (Without Obsessing)

One of the most helpful things you can do is understand how much energy your body uses each day. This is often called your Total Daily Energy Expenditure (TDEE). It includes everything: your basic body functions like breathing and digestion, plus your daily movement and exercise.

Knowing this number helps you figure out how much to eat to either maintain, lose, or gain weight. If weight loss is the goal, aiming for a calorie deficit of about 500 calories per day is a steady and realistic target. This generally leads to losing around one pound per week.

But it’s important not to get stuck on the numbers alone. The quality of your food matters just as much. Focusing on whole, nutrient-dense foods, like vegetables, fruits, lean proteins, whole grains, and healthy fats, keeps you satisfied and nourished.

If tracking calories feels overwhelming, you can also start by paying attention to portion sizes and how full you feel after meals. Both approaches can be effective depending on what works best for you.

Step 4: Build Your Nutrition Foundation

Forget extreme diets. Forget cutting out entire food groups or following complicated rules. From our experience, the most effective diet is one that feels satisfying, balanced, and realistic for your life, not something you dread or feel deprived by.

A solid nutrition foundation starts with making your plate mostly plant-forward. That means loading up on vegetables, fruits, beans, and legumes as the core of your meals. These foods are packed with fiber, vitamins, minerals, and antioxidants. Plus, they help keep you full and support digestive health.

Pair that with plenty of lean proteins. Think chicken breast, turkey, fish, tofu, tempeh, eggs, or low-fat dairy. Protein helps control hunger and maintain muscle while losing weight.

Next, include healthy fats. Yes, fats are important! Avocados, nuts, seeds, olives, and olive oil not only make food taste better but also support heart health and help with feeling full longer.

Finally, limit added sugars and heavily processed foods. You don’t have to be perfect, but cutting back on packaged snacks, sugary drinks, and fast food can make a huge difference in your energy, cravings, and weight loss progress.

This nutrition approach works for all lifestyles, whether you’re someone looking for general weight loss or someone following an athlete meal plan that requires a bit more fuel and precision.

Timing your meals is another piece of the puzzle. Some people feel great exercising on an empty stomach. Others need a light snack beforehand to feel their best.

If you do eat before a workout, a combination of carbs and protein works well, like a banana with peanut butter or some Greek yogurt with berries. Post-workout, focus on protein to support muscle recovery, plus a source of carbs if the workout was intense or longer than an hour.

If you’re not sure how to pull all this together, we’ve got you covered. You can connect with a Registered Weight Loss Dietitian at Berry Street for a fully customized 7-day meal plan designed around your preferences, lifestyle, and goals.

Step 5: Plan Your Exercise (The Fun Way)

This is where a lot of people freeze up. Overthinking which workout is “best” often leads to doing… nothing. Here’s the honest truth: the best exercise is the one you actually enjoy and will stick with.

A well-rounded exercise plan includes three important types of movement. First is cardio. This gets your heart rate up, burns calories, and supports cardiovascular health. Walking, cycling, swimming, dancing, and jogging all count. Choose what feels good to your body.

Second is strength training. This is essential when losing weight. It helps preserve lean muscle, boosts metabolism, and shapes your body. You can use free weights, resistance bands, gym machines, or even just your own bodyweight with exercises like squats, push-ups, and planks. Two sessions a week is a great place to start.

Third is flexibility and mobility. Stretching, yoga, or foam rolling keeps your joints healthy, prevents injury, and helps with recovery. Even five or ten minutes at the end of a workout makes a difference.

Aiming for 150 minutes of moderate cardio a week, plus two strength workouts, is a solid foundation for most people. But remember, something is always better than nothing. Walk for 10 minutes if that’s what fits. Consistency matters more than perfection.

This type of balanced workout plan is ideal whether you’re a beginner or someone following a CrossFit diet plan and looking to complement high-intensity workouts with the right nutrition and recovery strategies.

Step 6: Create A Schedule You Can Stick To

Planning is everything. If it’s not on the calendar, life will almost always get in the way. We’ve seen this over and over again with clients.

Pick the days and times for your workouts just like you would for meetings or appointments. Whether you prefer a digital calendar, a paper planner, or even sticky notes on the fridge, it works as long as you see it daily.

The same goes for meal prep. Choose a day to grocery shop and a block of time to prepare a few easy meals or snacks for the week. This takes the guesswork out of busy weekdays. It also helps avoid those last-minute takeout orders when you’re tired and hungry.

Make it feel automatic. Like brushing your teeth. You don’t think about whether or not to brush, you just do it. Your health habits can feel the same with the right structure in place.

Step 7: Check In And Adjust

Here’s something we always tell clients: your first plan doesn’t have to be perfect. It’s normal (and expected) to make adjustments as you go. This isn’t failure. It’s a sign you’re learning what actually works for you.

Check in with yourself every couple of weeks. Are your workouts realistic with your schedule? Do you enjoy them, or are you dreading them? Is your meal plan still feeling satisfying, or are you getting bored? Are you feeling energized most days, or starting to feel restricted or burned out?

If something feels off, tweak it. That could mean swapping one workout for something you like better. It might mean adding an extra snack if you feel hungry between meals. It could be as simple as choosing quicker recipes or scheduling workouts earlier in the day.

This process is about progress, not perfection. Small, thoughtful adjustments are how lasting habits are built. And if you ever feel stuck, know that this is exactly what we help clients with every day. You don’t have to figure it out alone.

Conclusion

Building a diet and exercise plan that actually works starts with understanding your personal why and creating a balanced nutrition foundation that feels good and sustainable. Pair that with an exercise routine you enjoy, a schedule that fits your lifestyle, and regular check-ins to adjust as needed, and you’ve got a solid formula for long-term success.

Remember, this isn’t about being perfect. It’s about creating habits that support your health, energy, and confidence. If you’re ready for extra support, connect with a Registered Dietitian at Berry Street to get personalized guidance and a custom meal plan tailored to your goals.

Diet And Exercise Plan (FAQs)

How quickly should I expect to see results from my diet and exercise plan?

Most people can expect to see noticeable changes within 4 to 6 weeks if they are consistent. This might include improved energy, better sleep, mood changes, and some weight or inch loss. Sustainable results take time, so focus on progress rather than speed.

Do I need supplements to support my weight loss or fitness goals?

Supplements aren’t required for most people when following a balanced meal plan. Whole foods provide the nutrients your body needs.

However, depending on your diet and lifestyle, things like vitamin D, omega-3s, or protein powder might be helpful. A Registered Dietitian can help you determine what’s right for you.

What should I do if I hit a weight loss plateau?

Plateaus are normal and happen to everyone. Strategies to break through include adjusting your calorie intake slightly, increasing exercise intensity or variety, focusing on strength training, improving sleep, and managing stress. Sometimes, simply being patient is key as your body adapts.