Personalized Diet Meal Plans: Your Path to Better Health and Wellness

diet meal plans

Diet Meal Plans: Personalized So You Achieve Your Goals

Alane Wincek, ND, CNC
holistic nutritionist, naturopath, metabolic specialist, author

678-372-2913 / [email protected]

December 2, 2023

What Diet Plan is Best to Lose Weight?

When searching for the best diet plan to lose weight, there are a myriad of diet plans to chose from. Some popular diet plans are Ketogenic, Intermittent fasting, and Low Carb.

I am an experienced nutritionist. I can confidently say that the most best diet for weight loss is a personalized meal plan. Let me explain.

If you are following one of these top diet meal plans and you are still struggling, it is not your fault. These popular plans do not take your unique metabolic, genetic, lifestyle and heath needs into account.

diet meal plansMetabolic mastery ensures not only optimal nutrient intake but also addresses any health condition or metabolic block. Metabolic mastery tailors diet meal plans for your health, wellness, and fitness goals, making them sustainable and enjoyable.

Your customized diet plan may include parts of different popular plans. For examples, I do best on a vegan diet with plenty of greens and some carbs. You may thrive on a diet of high meat protein and low carbohydrates. The only way to know is to test your metabolism and find out what the best eating plan if for you.

One saying I use often is, "testing is better than guessing" . Testing your metabolism is the first way to know which meal and snack options are best to help you lose weight and keep it off. Testing also enables you to know which foods to add to your shopping list and which to leave off.


What are Some Good Diet Meals to Lose Weight?

Many people email me asking what diet meals they should eat to lose weight. Here are some general answers, but remember, it's important to customize your meals for long term weight loss and improved health.

Some of my favorite "generic" diet meals to lose weight are:

  • Bison burger, no bun, and a side of butternut squash and green beans
  • Ground turkey breast meatballs over Quinoa pasta with chopped broccoli on top.
  • Chicken stir fry with a gluten free, low sodium, low sugar soy sauce, cauliflower rice, and colorful vegetables.
  • Crispy baked, organic tofu and a side of mixed vegetables with a gluten free, low sodium teriyaki sauce.
  • White bean chili
  • Plant based protein powder (1/2 dose) + 1 cup of frozen fruit and frozen kale + 1 cup soy milk and the rest water
  • Spiced chicken, spinach and sweet potato

I run food intolerance testing as part of my program so you know which foods can speed up your metabolism. My test was very revealing! Parsnips, carrots, apples, and red meat appeared prominently for me in causing inflammation and weight gain. Many nuts and seeds tested high too so I am not a person to thrive on a ketogenic diet.

I also do not do well with a high number of calories per day or I will gain weight. That is because of high fat storage markers in bloodwork. So I tend to eat lean, green and stay away from fat except for olive oil.

This is why my program thrives because it personalizes diet meal plans based on test results, hormones, toxins and more.

How Do I Create a Custom Meal Plan?

diet meal plansThe best may to create a custom meal plan is to start with metabolic testing. Learn exactly which foods should be in your plan. Of course a healthy meal plan should consist of vegetables, fruits, whole grains, good fat and protein, but which ones?

Here is my custom meal plan to give you an idea of what yours may or may not look like.

I wake at 730 and fast until 10am

First meal is a smoothie with 10 grams of vegan protein, low glycemic fruit like berries and 1 tsp of organic peanut butter.

Someone else may need 20 grams of protein like a turkey sausage, 1/2 avocado and a few strawberries.

Second meal for me is 3 cups of salad and 10 grams of protein like turkey with olive oil only.

Someone else may need 20 grams of meat protein, brown rice and green beans.

A snack for me is hummus and cut up vegetables

You may need Paleo meat sticks or a high protein drink.

I cook dinner for myself, which consists of vegetables cooked in a gluten-free teriyaki sauce (low sodium) and some baked and crisp tofu.

You may thrive on something totally different like a substantial portion of lean chicken and a side salad.

I enjoy putting together diet meal plans for people. Each one is totally unique to their personal needs. Testing saves time, money, stress and energy.

Here are the steps I suggest when someone wants to create a custom diet meal plan for themselves.

  • First run comprehensive metabolism testing - I can do that for you
  • Second look at food intolerances so you can avoid foods that will lead to weight gain and symptoms.
  • Third look at your blood type, it will give you more direction. O's tend to need more protein and A's tend to thrive on low protein and high vegetables.
  • Fourth talk to me, make a virtual appointment and I will teach you what you need to know about your health and metabolism. I will also help you assemble the best diet plan for yourself.

What Should I Eat Everyday to Lose 20 Pounds?

diet meal plansTo quickly lose 20 pounds, eat only low-inflammatory foods that boost metabolism for a kickstart, event, or detox. Of course your daily diet should include more fruit, vegetables, lean proteins and healthy fats. And in general, to drop weight you should eat extremely few refined carbs.

Again, I have to emphasize that personalizing is best for success. I had no idea that red meat slowed my metabolism and halted any weight loss effort and tofu speeds it up. Nuts and seeds slow down my weight loss efforts while broccoli, green beans and cauliflower speed it up. So I focus on those foods if a dress feels a little snug and I want to wear it soon.

To summarize, you have a unique genetic makeup, lifestyle, health conditions, habits and preferences. All this matters when creating personalized diet meal plans so our clients get the results they want.


Remember, it is not about activity levels, keto, paleo, low carb, high fat. It is all about YOU.

metabolic mastery


YouTube Channel: Click Here 

Follow Me on Pinterest 

Email: [email protected]

Phone: 678-372-2913 


Diet Meal Plans