Trying to lose weight but feeling deprived? The 80/20 principle, in terms of Nutrition, suggests eating nutritious foods for at least 80% of the time and understanding that 20% is a personal choice. This idea is based on The Pareto Principle, an economic rule stating that 80% of consequences come from 20% of causes. This 80/20 principle is not a diet plan, but a mindset approach to help keep individuals on track with their Nutrition goals while understanding that no one will make 100% perfect choices all the time.

The 80/20 principle approaches healthy eating with a message of moderation – 80% choices that support your Nutrition goals (i.e. lose weight), and 20% flexibility for options that may not help these goals. This approach is feasible for many clients, allows for various foods, and avoids feeling deprived of certain foods. Learning to plan for and accept indulgences without guilt can help prevent feeling like a diet is too strict.

Main meals = 4 meals per week

Snacks = 3 snacks per week

*The above is based on an individual consuming 3 main meals, and 2 snacks per day.

You can use the below meal tracker to plan 80% of your meals and snacks for the week or use it to keep track of your 20% meals and snacks – or both!

Remember, it’s 4 meals and 3 snacks per week that make up your 20% personal choices.

I have more resources for weight loss like these blog posts, and my free eBook about meal structure.

Jade Harman

Jade Harman is a Clinical Nutritionist, educator, and speaker helping people make sense of nutrition. With a Bachelor’s degree in Nutritional and Dietetic Medicine and experience supporting more than 500 clients, she’s seen firsthand how misinformation can derail good habits. Jade doesn’t do fads or guilt – just practical advice that works in real life with real people. You can find out more about Jade here.