The first chart should have three groups: allowed foods, restricted foods and forbidden foods. For the allowed and restricted foods you should note the calorie and nutritional value of each and the amount and frequency of each that you’re allowed per week.
The second diet chart should be a meal plan for each day. Allow five or six small meals a day as this will prevent you from getting hungry and will give you something to look forward to. Make sure that you note down every part of the meal and the portion size; for example: 6 ounces (150grams) lean chicken served with 3 ounces (75 grams) boiled potatoes in their skins, 3 ounces (75 grams) carrots (boiled or steamed) and unlimited broccoli. Note the calorific value of each item and make sure that the total in each day doesn’t exceed your daily allowance which would normally be 1500 calories for women and 2000 for men. If you like a glass of wine with your dinner, be sure to measure it out and include the calories in your total.
The third diet chart should be like a diary to record any “naughty” items you have eaten, the weight you have lost and any other details that will help you to carry on with your diet.