You’ll hear us talk about the importance of consistency and time when it comes to macros and progress, because it is the biggest factor in whether you are successful in your journey. Did you do it consistently? Did you do it day after day, week after week, month after month? 

Because of this, we also preach about focusing on CONSISTENCY over PERFECTION. We know life has different seasons and some make it more challenging to hit our macros than others, but there is always something we can do to keep ourselves between the guardrails when it comes to our nutrition and wellness.

As a coach, there are several situations that come up repeatedly with clients that can throw them off their macro game. 

Social Occasions

Situation 1: social occasions. The last-minute invite to dinner, graduation parties, holiday events with family, travel. These events shouldn’t be missed out on, but there is a way to navigate them in ways that also help keep your personal goals in sight. If you can plan ahead for them, front load your protein for the day and save those carbs and fats for the celebration or dinner out. If you’re fairly in-balance for the day, don’t view the social setting as an invitation to give up on the day, but instead aim for a balanced plate- I typically try to reserve 30p/30-40c/10-20f for a dinner when I don’t know what exactly the plan will be. This usually gives me enough of a budget to eat moderately and still stay within my numbers.

Not Planning Ahead

Situation 2: not planning ahead. I am the queen of not planning ahead and needing to come up with a meal on the fly. 

What I have found helpful is keeping foods high in single macros on hand. There are default foods that always make my grocery list that I can add to a pickup order and use in a variety of ways. Here is what my “on the fly” loosey goosey meal planning looks like when I don’t know which end is up:

• seasoned pork tenderloin
• chicken tenderloins
• lean ground beef (96%)
• chopped salad kit(s)
• fresh green beans
• red/yellow/orange bell peppers (sliced in fridge for quick snacks)
• tortillas/taco shells
• lettuce/tomatoes
• mashed potatoes
• rice
• pasta
• bananas
• apples
• berries
• grapes
• lowfat/nonfat greek yogurt, both plain and flavored
• light string cheese
• ham/lunchmeat
• shredded cheese
• reduced fat cream cheese

I usually have some pantry staples like diced tomatoes, green chilis, canned beans, spaghetti sauce, tomato sauce, salsa, peanut butter, protein bars/fairlife drinks which help things too.

From this list I can pull together a variety of meals to include tacos/taco salad, SFM chili mac (makes a ton- great for leftovers), SFM chicken parmesan muffins (I use lean beef for both of these due to poultry allergies in the fam), an easy pork tenderloin meal with mashed potatoes and sauteed green beans or a chopped salad, meatloaf, chicken made in the air fryer for easy lunch wraps, or even a dinner of sandwiches, sloppy joes etc.

I also love Costco’s two pack of frozen lasagna, and their tortellini for easy meals (I make lean meatballs on the side with this!).

Remember that it doesn’t have to be fancy or complicated to feed our families and ourselves in balance!

Waiting Too Long to Eat

Situation 3: waiting too long to eat. If we wait too long into the day to eat, it is really easy to fall so far behind on our protein and macro goals that you’re never going to catch up without making yourself sick. Our bodies can only process a certain amount of food at a time! 

If you find yourself in this situation, focus on protein and your overall calorie goal. Macro balance matters, but so does overall intake. If you are doing 1:1 coaching with a goal of fat/weight loss, your coach has your macros set for you in a slight caloric deficit, so we want to protect the deficit for the sake of progress. 

Since protein is the most filling macro and takes our bodies the longest to digest, you may have a protein goal that is simply out of reach when you hit 3 pm and still have 100+ grams to eat. In this case, aim for an overall protein goal for the day of 100g, and then aim to stay within your overall calories and fill those with carbs/fats.

No Matter the Situation, Aim for these Goals

Regardless of what your day or situation brings, we can always make the most of it by aiming for these four goals:

• Get 100g of protein
• Drink your water (half your body weight in ounces…all fluids count!)
• Move your body (get out for a walk!)
• Protect the deficit and stay within your overall calories for the day

Keep doing the next good thing for your body and tomorrow you!!!!