How to Stay on Track Every Weekend Without Giving Up the Fun

Be honest with me for a second…..How often do you fall almost completely “off track” on the weekends? 

1 weekend per month? 2?

How about nearly every weekend? Would that be more accurate? 

It’s ok, we are friends here. I want you to know that this is the most common nutritional hurdle I have helped clients with during over 10 years of coaching. 

Why are the weekends more difficult?

•      Less structure
•      Out of normal routine
•      More social invites or obligations
•      On the go a lot (kids activities, errands, etc)
•      Out of “work mode” = too relaxed with food choices
•      Occasionally more alcohol

It is totally understandable why they are a hurdle for most adults, but there is one MAJOR belief shift you need to make before you can fix this problem. 

Are you ready for it? 

Weekends….are….not…..a surprise. 

Weekends happen every week….for your whole life. 

The weekend is not “out of routine”. You have just created weekend routines that do not align with your goals. 

And because most adults suffer from the “all or nothing” mindset, as soon as one weekend choice feels “off track”, you go off the rails for 2 and a half days as if you have completely forgotten what normal eating habits look like for your goals. 

What if you could easily fix this problem with simple steps? What if those steps also included drinks, restaurants, takeout, and fun? 

Well, that is what my weekends and my clients’ weekends look like. 

Every weekend myself and my clients are enjoying food, drinks, activities, and still waking up Monday morning on track with our goals. 

This weekend, I am going to have pizza, dessert, and 1 or 2 THC Seltzers with 0 guilt while still waking up Monday feeling good. 

How? Glad you asked. 

Here are the 4 simple strategies I use with my clients: 

1. The 5/7 Meal Strategy

The weekend = Friday night, Saturday all day, & Sunday all day.

This is typically 7 total meals (dinner Friday and then Breakfast, lunch, & dinner both Saturday & Sunday) 

Your goal is to keep 5 of those meals focused on just lean protein and as much produce (fruits and/or veggies) as you want.

For the other 2 meals, allow yourself to eat whatever you want.

2. Eat LUNCH 

No matter what you have going on, do not go 6-8 hours without eating.

Be sure to have a protein focused meal or at the very least a protein shake at lunch time (between 11:30am & 1:30pm). 

This will ensure you don’t get to dinner in a ravenous craze ready to indulge in anything that resembles food.

3. Eat BREAKFAST 

Have a protein and produce meal within 30-60 min of getting up. 30-50g of protein paired with a big serving of produce. 

I know….its the weekend. But prioritizing this first feeding will be a game changer. You will be 25-40% to your protein goal before starting your hectic day. 

This will control cravings, control hunger, and put you in a more mindful place throughout the day.

4. Get to 100g of protein before dinner 

This will drastically decrease the tendency to over indulge at dinner.If you have 30-50g of protein at breakfast and lunch you will conquer the nighttime tendency to overeat and snack.

Aim to have a protein feeding within 60-90 min of your flexible meal. 

So if dinner plans are at 7pm, have a protein shake at 6pm.

If brunch plans are at 12pm, have breakfast at 7 or 8 and a protein shake at 11am. 

Trust me, this will be a game changer. 

If you want to hear me go into more detail on these, I would highly recommend listening to Ep. 150 of my podcast 

Take this with you into the weekend and I promise you will notice a difference by Monday. If you want unmatched support, accountability, your workout programs written for you, and a proven nutrition approach to get the habits & body you want, coaching spots are available. Just reach out.