As many of my clients know, I am the king of winging my nutrition.

Over the years it has become second nature to eat through the day and hit my macronutrient goals pretty spot on.

Maybe it’s because I played a lot of Tetris as a kid? Haha, but seriously, I loved that game.

But for some people, this just won’t work for them.

So then what do you do to make sure you don’t blow your carbohydrates out at the end of the day or still have 50 grams of protein and 2.5 grams of fat left?

Planning of course.

Here are your options…

Take a day and either use a piece of paper or your food tracker app and break down your meals you plan to eat each day in way you can be in range of your numbers.

Maybe you like to have 3 meals and a post workout shake? Plug it all in and figure out the portion sizes you need for each meal.

“Breakfast will be 2 whole eggs, 1 cup of egg whites, and 2 pieces of toast.”

“I need 5 ounces of chicken, 250 grams of sweet potato and 10 asparagus spears for lunch.”

And so on.


If you usually like to eat 4 meals a day just divide the protein, fats and carbs evenly each meal to minimize the headache.

Maybe you have a set routine for breakfast, lunch, mid-afternoon snack, but you always find yourself struggling to make dinner work? Staring at the fridge for 10 minutes? We have all been there!

Then just plug dinner in each day and eat around that meal.

This works especially well when you plan to eat out. Know where you are going, what you want to eat and put it in the night before or morning.

Or you can do what I do.

I plug the nutrition facts to each meal I eat as I go throughout the day. I never wait until the end of the day, because that will always bite you in the booty.

I am definitely not saying this is the best way, but I have gotten really good about knowing where I can eat, what I can pick up, grab a protein bar on the go, kind of thing and when I get home at night I have quick meal ideas to bust out dinner in 10 minutes and leave room for dessert.

I have to have my Yasso popsicles!

When I talk to people and they are just beginning their flexible dieting journey and they tell me they haven’t tracked any of their food yet and it’s the afternoon I am thinking to myself…

“Uh oh!”

But then I tell them these quick fixes.

I hope this helps!

  • Evan,