Nutrition

Struggle To Eat Healthy On The Weekends? 
Here’s How To Fix It 

“I feel like I do so well during the week, but then I blow it all on the weekend.

Then I have to start over again on Monday.”

I hear this all the time.

And this used to be me.

After I graduated from The University of Georgia - Go Dawgs - in 2017, I felt this way for at least a year.

It would always frustrate the hell out of me because it felt like I could never make significant progress on my goals.

I was moving in the right direction all week long, but then Friday, Saturday, and Sunday set me right back to where I started on the previous Monday.

And that happened week after week. 

Ever since then I’ve learned different tools to apply to make it so I eat much healthier on the weekends.

And it’s so much more empowering to know that the weekend isn’t going to derail my efforts from the week.

Are there some weeks when my weekends get the best of me? Absolutely.

But it happens much more infrequently.

Today I wanted to share a few specific strategies that have worked for me and for my clients of the 10-Week Transformation.

I hear from people all the time, “I’m great during the weeks, but I suck on the weekends.” 

Time to change that by applying this strategy:

The 5 Weekend Meals

Think of the week and the weekend has two different games.

Game #1 - Monday Lunch -> Friday Lunch
- A total of 9 meals excluding breakfast

Game #2 - Friday Dinner -> Sunday Dinner
- A total of 5 meals excluding breakfast

*I exclude breakfast because in my experience, more often than not, breakfast isn’t the thing that holds people back the most. It’s lunch and dinner. But if breakfast is holding you back, then add that into the mix as well.*

What happens is a lot of people create a game plan for Game #1. They know when they’re going to the grocery store; they know what they’re going to cook and have for meals; and they have a predictable schedule.

When Game #2 rolls around, it’s a different story. They have very little food left in their house; they’re flying by the seat of their pants; and their schedule is less structured.

A lot of people have a plan for Monday - Friday but not for Friday - Sunday.

But creating a game plan for Game #2 is critical.

The first part of your game plan should be a second grocery trip. 

In my experience, I’ve found that a second grocery trip during the week is massively important.

Oftentimes, the grocery trip at the beginning of the week goes well but by the time Thursday rolls around you don’t have much left.

Plan a grocery trip for Wednesday, Thursday, or Friday so you have healthy food for the weekend. Or plan to do a second mobile order of groceries on one of those days.

The second part of your game plan should be to get a grip on your calendar for your 5 weekend meals.

Meaning, I recommend that you have a rough idea of when you’re eating out vs. when you’re eating in.

If there are 5 meals:
1. Friday Dinner
2. Saturday Lunch
3. Saturday Dinner
4. Sunday Lunch
5. Sunday Dinner

Which of those meals will be at home? Which of those will be at a restaurant or at a friend’s house or at a party?

Once you have a pulse on that, decide how healthy you’re intending to be that weekend.

Give yourself a realistic goal that is challenging but doable. 

How many of these 5 meals are going to be healthy?

2 out of 5?

3 out of 5?

4 out of 5?

You decide, but be intentional.

Think about it through the lens of what’s going on that weekend. Are you traveling? Are there any events you’re going to? Are there any games that your kids have?

For example, if you’re going to a Friendsgiving on a Saturday night, then you might plan your Saturday dinner to be unhealthy. And that’s fine; determine what other meals will be healthy so you can stay on track with your goals.

The Steps To Eating Healthy During The Weekend:

1. Complete a second grocery trip.

2. Look at your calendar and determine which of your 5 weekend meals are at home and which ones are not.

3. Determine your goal. How many of those 5 meals will be healthy?

4. Then determine specifically which of those meals will be your healthy ones vs. your unhealthy ones.

5. If you’re planning on eating healthy at a restaurant, look ahead at the menu and pick your order before you go.

6. Commit to your plan.

If you don’t plan how to be healthy during the weekend, don’t expect yourself to make healthy decisions in the heat of the moment. 

Especially if alcohol is involved…

*If breakfast/brunch does hold you back from achieving your fitness goals, then pick a # out of 7 meals rather than 5.*

Conclusion

If you’re struggling to be healthy during the weekend, don’t expect healthy choices to come easily. 

It’s hard; it takes practice; it takes preparation.

Commit to healthy choices on the weekend so you don’t add on the lbs that you lost during the week.

Now you’ll finally be able to make progress consistently week after week.

Making healthier choices (notice I say healthier - meaning you don’t have to be perfect) on the weekend is something I’ve helped over 500 people do in the 10-Week Transformation.

AND TODAY I’M STOKED TO ANNOUNCE THAT THE JANUARY 22nd 10-WEEK TRANSFORMATION IS OPEN FOR REGISTRATION.

If you want to lose 7-15lbs between January and March, then sign up for the January 22nd 10-Week Transformation so you can look and feel like the best version of yourself in 10 weeks. 

All you have to do is go to nickcarrier.com/10wt to sign up today.

You can sign up for the virtual program or for one of the in person groups in Nashville.

To eating healthier on the weekends so progress is inevitable,

Nick

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Start Your Virtual 10-WT FREE Trial! 

1. Learn the 5 Steps to Goal Success
2. Complete 3 Video Workouts 
3. Learn How to Plan Your PILS

Start Your Virtual 10-WT FREE Trial! 

1. Learn the 5 Steps to Goal Success
2. Complete 3 Video Workouts 
3. Learn How to Plan Your PILS

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