04/28/2026
I’ve had two nutrition consults with clients this week…
and these are a few strategies we’ve discussed to help support them 👇
1. Build more protein into what you’re already doing.
If protein is something you’re trying to increase, don’t overcomplicate it…start by slightly increasing what’s already in your routine.
Have yogurt every morning? Add a little more.
Eating chicken at lunch? Add an extra ounce or two.
These small increases across the day can easily add up to an extra 15–25g of protein without a big jump in calories. Consistency beats overhaul.
2. Create 3–5 go-to meals you can rotate.
Pick a short list of breakfasts and lunches you can rely on each week. Not endless variety, just dependable options you actually like.
Dinners can have more flexibility if you want, but your baseline meals should act like guardrails: simple, repeatable, and aligned with your goals.
When you already know what you’re eating, decision fatigue drops and adherence goes up.
3. If you like sweets, create structure around them.
Instead of trying to “white knuckle” it, plan for it. Buy or make single-serving treats so you can enjoy them without it turning into an unintentional free-for-all.
And while you’re eating them…actually eat them. Slow down, notice it, enjoy it. A lot of overdoing it comes from being distracted and never registering satisfaction in the first place.
Small tweaks, repeated consistently, are what actually move things forward, not perfect weeks.
Need help? Comment “nutrition” and we’ll reach out.
