Tips to Eat Intuitively On A Meal Plan

So, you decided to go for it and sign up for a meal plan or macro coaching. You are super excited to start your new plan, and your first meal prep went well. As you begin your plan, you realize your appetite is very different than you initially told your coach. Maybe she gave you more protein and breakfast than you usually eat and now you find that you aren’t hungry for that morning snack that you are usually STARVING for! You should eat it though, right? You are on a meal plan, and you MUST follow it, right?  NOOOOOOOOOOOOOO

As a DTFN Coach and Registered Dietitian, It’s a huge priority for me to coach my clients to honor their hunger and satiety cues. It makes the meal plan aspect feel like a lifestyle change and not a crazy restrictive diet. Here are some of my top tips:

  1. You don’t have to eat when you are not hungry.

Likely you will be hungry for that snack later on and can have it then.  Share these changes with your coach so they can make adjustments or provide feedback.

  1. Eat until you are 80% full.

If it seems like a lot of food, that’s okay!  Eat until you are 80% full, then save the rest and eat it later.  You may find that you are hungrier after a workout and feel like the extra calories are better then.

  1. Eat when you are hungry.

Never deny yourself food when you are truly hungry.  I coach my clients to go for extra veggies or move a snack around.  If they find they are frequently hungry throughout the day, we can always amp up the veggies and protein in the meal plan.

These tips are just to get you started.  Remember to communicate changes in hunger levels with your coach so that they can adjust your plan!


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