Pancakes, Pasta, and Dessert . . . Oh My! (1600 calories)

We made this full day of eating for a client who was worried that if she cut out all of her favorite foods her weight loss efforts would end— quickly—with a full out binge of all the foods she was forbidden to eat. We agree that restrictive diets that require cutting out all your favorite foods are a surefire strategy for failure.

Our approach to dieting combats the bommerang binge in two ways : 1) we have our clients follow flexible, macros-based nutrition plans where no foods are off limits - you just have to hit your calorie and macros targets and success will follow; and 2) we diet our clients on as high of calories as possible, which usually means there is room for all of your favorite foods, in moderation. This client wanted to be able to eat pancakes and pasta every now and again. No problem - we were able to fit it both into her nutrition budget in the same day AND include some frozen yogurt for dessert!

Breakfast:

• Kodiak cakes (1 serving - 1/2 cup) + 1 tbsp. almond butter

• 1/2 cup scrambled egg whites

Snack:

• 3/4 cup plain greek yogurt (sweetened with stevia)

• 1 cup raspberries

Lunch

• 4 ounces turkey + 2 rice cakes + 1/4 avocado

• 3 ounces baby carrots

Snack

• Salted Caramel Built Bar

Dinner

• Grilled Chicken Bruschetta served over 2 ounces Barilla Protein+ Penne

• 1 cup broccoli roasted with 1 tbsp. olive oil

• 1/2 cup frozen yogurt

MFP Macros: 1612 Calories - 147 P; 170 C; 44 F; 35 Fiber

Want to learn more about metabolic health? Join our private Facebook Group (Boost Your Metabolism After Age 30), listen to our podcast, follow us on Instagram, get our free video on how you can increase your metabolism, or book a free metabolic assessment. Finally, feel free to reach out to us at info@couturefitnesscoaching.com with any questions!