Mastering Macros: Sticking to Your Nutrition Goals While Dining Out
Sticking to your macros while eating out can be challenging, but it's definitely doable with a bit of planning and flexibility. Here are some tips to help you stay on track:
Check the Menu in Advance: Many restaurants now provide their menus online, allowing you to review your options and plan your meal ahead of time. Look for dishes that align with your macronutrient targets.
Choose Protein-Packed Options: Prioritize dishes that are rich in lean proteins, such as grilled chicken, fish, or tofu. Protein not only helps you feel full and satisfied but also supports muscle recovery and growth.
Opt for Lighter Cooking Methods: Look for items that are grilled, baked, or steamed rather than fried or sautéed in heavy oils. This can help reduce the calorie and fat content of your meal.
Customize Your Order: Don't be afraid to ask for modifications to suit your dietary preferences and macros. Requesting sauces or dressings on the side, substituting sides for healthier options like vegetables or salads, or asking for extra protein can help tailor your meal to your needs.
Be Mindful of Portions: Restaurant portions tend to be larger than what you might typically eat at home. Consider sharing an entrée with a friend or asking for a to-go box to portion out leftovers before you start eating.
Track Your Macros Flexibly: While it's ideal to track your macros accurately, it's also important to be flexible, especially when dining out. Estimate portion sizes as best you can and aim to stay within your overall macronutrient targets for the day rather than obsessing over exact numbers.
Practice Moderation: Indulging in a treat or enjoying a meal out doesn't mean you've derailed your progress. It's all about balance and moderation. If you end up going over your macros slightly, don't stress—just get back on track with your next meal.
Remember that enjoying your dining experience is just as important as sticking to your macros. Focus on making healthier choices when possible, but also allow yourself to enjoy the social aspect of eating out without guilt!
Hope this helps!
🤎 Coach Michelle
Cycle Syncing & Strength Training
It all begins with an idea.
As a strength coach, I always listen to my body day by day, especially when it comes to my cycle. If I’m in my luteal phase, I expect my energy to be lower, so I don’t push myself to hit personal records (PRs) during this time. It’s all about maintaining consistency, focusing on form, using moderate weights, and allowing my body the recovery it needs. Remember, not every day is for pushing limits—and that’s completely okay!
I encourage you to track your cycle using a period-tracking app or a journal. Understanding which phase you're in can help you plan workouts that align with your energy levels.
The key is to honor how you feel day by day, adjusting as needed while knowing that rest is just as essential as those high-intensity workout days.
🤎 Coach Michelle