Okay, coming back to this before work gets ridiculous today.
The first thing I have a new client do is write down EVERYTHING that they eat and drink for three days - including amounts, cooking methods, etc. When I meet with them for the first time I ask them to tell me where they see things they could improve on. Let them feel in control of some of the changes - hopefully the BIG stuff, like ditching soda, etc. I also ask them if there are any foods/drinks that they “can’t live without” or that will make their lives miserable if we take out (coffee and chocolate are usually the top answers here). I always make sure we keep those things in play at the beginning of the process.
I never start with macro tracking but instead I lay out an eating template for them with portion sizes and food types so all they need to do is plug and play. For example, lunch might look like:
*4 ounces lean protein or equivalent (1 cup cottage cheese/plain Greek yogurt, 1 serving protein powder, etc.) This will be about 25-30 grams protein without them needing to “track it”.
*2-3 cups non-starchy veggies (Yes, I kill them with veggies. A lot of folks are used to a lot of volume and we can give them that with veggies)
*1-1.5 fat equivalents (1 tablespoon olive oil/mayo etc., 1/3-1/2 of an avocado, 1/2 ounce nuts/seeds) This will provide roughly 10-15 grams of fat - again, with no tracking necessary.
*1 serving starchy carbs or fruit (equivalent to 1/2 cup cooked for starches)
They’ll run that same general set up at each of their 3 meals with veggies optional at breakfast and then I throw in an “optional snack” roughly half the size of a meal. They can have this if they’re hungry but don’t have to if they don’t need it.
I give them lists of food items for each of the components so that they can choose (again control) and make a rule that there can be no substitutions (like, you can’t trade veggies in for extra fruit or protein for extra carbs, etc.) There’s also no carrying over portions from one meal to the next. If you don’t use all your breakfast fats, you don’t get to add them to dinner. Each meal/snack is an island and there are no ships that run between the islands.
Each week I give them the option to enjoy 2-3 “treats” - these treats can be some of the foods that they enjoy on the regular right now but aren’t included in the meal plan. The portions need to be moderate - eating to satisfaction, not stuffed. If it’s pizza - 2 slices, if it’s ice cream -1 cup, if it’s a burger - no fries or you trade in the cheese and bun for the fries).
I use veggies as the “hunger filler” - if a bag of heated up frozen broccoli or some baby carrots don’t sound good - you’re not hungry. I use the meal template approach to help teach portion size and to help them discover their “satisfaction point” using healthy, whole foods, instead of just trying to fill in macros. Train them and their taste buds to crave salmon, asparagus, etc., and choose these foods on the regular.
I also encourage them to write down their plan for the next day and make sure that they have everything they need to make sure that plan happens. Additionally, I have them plan at least three “emergency meals” just in case something falls through. I have them do 1-2 meals they can quick throw together with ingredients they always have at home and 1-2 meals that they can pick up at a nearby restaurant (Chick-fil-A grilled nuggets and a salad; Chipotle salad bowl with chicken or steak, beans, veggies, salsa; Jimmy John’s Unwich no mayo, lean meats turkey, roast beef, ham; etc.) or that they have in their desk or work fridge (can of tuna, low/no sugar jerky, bags of frozen veggies, etc.). ALWAYS HAVE A PLAN.
I cater every plan to the individual - you gotta meet them where they are and make it as simple as possible. If they need to start with just 1-2 meals - it’s a start. It would be awesome if everyone was as highly motivated as the bunch we’ve got up in here, but the reality is - um, not that. Lol.
I hope some of this is maybe helpful and if there’s anything you’d like more info on or that doesn’t make sense, just let me know! And like I’ve mentioned to others, I’m always open to a phone call. I do love talking. Lol…