By Brittney Bergen
How many times have you gone out on a weekend and totally blew your macros?
We’ve all been there.
Good times with friends are one of life’s simple pleasures. I don’t want you to skip out on them.
I also don’t want you to throw your health, fitness, and body composition goals under the bus every time your friend Ebony says it’s time for a girls’ night.
How You Can Hit Your Macros AND Enjoy the Party Fully
- Plan to Party
- Find out what kind of food and bevvies will be there
- Enter whatever you want to enjoy before you show up
- Want chicken and waffles? Enter it!
- Want to drink 3 glasses of wine? Put it in My Fitness Pal!
If you enter your party treats before you get there, you can…
- Balance It Out
This might mean egg whites and spinach for breakfast, and egg whites and spinach for a bedtime snack. Sometimes you gotta do weird shit to stay under your carbs and fat while hitting your protein and fibre goals.
If you get to eat and drink like a queen of queens or king of kings at night, who cares if the rest of your food for the day is basic?
- Eat high volume, low calorie meals like stir fries, soups, salads, etc. for the rest of the day
- Fill up on veggies
- Choose low fat protein sources like lean meats and egg whites
- Skip the extra carbs and fats – you’re gonna get more than enough of them later on!
- Ditch Your Daily Bread for Wine
If you’re tracking macros, swap 20 g of carbs for every alcoholic beverage you want to enjoy.
For example, if your carb goal is 200 g/day and you plan on having 3 glasses of wine, reduce your carb intake to 140 g for that day (including the already tracked wine).
Protein is essential, not only for our muscles, but also for repairing and maintaining other tissues, and for proper hormonal function. Fat is essential for hormonal regulation. Therefore, if we want to sip on a few cocktails, let’s swap our carbs to lessen the blow that alcohol has on our bods.
Drink wine, low carb beer, or mix your liquor with water to keep your daily carb intake in check.
Did you know Guinness is lower in calories and carbs than many regular beers?
- Stay on the Water Train
Alcohol is a diuretic (that means that drinking it pushes water out of your body). To prevent dehydration and feel great the next day,
- Alternate between enjoying alcohol and drinking a refreshing glass of water
- Drink a huge glass of H2O before you go to bed
- Check out this recent post to find out if you’re already dehydrated
Advice in Action
There you have, it sister or bro! Implement these four tips to eat and drink like a queen of queens or king of kings while maintaining the gorgeous body of a god or goddess.
And in case you still don’t believe it’s possible, here’s the breakdown of a day where a woman eating 1550 calories per day (174 C (25- 30 Fibre), 116 P, 43 F) still enjoys chicken, waffles, and wine.*
Breakfast: Egg White Omelette and Coffee
- 181 calories (16 C (6 Fibre), 2 F, 27 P)
- ¾ c egg whites
- ¼ c red pepper
- 1/8 c chopped onion
- 2 c broccoli florets
- 1 sec spray pam
- 10 oz black coffee
Lunch: Chicken, Apple, and Sauerkraut Spring Mix Salad
- 168 calories (19 C (2 Fibre), 1 F, 19 P)
- 75 g chicken breast
- 3 c organic spring mix
- ¼ organic apple
- 1 tbsp maple balsamic vinegar
- 1 oz sauerkraut
Snack: Brittney’s Green Smoothie and a Side of Green beans
- 279 calories (23 C (9 Fibre), 8 F, 19 P)
- 1 Green Smoothie
- 2 c. steamed green beans
- 1 tsp. butter
- (Because sometimes you gotta do weird things to hit your fibre goal)
Dinner: Feast of Feasts
- 883 calories (69 C (3 Fibre), 30 F, 20 P)
- ½ plate chicken and waffles
- 2-6 oz. glasses of red wine
- 1 two-bite brownie
- 206 calories (18 C (5 Fibre), 3 F, 27 P)
- ¾ c 2% cottage cheese
- 1 ¾ c steamed cauliflower
- 1 oz sauerkraut
- 1717 Calories
- 144 C (25 Fibre)
- 45 F
- 112 P
*We encourage our clients to hit their protein and carbohydrate goal within plus or minus 10 g, and their fat goal within plus or minus 5 g. Sometimes this means being over their calories a bit. That’s totally fine.
We currently have 5 nutrition coaching spots open. Click here to learn more about how we can help you get the results you’re craving.