Weekdays vs. Weekends—this battle used to be my reality, and if you’re nodding along, I bet it’s yours too.
For the longest time, I had my weekday nutrition locked in. I’d hit my calorie goals every day, have great lunches for work, and do it all “right”. Then Friday night would roll around, and it was like I had entered an entirely different world. Spontaneous dinner plans? Sure! Whole pint of Ben & Jerry’s? Why not??
Before I knew it, my disciplined five days would be completely undone in just two.
Sound familiar?
If you’re someone who struggles with consistency over the weekends, you are not alone. This is one of the biggest reasons women don’t see progress despite their best efforts Monday through Friday. But here’s the good news—you don’t have to be perfect. You just need a game plan.
Step 1: Meal Planning for the Weekends
One of the biggest mindset shifts I had to make was treating weekends just like weekdays when it came to meal planning. I used to assume I’d just “figure it out” over the weekend. Spoiler alert: That never worked.
So instead, I started planning simple, easy meals that still helped me hit my protein goals. I made sure to have healthy lunch and dinner options available to me so I wouldn’t be tempted to drive through. I actually PLANNED my meals for the weekends, and because I had a plan, I was satisfied and not tempted to overeat because of low blood sugar.
The goal here isn’t restriction—it’s intention.
Step 2: Setting Boundaries for Eating Out
I know what you’re thinking—“So I can never go out to eat again?” Absolutely not! A fit lifestyle is about balance, and eating out is a part of life.
But here’s the key: go in with a strategy.
In my Fit Lifestyle in a Box program, I actually walk you through how to navigate restaurant menus in a way that aligns with your goals. Whether you want to enjoy your favorite meal without feeling sluggish afterward or you want to make high-protein choices while dining out, I show you exactly how to do it.
One of the biggest shifts I made was choosing ahead of time what my goal was for the meal. Some nights, I just wanted to enjoy the experience without overdoing it, so I at what I really wanted and focused on being mindful-stopping when I was satisfied and not stuffed.
Other times, I made sure to hit my protein goal even while eating out. Having that clarity helped me stay consistent without feeling deprived.
If this is something you struggle with, I highly encourage you to check out my program. It’s designed to help you create a sustainable, real-life approach to fitness. Head to effectivefitnessforwomen.com.
Step 3: Give Yourself Time to Practice
Listen, this won’t happen overnight. Just like anything else, consistency takes practice. There were weekends I nailed my meal planning and others where I completely fell off track. The key is to not beat yourself up. The goal isn’t perfection—it’s progress.
Your Action Plan
Ask yourself:
Do I struggle with consistency over the weekends?
If so, where do I want to start?
Meal planning for the weekends?
Setting better boundaries for eating out?
Pick one of these areas to focus on first, and start there. Small, consistent changes lead to big results over time. And remember—you are not alone in this journey! I’d love to hear from you. Drop a comment or send me a message and let me know what your biggest struggle is when it comes to weekend eating.
-Rachel
Comments