My Plan A / Plan B Approach to Nutrition
Updated: Sep 1
Early in my coaching career, I used to believe a myth that trips up almost everyone trying to get healthy: 100% adherence, 100% of the time.
In the fitness world, we’re constantly sold black-and-white rules. On one end, you have meticulous macro tracking, weighing every single gram of food, logging every condiment, and treating meal prep like a second job. On the other end, you have "mindful" or "intuitive" eating, relying strictly on internal hunger cues, which often feels vague and unhelpful if you have specific goals.
When I went back to a corporate job and had to balance a full-time career with my own fitness, I realized something vital: Life isn't black and white.
When I tried to force meticulous tracking 365 days a year, a late-night work event or a weekend trip felt like a complete failure. On the flip side, whenever I relied purely on "mindful eating" during a chaotic, high-stress week, I inevitably defaulted to quick, convenience foods.
To build a routine that actually lasts, you don’t have to choose between strict precision and total freedom. I developed a system for myself and my clients that bridges the gap: The Plan A / Plan B Approach.
Plan A: Precision & Structure (Tracking Macros)
Plan A is my high-structure default. It’s what I execute when my weekly routine is predictable, my energy is stable, and I have full control over my kitchen.
When I Use Plan A:
Normal workdays with predictable schedules.
Weeks where I’ve done a basic grocery run and simple prep.
Phases where I’m targeting a specific performance or body composition goal that requires data.
How I Approach Plan A:
Plan A relies on quantitative tracking, using a scale and a simple tracking app to log macronutrients (protein, carbohydrates, and fats).
For me, the goal of Plan A isn't control for the sake of control; it’s education. Tracking macros taught me what a true portion of protein actually looks like, how hidden fats sneak into restaurant meals, and how different fuel sources impact my energy throughout the workday. Plan A builds the awareness that makes Plan B possible.
Plan B: Flexibility & Cues (Mindful Eating)
Plan B is my low-friction fallback. It’s what I deploy when life gets unpredictable, stressful, or demands my full social presence.
When I Switch to Plan B:
Travel, holidays, and dinners out with friends.
High-stress workweeks where logging food feels like an added mental burden.
Days when I simply need a mental break from tracking.
How I Execute Plan B:
Instead of opening an app or weighing my food, I rely on qualitative guardrails and simple hand-based estimates:
I Prioritize Protein First: I target a palm-sized portion of protein at every meal to keep my muscle mass intact and stay full.
I Fill Half My Plate with Color: I use volume from vegetables and fruits to keep my calories in check naturally.
I Pay Attention to Fullness Cues: I eat until I’m about 80% full, rather than eating until the plate is clear or stopping just because an app said my numbers were hit.
The Mindset Shift: Learn to Pivot
The real power of this framework isn't the rules, it's the psychological shift.
I used to see stepping away from my tracking routine as "falling off the wagon." I’d eat a meal I couldn't log, feel like I ruined the day, and tell myself I’d "start fresh on Monday."
Now, I view switching from Plan A to Plan B as a tactical decision. I think of Plan A like driving on an open highway, and Plan B like navigating a winding mountain road. You don't abandon the car just because you had to slow down and adjust the steering wheel, you just adapt to the terrain.
When I normalized switching between structure and flexibility, I eliminated food guilt entirely. It allowed me to keep momentum moving forward regardless of what my schedule looked like.
References:
Seguias, L., & Tapper, K. (2022). A randomized controlled trial examining the effects of mindful eating and eating without distractions on food intake over a three-day period. Nutrients, 14(5), 1043. https://doi.org/10.3390/nu14051043
Smith, C. F., Williamson, D. A., Bray, G. A., & Ryan, D. H. (1999). Flexible vs. rigid dieting strategies: Relationship with adverse behavioral outcomes. Appetite, 32(3), 295–305. https://doi.org/10.1006/appe.1998.0204
Westenhoefer, J., Stunkard, A. J., & Pudel, V. (1999). Validation of the flexible and rigid control dimensions of dietary restraint. International Journal of Eating Disorders, 26(1), 53–64. https://doi.org/10.1002/(sici)1098-108x(199907)26:1<53::aid-eat7>3.3.co;2-e
