Dear Friend,

If you’ve been following me for a while, you know I’m not a fan of counting calories and macros. I believe focusing on protein, veggies, fiber, and healthy fats at every meal can help you achieve your goals without constant tracking. However, when you’re stuck and struggling to lose weight, it can be helpful to log what you’re eating for a week, or even a few days and take an honest look at it.

When I want to drop a few pounds, that’s exactly what I do. I log my food and review it carefully. Sometimes, it’s easy to consume more fat or calories than your body needs. By understanding how different foods impact you personally, it becomes much simpler to maintain a healthy weight with minimal fluctuation.

Here’s an example of a day of meals that aligns with this approach: When I want to lose a few pounds I check to see if my macros are close to 35-40% clean high-quality protein, 25 to 30 grams of fiber, 5 to 6 servings of vegetables,(40% complex carbs) and about 20 to 25% healthy fats daily. 

I review client's logs weekly and make suggestions to help them align what they eat with what their bodies need. This helps them meet their goals without counting!

Here is a day where I nailed it. Every day isn't this close but thankfully it isn't about perfection, it is about consistency.

Now, you better understand why I don't believe in counting calories or macros day in and day out. : ) 
Click the links for recipes. 

PB & J Smoothie

Calories: 354
Protein: 48.4g
Carbs: 28g
Fat: 8g
Fiber: 9.8g

High-Protein Tuna Salad

Calories: 385
Protein: 43.3g
Carbs: 43.5g
Fat: 3.3g
Fiber: 9.2g

Baja Fish Tacos & Cucumber Tomato Salad

Total Calories: 495
Protein: 42.9g
Carbs: 38g
Fat: 19.25g
Fiber: 8g

Snack: Cottage Cheese & Strawberries

Calories: 134
Protein: 14.5g
Carbs: 10g
Fat: 5.2g
Fiber: 1.5g

Snack: Apple & Almond Butter

Calories: 167
Protein: 2.3g
Carbs: 23g
Fat: 9g
Fiber: 4g

Day Total:
Calories: 1,635
Protein: 150.4g
Carbs: 140.5g
Fat: 44.8g
Fiber: 32.5g

Macros Total
Protein 36.8%
Carbs 34.4%
Fat 24.7%

When trying to lose weight and improve your health, it’s essential to remember that nourishing your body is about more than just numbers. Focusing on protein, vegetables, fiber, and healthy fats helps create a balanced diet and nourishes your body at the cellular level. This supports your goals without the stress of meticulous tracking.

In midlife, our bodies need nourishing foods to thrive. Consistency, not perfection, is the key. Embrace eating nourishing meals, and you’ll be on your way to a healthier and more energetic you.

Your health coach,

Jacqui