Changes vs Substitutions
Making changes to meals is not a changed meal when logging ‘CHANGED‘, when you log your compliance report.
You can log SUBSTITUTED, instead of change, as you are just making still making a good quality choice.
For example:
If I gave you chicken, broccoli, and rice – and you ate chicken, broccoli, and rice, and cookies, – this was a CHANGE. As you ADDED something to your meal. If you SUBSTITUTED out the chicken for salmon, and rice for potato – with the help of my substitutions database (or through the app) – voilà, YOU are still on plan.
‘FOLLOWED MEAL‘ would then be checked on your compliance report, and you are still on track.
(and still have those possible 2-4 opportunities to add something…something small)
Re-allocation of Foods
Life happens, and at times we are unable to eat when we want or when we planned.
Even with the best intentions, and a consistent schedule of eating at 7am, 11am, 2pm and 6pm, sometimes, those times get adjusted due to life. It may end up being 630am, 12pm, missed 3pm and now it is 6pm (I’m hungry or hangry = hungry & angry), and now you are scheduled to work out.
How does one adjust under these imperfect conditions?
With your meal plan/calories, and macros on hand, (and listing of foods) you can re-allocate those foods.
(Brilliant idea right?)
The situation to where to allocate them just depends.
Here are some situations that frequently arise:
- Cannot eat all the meal —> reallocated those uneaten foods/meals to a meal later in the day ultimately combining the meal
- Not hungry, but have time to eat – but want to go and train – you can switch the meals around, say a snack instead of a meal OR skip the meal/snack altogether, and eat later in the day, or combine meals.
(I understand not wanting to have a big meal in your belly before training)
- Time to eat, and not hungry – wait longer to see if your hunger hits, or eat later, or even eat the meal the next day -(as you might be more hungry that day)
- Shorter days – woke up later in the day skipping a meal/snack or went to bed earlier (❤ going to bed) missing a snack/meal – move to another day OR combine meals if needed.
Sure there are times when you cannot eat. The best advice is to be prepared and remain open to adapting. (and if things go to plan — win!)
You don’t need your implement your meal plan at 100% for it to work.
Watch this video to see the difference between a change vs substitution, in your eating strategies.
