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Client Meetings & Social Events

As a coach I appreciate and understand that following a nutrition plan to the letter every day is unrealistic whether you have a client meeting, a social event or not.

I recently celebrated my birthday, this got me thinking about business meetings and social events. For the record and to be honest, did I follow my nutrition plan on my birthday? Nope!

Studies have shown that the ability to adhere to a nutrition plan is an important factor to determine the long term success of any fat and weight loss journey.

Photo showing work colleagues at a table eating lunch or dinner

Here are a few tips you can use when you know you have an event coming up;

Increase Calories

On the day of the event increase your calories, for example, if you are on a calories deficit to lose weight and you consume 1800 calories per day, increase your calories to 2250 for the day. Over the following three days reduce your calorie intake down to 1650 calories, this will mean that on average over the week you are still consuming your required calories, but still being able to enjoy the day.

Protein Intake

Protein is a very filling or satiating food source. On the days leading up to your social event ensure you consume plenty of protein, fibre and vegetables. This will mean that you will feel fuller on the day, and not ravenous and overindulging.

Prepping Food

I recommend prepping your food the day before the event, you may not feel like cooking the day after so by prepping food you will have good nutritious food readily available the day after the event.


Drink plenty of water before, during and after any event, as water intake can reduce the feeling of hunger and help prevent over consumption of food. Sugar-free, soft drinks or sparkling mineral water will also help stay within your calorie intake compared to alcohol.

These are great ways of staying on track with your nutrition whilst being able to enjoy any social event you have coming up in your calendar, without starving yourself, overindulging, and or feeling guilty the next day.


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