Weekends & Social Eating: Keep Progress Without Saying “No” to Life

Why Weekends Derail

Looser schedules + higher-calorie food + drinks. Solve it with structure, not restriction.

The “Anchor 3” Framework

1. Protein-forward breakfast (30–40 g).
2. Steps anchor (30–40 min walk AM).
3. One planned indulgence (choose it, enjoy it, and balance around it).

Restaurant Tactics

• Scan for protein + veg entrées; add a smart carb if needed.
• Sauces on the side; pick grilled/roasted over fried.
• Share appetizers or skip them for the indulgent entrée/dessert you actually want.

Alcohol Guidelines

• Decide your number before you go.
• Choose lower-calorie options (light beer, wine, spirits with zero-cal mixers).
• Alternate with water; avoid “drink + dessert + fried entrée” on the same night.

Travel & Parties

• Eat a high-protein, high-fiber meal beforehand.
• Bring a shareable high-protein dish.
• Walk when you can; steps add up at airports and breaks.

Monday Recovery (If You Overshoot)

Hydrate, hit your steps, return to normal meals. No punishment cardio, no crash cut. One day doesn’t define your week—your response does.

Key Takeaways

• Structure weekends with the Anchor 3.
• Order around protein and veggies; pick one indulgence.
• If you go over, recover—don’t overcorrect.