80% of the time you should stick with your meal plan. Focus on protein, fiber, water, etc.
The remaining 20% of the time, you are not as strict. You can have your favorite treat in a reasonable portion size. Don’t stress but don’t go crazy.
3 meals a day = 21 meals each week.
Therefore, 4 meals each week are flexible.
With this formula you give yourself permission to have foods not on your meal plan. It’s fine to have a treat or indulgence. You may not eat it, but you give yourself permission. By letting go of that restriction, it is easier to stick with the plan the rest of the time.
