Earlier this week, I was chatting with one of my clients about the challenges of staying on track with nutrition goals with a work event coming up involving hosting clients. Between restaurant menus and the pressure to indulge, it’s easy to feel like you have to choose between your health and your work. So, I put together these practical tips to help you make better choices and stay focused on your goals—even when dining out with clients.
“These practical strategies make it possible to stay on track with your health goals while excelling in your professional commitments.”
1. BUILD it into your weekly plan
When you know a client meeting is coming up that involves dining out, you can plan ahead to balance your weekly calorie intake. For example, if you’re currently in a calorie deficit aiming for weight loss with a daily goal of 1800 calories, consider increasing your intake to 2250 calories on the day of the event. This allows some flexibility to enjoy the meal without feeling restricted. Then, over the next three days, adjust by slightly reducing your intake to 1650 calories. This approach helps you stay on track with your weekly average calorie goals while still allowing room for special occasions.
2. Prioritise Protein Intake
Consuming sufficient protein throughout the day, especially before a meeting, helps you feel fuller for longer. Aim for high-protein meals or snacks, such as eggs, Greek yoghurt, or lean meats, before heading to your work event. This can curb cravings and reduce the temptation to overeat.
3. Focus on Fibre and Vegetables
Fibre-rich foods and vegetables can be incredibly satisfying and prevent overeating. Incorporate plenty of these into your meals leading up to the meeting day. For instance, a large salad with mixed greens, peppers, and lean protein for lunch can help stabilise blood sugar and keep you satiated.
4. Hydrate, Hydrate, Hydrate
Water is your best friend before, during, and after client meetings. Staying hydrated helps manage hunger and can prevent you from mistaking thirst for hunger. Opt for water, herbal tea, or sparkling water at the meeting rather than sugary drinks or excess caffeine.
5. Choose Mindfully from the Menu
When ordering, go for nutrient-dense, balanced options. Aim for dishes with lean proteins, veggies, and whole grains if available. Avoid heavily processed or deep-fried options, and consider asking for dressings or sauces on the side.
6. Limit Alcohol Intake
If alcohol is part of the meeting, try to limit your intake. Alcohol not only adds empty calories but can also impair your judgment around food choices. Consider sparkling water or a non-alcoholic drink, especially if you have multiple meetings or events lined up.
7. Pre-Plan Meals for After the Meeting
Prepare some healthy meals or snacks at home to eat after your meeting. This can prevent post-meeting hunger from leading you to convenient but unhealthy food choices. Having something ready means you’re less likely to compromise your nutrition later in the day.
With a little planning and these simple tips, you can manage your nutrition without sacrificing professionalism or enjoyment.
About the Author
James Stoddart-Burrows MSc MA CSCS PICP
James holds an MSc and Masters in Sports Science; he is a Certified Strength and Conditioning Specialist (CSCS) and a Poliquin International Certification Program (PICP) coach. James brings over two decades of experience in personal training and strength coaching. Having trained NFL players, elite athletes, and high-profile professionals at some of the world’s top-tier facilities, James combines exceptional expertise with a passion for helping clients achieve transformative results. Now, he brings the same premium service to his home town with Pinnacle Strength Lab, a private gym and personal training facility based in Medstead, near Alton, Hampshire. James specialises in sustainable fat loss, strength building, injury rehabilitation and strength and conditioning for athletic performance, offering bespoke coaching tailored to every client’s goals.
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