Are you tired of feeling restricted by meal plans that leave you clueless about what to eat or how to adjust them to fit your goals? In this episode, I break down how to understand and tweak meal plans confidently, empowering you to be in control of your nutrition — whether you're following a plan or flying solo.

Key Topics:

• The purpose of meal plans as templates, not strict rules
• How to identify and understand the building blocks: protein, carbs, fats, and color (fruits & veggies)
• The mental checklist for analyzing any meal
• Flexibility within structure: swapping foods without losing progress
• How tracking in apps like Chronometer helps empower decision-making
• Reading menus and meals when eating out: the mindset for control
• Common pitfalls with rigid meal adherence and how to avoid them
• Using meal plans as a foundational practice to build intuitive eating habits
• Practical step-by-step example of constructing and tweaking a simple meal plan
• Avoiding overeating or under-eating by understanding food choices

Need help - without the pitch? You can always DM Johan at https://www.instagram.com/johanvesters_ocs/ with any questions or podcasts suggestions.

You can also grab one of OCS’ free resources by messaging:

- GUT > gut health guide

- MEALS > meal plan training

- QUIZ > metabolism & lifestyle quiz

- PROTEIN > protein cheat sheet