BREAKING THROUGH PLATEAUS WITH NUTRITION GOALS
If you’ve ever felt stuck — like you’re eating “pretty well” and training hard but not seeing results — you’re not alone. Nutrition plateaus happen to everyone, whether you’re chasing fat loss, muscle gain, or performance. The key isn’t to give up, it’s to step back, assess, and make smart adjustments. Here’s how to break through a nutrition plateau:
Audit Your Intake Honestly
The first place to look when progress stalls is your actual food intake. It’s easy for calories to creep up without realizing. Any of this sound familiar?
Large portion sizes
Casual snacking
Bites, licks, and tastes you take while cooking
Eating your kids’ leftovers
Sauces and oils
Even healthy foods can block progress if portion sizes or calorie density are overlooked.
Your action step: Track everything you eat and drink for 1-2 weeks, including weekends. Be honest and precise — for accuracy use a food scale and/or tracking app. After you reflect on your intake, you will have a clearer perspective on what it stalling your goals and where you need to go next.
Adjust Your Calories
Once you know what you eat day to day, you may need to adjust your calories. For best practice, it is recommended to talk with a certified professional, but you will most likely be able to tweak your food slightly based on your goals.
If Your Goal Is…
Fat loss
If weight has stalled for 2–3 weeks, you may need to slightly reduce calories or increase movement.
Solution: Slightly reduce your daily calories or increase your daily movement. Avoid drastic cuts — sustainable changes are easier to maintain and healthier long-term
Muscle gain
If you’re training consistently but not getting stronger, not recovering well, or your weight is stagnant, you may not be eating enough to support muscle growth.
Solution: Increase your calorie intake in small, controlled amounts and track performance in the gym.
Prioritize Protein
Protein is essential for improving body composition, decreasing fat mass, increasing muscle mass, and longevity. Research supports a daily recommended goal of 0.7–1 gram of protein per pound of body weight per day.
Tips on increasing protein intake:
Aim for 30-35g protein per meal (minimum)
Combine protein sources for greater intake
Spread out your protein intake throughout the day
Aim to get protein from lean animal-based sources and high quality plants and whole grains
Supplement with whey or pea protein - this is not a meal replacement
Eat 15g protein before a resistance training session
Females should aim to consume 15-30g protein post-lift within an hour of finishing their workout, while males have up to 3 hours to consume a high-protein meal post-workout
Plateaus Aren’t Failure!
Hitting a plateau doesn’t mean you’ve failed — it means your body has adapted. That’s actually a sign of progress! The challenge is knowing when to adjust and having a plan to push through. Whether it’s refining your nutrition, managing recovery, or getting fresh eyes on your routine, small shifts can restart your momentum. As always, consult a certified professional with questions or coaching.