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What is an occasion day?Updated 2 days ago
🎉 Occasion Day Overview
An Occasion Day is a planned break from your structured eating plan — designed for special events, holidays, social meals, or times when enjoying food with others is important.
Whether you're following the New You Total Plan or the Switch Plan, Occasion Days help you navigate real life without guilt, while staying focused on your long-term goals.
💡 Why Include Occasion Days?
- Keeps your plan flexible and sustainable
- Reduces feelings of restriction
- Supports a healthy relationship with food
- Makes room for birthdays, holidays, nights out, or family events
- Encourages balance, not perfection
🧠 How to Approach an Occasion Day
Occasion Days are not "cheat days" — they’re intentional, mindful breaks that are planned and balanced. The key is to enjoy the moment and then return to your plan the next day with confidence.
🍽️ Smart Occasion Day Tips
- Choose lean proteins, veg-heavy dishes, and skip heavy sauces
- Ask for dressings/sauces on the side
- Include salad or vegetables with your meal
- Avoid creamy, deep-fried, or sugar-heavy foods where possible
- Drink plenty of water throughout the day
- Don’t skip meals—this often leads to overeating later
- Enjoy every bite, guilt-free, and get back on plan the next day
🛍️ Takeaway & Restaurant Ideas
🔄 How to Use Occasion Days with the Total Plan
If you're following the Total Plan (100% TFR):
- Use Occasion Days sparingly (e.g., once every few weeks)
- Avoid stacking multiple Occasion Days in a row
- Plan ahead and return to TFR the very next day
- Consider doing a Boost Day or Sprint afterwards to refocus
- Be mindful that reintroducing carbs and salt may cause temporary water weight gain — this is normal
🔄 How to Use Occasion Days with the Switch Plan
If you're on the Switch Plan, Occasion Days can be used more regularly, but still with intention.
- Include 1 Occasion Day per week if needed
- Surround it with Boost or Nourish Days to stay balanced
- Keep portions reasonable, and stay hydrated
- Use it as a tool for social connection, not emotional eating
- Don’t compensate by skipping meals — just return to your plan the next day
🗓️ Example Week (Switch Plan with Occasion Day)
💛 Final Thoughts
Occasion Days are a powerful part of a balanced plan. Life is meant to be enjoyed — and with the New You Plan, you can enjoy special moments without guilt and still reach your goals.
💬 Need Support?
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Enjoy the occasion. Embrace the journey. Return to your goals. 💛