Complete these steps before your next check-in. This is what turns everything from the video into a habit.
Step 1: Audit Your Week Before picking a single meal, look at your actual schedule. Answer:
What day(s)/time(s) do you usually skip a meal, forget to track, or grab something off-plan?
What's causing it? (Rushed mornings? Long workdays? Social plans?)
Step 2: Choose Your Meals Pick your meals for the week from any combination of:
[ ] Meal inspiration in your client portal
[ ] Your own go-to staple recipes
[ ] New recipes you find online
💡 Tip: Try to choose recipes that share ingredients (same protein, same veggies, same grains). It makes your grocery list cheaper and your prep faster.
Step 3: Build Your Grocery List Build your list around the ingredients that overlap across meals first, then fill in anything meal-specific.
Step 4: Plan Your Prep Around YOUR Schedule Using what you found in Step 1, decide what to prep:
If mornings are rushed → prep breakfast
If lunch always turns into takeout → prep lunch the night before
If evenings are chaotic → prep dinner components early in the week
If you're short on time in general → bulk prep your macro sources (chicken, rice, pasta) even without full meals prepped
Step 5: Set Up Your Saved Meals in MyFitnessPal For at least 2-3 of your planned meals, create and save them in MFP so you're not re-entering ingredients every time.
Step 6: Pre-Track One Full Day Pick one day this week and pre-track it before it happens:
Look at what you've prepped/have on hand
Log your meals in MFP ahead of time
Adjust portions until you're hitting your macro targets
Follow the plan that day — just make and weigh what's already logged
Come to your next check-in ready to share:
What worked well
Where it felt hard or clunky
Whether pre-tracking made your day easier or harder to follow
This assignment is designed to build the exact skill taught in the Macro Tracking Masterclass — turning tracking from a daily decision into an automatic system.