Healthy Eating: How to Get back on Track After Falling Off Plan
Firstly, there’s a part of me that hates to use ‘getting back on track’. That phrase is all about the diet-mentality, of either being ‘on track’ or ‘off track’, BUT we’ve all been there, and I know you’ll understand exactly what it means… so, how do we get back into healthy eating habits?
One skipped meal turns into takeout three nights in a row. A few “treat yourself” moments snowball into a full-blown reunion with old habits you thought you’d left behind. And before you know it, your energy is off, your mood is flat, and your cupboards are basically full of junk again.
First of all, take a deep breath. You haven’t failed. You’re human.
Here’s 6 things you can do to make positive changes today.
1. Ditch the “Start Over” Mentality
You’re not starting healthy eating from the beginning —you’re continuing your journey. Remind yourself of what has worked in the past, what foods make you feel good, and what small changes helped before. This is reset, not punishment.
2. One Meal at a Time
Don’t aim for “perfect days.” You only need to make one healthy choice at a time. That could mean cooking a simple dinner tonight or prepping over night oats for breakfast tomorrow. Every single meal is a new opportunity.
3. Add, Don’t Restrict
Instead of focusing on what not to eat, focus on what you can add in. Can you sneak some greens onto your dinner plate? Add fruit to your breakfast? Pour a big glass of water before your morning coffee? These small adds can make a big impact without making you feel deprived.
4. Plan for Real Life
Don’t vow to become a gourmet chef overnight. If your week is chaotic, keep it realistic. Stock up on healthy convenience foods – ready made soups, pre-packed salads, pre-chopped fruits, cooked chicken, fresh pasta sauces. A little planning beats all the best intentions.
5. Reframe “Bad Habits”
Instead of judging yourself for slipping, get curious. Were you stressed? Overworked? Bored? Emotional? Once you spot the patterns, you can address the why behind the habits—not just the habits themselves.
6. Celebrate the Wins (Even the Tiny Ones)
Made a nourishing meal? Walked past the snack aisle? Drank water today? That’s progress. Celebrate it. The more you notice what you’re doing right, the easier it becomes to build momentum.
Healthy eating isn’t a finish line—it’s a rhythm that shifts with your life. Falling out of step doesn’t mean you’ve failed. It means it’s time to listen, adjust, and gently guide yourself back to what feels good.
You’ve done it before. You can do it again. And this time, with more self-compassion, it might even feel easier.
Work With Me
New Programme (coming soon)
Does this resonate with you? I’m going to be opening the doors to my 14 Day Make Peace with Your Plate programme soon. In this, I’ll help you to move away from the endless binge-restrict cycle and start to explore what foods nourish you and how you can start to build a better relationship with food and your body.
Mail List & Free Guide
It’s not quite ready yet, but it that sounds interesting, you can grab my free Make Peace with your Plate guide here https://subscribepage.io/OvCEZa and join my mailing list to make sure you get more info about the programme (when it’s ready).
You can find out more about me and my story on my website https://mrsfnutrition.com/mystory/
Thanks for reading!
