Planning vs. urges (weight loss)

I’ve heard Brooke talk about planning for what you know you will be able to do with your eating plan.  I’ve had a few days where I felt like my plan wasn’t working for me.  I was too tired and needed a coffee to function or hungrier than I expected after lunch.  I’m unsure if my planning is too strict or if I should just be allowing more urges.  Is there a way to tell between the two?