🧮 Countdown & Pre-Challenge Activity #3: MEAL PLAN 🧮
🧮 Countdown & Pre-Challenge Activity #3: MEAL PLAN 🧮
❔ What is the first thing you think of when you decide that you need to 'get healthy' and 'lose weight'?
❔ What is at the top of the list when your doctor tells you that your blood pressure needs to be managed or that your cholesterol numbers are too high?
More often than not, they will suggest that you follow a low carb, low sugar, low salt, low fat, etc., etc., etc. diet. They may even give you a '2-pager' on what they might suggest for you to follow and then they tell you to make an appointment in 6 months to see how you are doing and out the door they go to their next appointment. This scenario is if you are one of the lucky ones. You could be one of those who have been brought to an Emergency Department of a hospital with chest pains, tingling in your limbs, shortness of breath, etc. After running a battery of tests your diagnosis is revealed and ultimately, as part of your discharge plan, your eating habits are once again called into question and perhaps even being attacked.
Most of the time, after such an appointment, you feel like a failure; you feel hopeless. Let me tell you, it is NOT you. Our food supply is tainted, and clever advertising can entice us with delicious looking, overly processed food that, if you think about it logically, CAN'T possibly be all that good for you!! Whatever you think about nutritional information that is shared within the media, the more ingredients in a food that you can't pronounce and the less work you have to put in to get something on the table - the more unhealthy the meal becomes.
Searching on the internet for ideas becomes even more confusing ... many sites tell you to eat this and not that or to eat that and not this; but if you look closely you will see that many of these sites are also sponsored by those that have a monetary interest in the 'healthy food' industry. Although I don't believe everything that I read, even from those sites that are 'experts', I think that a lot of what is written here is true. Please join me in reading the following article published by Centers for Disease Control and Prevention on Healthy Weight and Growth:
Of course, there are plans out there like Weight Watchers, Nutrisystem, Noom, Atkins, Paleo, Keto - the list goes on and on. Unfortunately, there is no 'one size fits all,' and various plans work better for some than others. You have to decide what interests you and then give it a try. Knowing that weight loss and a healthy lifestyle are not the same for everyone lends itself to the fact that you can/will try many things before you find something that resonates with you, fits into your lifestyle, and helps to get the results you need. Do some research; pick a plan to follow that piques your interest, and follow that plan for a period of time.
In business, they talk about adopting processes in a 'plan-do-check-act' format. Basically, there is a task at hand, and you have to figure out the best way to navigate all the steps from beginning to end. You PLAN how to get that task done by doing research and developing the steps that are needed to execute it. You DO follow that plan and CHECK your progress, carefully documenting your findings along the way. If you find a flaw in the plan, you ACT to correct your steps to eventually have a satisfactory outcome. You really can use this 'plan-do-check-act' approach in many aspects of your own life. Why not try this approach to find the nutritional plan that resonates with you? What meal plan are YOU following (or will you follow) for YOUR healthy lifestyle journey?
> > > > PLEASE BE AWARE **and** ASSURED ~ any and all of these recommendations NEVER, Ever, EVER supersede recommendations from your healthcare provider. We are all individuals and are all at different stages of life (and health), which sometimes dictate what we can and can't eat. If you are under a physician's care and a meal plan has been recommended for your specific needs, please continue following your doctor's orders! If you are not under a physician’s care, have no idea what might work for you, and are not sure how to get started, maybe it is time to make an appointment and consult with your healthcare provider. It is always advisable to get such advice anytime you are considering a change, especially if it is a major change.< < < <
📓 Your assignment: Countdown & Pre-Challenge Activity #3: MEAL PLAN 📓
Decide what plan you will be following and track, Track, TRACK(!) - at least for a period of time (perhaps for the 8 weeks of the 2025 Spring 5% Challenge). At the end of your ‘test period, ’ take the time to review your steps and your results to see if your plan is working for you. It doesn’t matter if you have been searching for ‘the plan’ that resonates with you or you are doing something that is working for you; please write it down. The data that you can review at the end of the designated time period will be eye-opening.
Feel free to add your comments to this thread outlining your meal plan for a successful 2025 Spring 5% Challenge (if you blog, you may add the link to your blog here, or you may simply wish to copy/paste your writing here - or do both!), but please consider sharing!!
Remember to feel proud of each and every day that you 'work your plan'; however, if you have a day where you stumble, don't dwell on it; pick yourself up, dust yourself off, and keep walking toward your goal(s).
Once again, you are invited to add your comments to this thread outlining your goal-setting plans for a successful 2025 Spring 5% Challenge (if you blog, you may add the link to your blog here, or you may simply wish to copy/paste your writing here—or do both!), but please consider sharing!!
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PLEASE NOTE: The Seasonal 5% Challenge Teams are very active. You will be expected to participate to the best of your ability.
ALL challenge weeks run from Saturday through Friday - you will be expected to record your exercise and ‘Living the Good Life’ points based on weekly Challenge themes. You are expected to record these points daily or at least as often as you can during the week but no later than 11:59 pm each Saturday (your local time). In addition, you are expected to weigh in one time per week by 11:59 pm every Saturday (your local time). Your individual team leaders and/or teammates will help to answer any and all questions about where to record your points.
🔮 Our 2025 Spring 5% Challenge Teams are currently being set up. 🔮
✉️ You will be invited to your individual team soon, in enough time to get to know your team leaders and teammates. Until then, get to know some of the Challengers in the 5% Challenge Community who will be participating right along with you. ✉️
📢 Announcements will be made when invitations to your individual teams are sent. Please visit this team, the 2025 Spring 5% COMMUNITY TEAM, often, as this will be the best source for up-to-date information. 📢
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Please be sure to set yourself up for S-U-C-C-E-S-S!! Why not start by taking part in **ALL** of the Pre-Challenge Activities? Here they are listed (along with their links) so you can find/participate in all of them!!
Replies
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My meal plan is the same as it is for every challenge tracking macros, accurately logging them and weighing everything out.
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I probably stay around the same of eating more veggies, stay away from take out, cook at home. It saves money.
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This past week I started to eat smaller meals and fruit for my snacks. Chips are my big down fall and now that I can eat carrots again, I cut them up into strips and eat them with hummus with lunch with fewer chips. Chips are so addicting!
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I do not have any dietary restrictions for medical reasons, and experience has shown me that if I completely deny myself something, the cravings for it can become quite unpleasant. Consequently, in my meal plan all foods are on the menu…burgers, pizza, ice cream…provided my day follows two simple rules:
Maximum of 1800 calories
Minimum of 130g of proteinWith high-calorie foods, the only way to still fit under the calorie cap is to limit portion sizes: two slices of pizza instead of 3-4, for example. I also have found I am more satisfied after two larger meals rather than 3-4 smaller ones, so I usually skip breakfast and midday snack in favor of larger lunch and dinners. I do, however, make a special effort to reserve 100-200 calories each day for something sweet, something more for the soul than for the body and usually enjoyed right before bedtime.
As a bodybuilder who lifts weights, higher protein is needed to grow/maintain muscles, so my day always includes hefty portions of meats and dairy. I do have a protein shake on days I lift for an added boost, and reserve the right to drink one if my daily protein total is a little low, but almost always I can hit 120-140g protein with my food alone, often far more. I usually prefer leaner cuts of meat from a taste perspective; by consuming less fat, it frees up calories I can use elsewhere, often in the form of eating bread (my special downfall is all types of bread products…rolls, donuts, cake, etc).
As the family chef, I make sure each meal also includes a fruit or vegetable, sometimes steamed or sauteed, sometimes served raw. I do not enjoy the taste of salad dressings and most gravies, so avoiding them (and their massive calorie counts) is not particularly hard for me.
I have learned I get more satisfaction from eating my calories than drinking them, so my drinks are usually limited to water or milk. I used to be addicted to soda and have worked hard to break that addiction, and now indulge in one only a couple times per month. I do still enjoy a good sweet tea, but only have one when I eat out.
Which brings me to my last point of my dining plan: during the 8 weeks of the Spring Challenge, I promise to prepare my own food almost exclusively. I cannot promise to NEVER eat out, but between the high monetary expense to feed an entire family and the high calorie count, it runs counter to my goals for the next few months. For the sake of argument, let's say a max of twice during this challenge.
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My meal plan is to continue weighing and measuring my all my food and tracking it.
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My meal plan is 1100-1500 calories. 85+g of Protein and LT 100g Carbs.
I pre-log and track to watch my limits and macros.0 -
I already rarely eat out or consume processed foods. Plan to restart daily protein shakes. Keep better track of daily calories. Get my water in early.
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My meal plan so far has been working for me and keeping me satisfied. I haven't been eating carbs, including fruit or lots of processed foods. I stay within my calorie range set by MFP (mostly under). I want to get more acquainted with macros. I will introduce carbs back into my diet within the next month or so and I need to see what that looks like. Perhaps, no more than 145g a day. I cook my own meals but have an event tonight, Saturday, dinner and a movie Sunday. I am going to navigate those and get back to my plan for the challenge. I still hope to have a loss!
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My meal plan is to keep following the pre-diabetic diet I have been using.
I will track my food everyday.
I will weigh and measure my food to be sure and get the correct amounts.
I plan on trying different fruits and veggies and work them into my meals.
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I meal plan and prepare healthy breakfasts and lunches usually on Sunday for 3 days in the office per week and each meal includes fruits and/or veggies. I always have frozen grains, fruits and veggies on hand as well which helps keep meal prep more efficient.
Dinner is the chore because I cook for myself and my husband most nights and he does not like healthy food; however, we do only purchase lean meats so that is at least somewhat helpful. I always have at least one veggie with my dinner. I will often also sneak diced or shredded veggies into the meal and he won't even notice. 😋
During this challenge, I want to plan the weeks worth of meals (minus Wednesdays because that's his turn to cook - which means splurge night for me) before I go grocery shopping and actually post the list for each day on the fridge (so we both know what to expect to take out of the freezer). I generally only shop the actual grocery stores for fresh produce, dairy and breads as we stock our freezers from the big club stores and I do a lot of batch cooking to make weeknight cooking easier as well.
I do keep low fat/low calorie snacks on hand for myself and do usually indulge in one per day; i.e., So Delicious Coconut ice cream bars or mini Kind bars (both of which are 100 calories or less and have some type of nutritional value).
I have been sticking to mostly less than 1,400 calories per day depending on how much exercise I am doing.
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My meal plan will vary. On some days I can cook more, other days grab what I can.
In that area I've been cooking extra on the days I do, and throwing them in the freezer. WOOHOO I've noticed when I buy frozen foods now i am NOT IMPRESSED any more. GAME CHANGER!
I have an indoor grill/griddle combo coming tomorrow (Sat) and have been watching a TON of recipes many of which include Freggies (FRuit/vEGGIES). This has been an area I've needed to work on and looks like this will help me out a lot.
I am NOT one to really "Meal plan" Sure I'll know usually ahead of time what I'd like. But it also depends on my body. I've been learning since the last time I worked on meal planning it's ok for me to have various choices based on "I can eat anything I'd like" and know that'll be the meal I had planned on if possible, I also have the 2nd choice which is quite a bit smaller "Just in case" ready, and 3rd at times I can barely eat, so there is a 3rd choice now also. For me, this works well.
I'll continue to track my food! That is essential for 99.9% of us. Including myself!0 -
My best diet plan is simply to stop eating when I feel satisfied; just not overeat. I already cook and eat a varied diet of nutritious food. Eating more fruit would also be good for me. I won't leave out treats completely, but eat in moderation. Also, eating while watching TV in the evening when I am not hungry will be stopped. I will also drink fruity drinks that have less sugar in them than soft drinks.
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Eating Plan is…
plan meals AMAP-make good choices when eating out
make a list and ONLY get what is on the list..cook and eat it !!
Love/Hate rotisserie chicken at store ( tastes so good/ so loaded with sodium) so fix own chicken
Track food,,must do!! and this……..
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I do better at both 1) keeping the weight off and 2) getting the nutrition I need by staying LCHF (Low Carb/High Fat). I do this with 5 or 6 small meals rather than three big meals. I've done this for many years, so it keeps my blood sugar in the normal range and keeps my weight stable. I'm not a sweet eater, which makes this easier than it is for some. Occasional sweets are minute amounts. I can eat ONE piece of a chocolate-covered macadamia nut (and not two) to feel completely satisfied. Through Weight Watchers, I found how one tablespoon of ice cream can satisfy any longing. I also discovered that even one piece of bread or other bakery product stalls any weight loss - and in fact, it can put on a pound overnight. That has become more difficult because I have a young woman rooming with me now who prepares some of our meals. I had to tell her not to add so many bakery items to my meals. So now she fixes half an avocado with lemon pepper for me instead of avocado toast - or cottage cheese with chopped fresh fruit instead of something else.
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For health reasons, I was referred here to log food for doctor's office which includes macro targets. Exercise also prescribed and tracked.
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I will follow my own eating plan. I have a recipe box of favorite recipes and a bunch of things I know how to make healthy. I have most food on hand. I have many healthy cookbooks. Lots of Mediterranean, diabetic and heart health recipes. So I REALLY, REALLY have no excuse for not eating right. I’ve realized how helpful a digital kitchen scale is
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My meal plan is to stay below 1600 calories and to get some kind of exercise in each day.
Since I sit at my computer most of the day, I make a point of getting in 2500 steps BEFORE I can sit down for the first time. I work from home, so I don't have far to "go to work". Even if I don't get in any other exercise, I get these steps and about 25-35 minutes automatically. FYI, my husband laughs at me as go jobbing by his room every morning.
Last challenge, I actually lost the most weight than I had ever on any other challenge, so this time, I'm going to do the same!!!
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