🧮 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 fault. 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 to begin to incorporate a healthy eating plan leads to additional confusion and can become even more frustrating. ... 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. I’ve begun to question many of the ‘claims’ that I read. I try not to believe everything that I read and if the claims are ‘easy’ and ‘too good to be true’ they usually are. 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 in the following is true. Please join me in reading the following articles published by Centers for Disease Control and Prevention:
- Tips for Healthy Eating for a Healthy Weight
https://www.cdc.gov/healthy-weight-growth/healthy-eating/index.html - How to Have Healthier Meals and Snacks
https://www.cdc.gov/healthy-weight-growth/healthy-eating/meals-snacks.html?CDC_AAref_Val=https://www.cdc.gov/healthyweight/healthy_eating/index.html
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 one 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.< < < <
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 Summer 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 Summer 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 Summer 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 asked to record your exercise and ‘Healthy Habits’ 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 Summer 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 that 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 Summer 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!!
Countdown & Pre-Challenge Activity #1: CHALLENGE INFORMATION AND YOUR INPUT & PARTICIPATION
Countdown & Pre-Challenge Activity #2: SET SOME GOALS
Replies
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🥗 My PDCA Nutrition Plan – Summer 5% Challenge Edition
✅ PLAN
I’ve chosen to follow the Plating Method—it’s simple, visual, and helps me stay grounded in balance. Half my plate will be non-starchy veggies, a quarter lean protein, and a quarter healthy carbs. I’ll aim for:
- Whole, minimally processed foods
- Limited added sugars and refined flour (yes, including sourdough—portion control!)
- Fresh seasonal produce to stay in rhythm with summer
I’ll also prep meals twice a week to stay ahead of decision fatigue and track my intake (without obsessing) using a daily food journal or app. I’m not chasing a trend—I’m curating a lifestyle.
🚀 DO
For the 56 days of this challenge, I will:
- Track my meals using MyFitnessPal or a written log
- Prep one breakfast + one lunch ahead every week
- Hydrate with at least 64 oz of water daily
- Reduce unplanned snacking, especially late evening
- Reflect weekly on what worked and what triggered overeating
🔍 CHECK
Weekly, I’ll check in on:
- Energy levels
- Mood and cravings
- Digestive comfort
- Weight progress (but not obsessively)
- Meal prep success and time management
If my energy is dragging, if I’m constantly hungry, or if I feel bloated, I’ll assess what food groups may be off balance.
🔄 ACT
At the 4-week and 8-week marks, I’ll revisit the data:
- If the plating method still resonates and supports my goals, I’ll continue and refine it.
- If I notice recurring issues (like too many carbs, not enough protein, or frequent cravings), I’ll adjust accordingly.
- My “ACT” may include exploring Mediterranean-style meals more deeply or revisiting my portion sizes.
🧠 My Guiding Truth:
This isn’t about strict rules—it’s about stewardship and sustainability. The best plan is the one I can live with, joyfully and consistently.
I’m not just tracking for the sake of it—I’m building awareness, accountability, and ultimately, freedom.
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We are doing DASH food plan of recommended servings, instead of calorie counting.
Focus is on choosing food types, Mediteranean bent - for heart health, bp & cholesterol type markers.
Tough, but committed through summer and fall to give it a fair shot before our next bloodwork.
The exchanges are very similar to myplate exchanges/swaps (food choices lists) which we did with calorie counting (understand quantity) this spring.
Now RD wants us to focus on food choices to support specific health targets. Hope it works.
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Heart healthy, lower sodium (1500 set my heart specialist though I can up to 1800). I need to get my cholestrol down!! I need to focus in on that.
I'll track my food at least 5 days a week. The other 2 days only will I do not if I am 100% sure I am okay in my parameters, and I'll LOL probably end up tracking to find that out!
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I almost always track my food but lost my streak this past weekend when I was traveling 🙄
I try to focus on whole foods and definitely limit processed foods. I'm looking at Mediterranean and Blue Zones recipes along with my Skinnytaste website that I use for "healthy" meals. Summer is easier to get fresh fruits and vegetables so that's at least helpful and I've been finding more foods that I had never had available or tried that are more palatable for me recently.
I usually meal prep breakfast and lunches for 3 days when I'm working in the office and I'm aiming at meal planning for the remainder of the week this time around as well. Our challenge starts on a weekend when I'm going to be pretty much out of pocket, but I will have that Monday to get back in gear, so I'm looking forward to this summer challenge. I had lost about 8 lbs last summer on the 5% challenge (but gained some back over the winter and stayed steady over the spring challenge).
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I find these posts inspiring to read! Thank you all for posting.
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My cholesterol, blood pressure and blood sugar are all good and I no longer take meds for these. I want to eat heart healthy, low sodium meals. I track all of my meals and try to stay in a 1200 to 1400 calories a day. Tracking everything you eat can be an eye opener.
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My Meal Plan is tracking macros and hitting specific to me numbers from my coach Jackie.
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☑️ Done!!
I've written about this activity in my blog ~ if you are a member of the group: ✍️🖊️📓💻 Seasonal 5% Challenges ~ BLOGGERS!! ✍️🖊️📓💻
please follow this link: https://community.myfitnesspal.com/en/discussion/10878935/hicim705s-haven#latest
If you are not yet a member of the Seasonal 5% Challenges ~ BLOGGERS!!, please visit the team and request to become a member and join me in keeping track of YOUR journey! Here is a link to the team:https://community.myfitnesspal.com/en/group/143978-%EF%B8%8F-%EF%B8%8F-seasonal-5-challenges-bloggers-%EF%B8%8F-%EF%B8%8F
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About 60 years ago, my blood glucose shot up to deadly numbers. Meds didn't phase it, so my doctor said we'd try a "new" method of reducing blood glucose - LC/HF (Low Carb/High Fat). It brought my glucose down almost overnight. By staying on that eating regimen, my blood sugar has remained stable and within normal boundaries ever since. It takes more diligence than most people want to bother with, but it's worth it to me. It keeps my blood work within normal range for everything. When I get off this track because of travel or something else, it's easy to get back on it right away.
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I have written my meal plan on my blog.
Pre-challenge Activity #3 - Meal Plan
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I will follow my own eating plan. For some reason I’m having a problem eating. If I don’t have a taste for something I won’t eat. I have a few recipe boxes of foods I like but they aren’t appealing to me either. I have most foods in the freezers to cook and eat healthy but no taste. I have of Mediterranean, diabetic and heart health recipes. I do wish this no taste for food would go away
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I have drastically cut down on my sugar intake. My A1C was 5.6 on my last doctor's visit, and I want that lower so that my risk of diabetes is lower. It runs in my family and cut my mother's and my brother's lives short. I had sugar yesterday (July 4), but I'm back on plan today. My goals for my eating this next 8 weeks are to eat whole foods, nothing processed, less time in restaurants, and to weigh everything. I have a bad habit of guessing when I track my food, and that's not getting me any closer to my goal.
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I can't follow any kind of prepared meal plan - life just gets in the way. But during this challenge I will be planning my meals for the week on Sundays including more fruits and fresh veggies (hopefully my garden will provide eventually) and less processed foods. I will also be tracking my meals.
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PLAN - Time Restricted Keto diet. I do so much better when I avoid all grains and eat low carb, high protein with moderate fat.
Lunch is a large salad with a protein (Chicken, Fish, Shrimp, or Eggs) No Croutons, sometimes some nuts and cheese. Often a small cup of cottage cheese for dessert.
Dinner is a protein and two vegetables or low carb fruits. One dinner I like frequently is Yogurt made only from milk, no added sugar, sweetener, or flavorings. Mix with softened chia seeds and mixed berries. Dessert of nuts with butter and cinnamon.
DO - pack lunch every workday. make dinner as soon as I get home from work so I can finish eating by 6PM.
CHECK - enter meals into MFP. Get enough protein. Keep carbs low. If I don't want to write it down…then don't eat it.
ACT - If protein is not high enough…be sure to add some extra to dinner.
Have a Great and Healthy Day!!!
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