🧮 Countdown & Pre-Challenge Activity #3: MEAL PLAN 🧮
For this Pre-Challenge Activity, we decided to do a bit of new research and ask Google:
Q: How do you approach nutrition when trying to get healthy and lose weight?
A: To approach nutrition for health and weight loss, create a calorie deficit by choosing whole, nutrient-dense foods and controlling portion sizes, emphasizing fruits, vegetables, lean proteins, whole grains, and healthy fats. Reduce intake of added sugars, processed foods, and refined grains. Practice mindful eating by slowing down, paying attention to hunger cues, and staying hydrated with water. Incorporate regular physical activity for optimal results and to support overall health.
Sounds easy, right? For some, perhaps it is. For some - the above makes perfect sense but is not that all that easy to incorporate into our daily routine(s). For many, this seems like a daunting undertaking!
In Pre-Challenge Activity #1, we asked you to think about what YOU wanted to get out of the Challenge. In Activity #2, we asked you to set some goals. There is a wonderful article put out by The Mayo Clinic which discusses: Weight loss: 6 Strategies for Success. Besides the nutritional component, it also discusses exploring YOUR mindset and YOUR ultimate goals and it focuses on making lifestyle changes that you may need to embrace in order for you to have the utmost success. You might want to bookmark this article and refer to it during the 2025 Fall 5% Challenge so that you can check YOUR PLAN and adjust it as YOU need to.
Here is the link:
Please also consider WHY you are planning to embark (or continue) on a Healthy Lifestyle Journey. Only YOU can answer the ‘why’ behind this important question. For some of us it is because we want to look/feel better when we look in the mirror. For others, our motivation is because we want to look great in wedding/family reunion photos (a short-term goal that can be extended once you’ve begun to see results) … but for others - the WHY is because you (or a loved one) just had a cardiac episode or had a check-up where bloodwork suggested diabetes; still others want to follow this path to help them move better; feel stronger … to ultimately live longer and to have the best quality of life while we are on this earth. As discussed before, YOUR ‘why’ is unique and can/should be front and center in your life and in everything you do.
IF YOUR ‘WHY’ is connected to a recommendation from a healthcare professional, YOU MUST ABSOLUTELY FOLLOW THEIR ADVICE ABOVE ANYTHING/EVERYTHING SUGGESTED HERE.
There has been a lot of information out there lately stating that our food supply is tainted. 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:
1. Tips for Healthy Eating for a Healthy Weight https://www.cdc.gov/healthy-weight-growth/healthy-eating/index.html
2. How to Have Healthier Meals and Snacks
For those of you that are looking to try something ‘new’, 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 professional. 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 Autumn/Fall 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 Autumn/Fall 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).
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PLEASE NOTE:
The Seasonal 5% Challenge Teams are very active. You will be encouraged and asked to participate to the best of your ability.
ALL challenge weeks run from Sunday through Saturday - you will be asked to record your exercise and ‘Healthy Habits’ points based on weekly Challenge themes. You will record these points daily or at least as often as you can during the week but no later than 11:59 pm each Sunday (your local time). In addition, weigh-ins are requested one time per week by 11:59 pm every Sunday (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 Autumn/Fall 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 Autumn/Fall 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! 🧮
Here is the link: https://community.myfitnesspal.com/en/discussion/10946619/countdown-pre-challenge-activity-1-your-input-participation#latest
🧮 Countdown & Pre-Challenge Activity #2: SET SOME GOALS! 🧮
Here is the link: https://community.myfitnesspal.com/en/discussion/10946749/countdown-pre-challenge-activity-2-set-some-goals/p1?new=1
Replies
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My meal plan is simple track my macros and make sure I get green check marks on my calories and protein. Also weigh and measure out my food.
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My calorie goals are set along with my macros - I just did a reset on my MFP goals. I will plan my meals to add more freggies and whole grains for the week before I make my grocery list. I've found over the last few weeks that if I order groceries for pickup/delivery or send my husband to the store, I don't over-purchase and I only get what I plan on for my meals.
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I track my food on an app provided by my insurance plan and it's a whole food/plant based eating plan with added healthy fish and small amounts of poultry.
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My meal plan macros are carbs 50%, fat 30%, protein 20%, with calories of 1200 base, plus workout calories. I'm on maintenance. I generally plan my meals for the whole week, then do the shopping. I schedule a once day per week to prep some dinners, lunches and snacks ahead.
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Lower carb/higher protein like always. I am having a hard time hitting my protein goals. But, it's a work in progress.
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i track my food on MFP and i eat a variety of fresh fruits, veggies, and other healthy, tasty and filling foods.
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I track my food on MFP.
I try to plan meals for the week on Sundays.
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My meal plan iin general s to focus on eating higher amounts of protein and fibre and keep carbs to a reasonable level. I have a set routine for breakfast so I know that I am getting sufficient protein and fibre to begin my day. Dinners are cooked by my husband so I don't always have control over the amount of protein or fibre that will be included in that meal, but I do know how to supplement in a healthy way, if I know that my protein or fibre levels are not to my standards. I do struggle with lunch - finding meals that I want to eat that meet my criteria but generally I can hit my protein and fibre targets each day.
I've tracked enough food over time, that I have a good idea of the amount of protein and fibre I'm consuming without constant tracking. If I'm not sure, I will occasionally track for a day or two.1 -
I track my meals on MFP. I read labels to check on the amounts of fat, carbs, sodium and protein. It's eye opening to see what some foods contain.
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To track my food everyday and stay within my calorie range.
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My goal is to get back in the habit of pre-planning my meals for the week which can also help me maintain a grocery list. I will log my food daily and work hard to stay within my calorie range. I'd also like to try a new recipe at least once a week.
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I have been eating low carb since last October, and I plan to stick to it. I will be tracking my macros and getting set for a bit more protein and less fat than I have been eating. Switching it up because I have been in a bit of a stall lately. The fall season bring lots of fun foods and I plan to find recipes that will allow me to have some of these - but low carb for me. Especially I would like to make some delicious fall hot drinks for my evenings.
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TRACK MY CALORIES HERE ON MFP
ALCOHOL 1 DAY A WEEK
WORK ON MY WATER CONSUMPTION1 -
My meal plan will be to use the MFP Food Planner and it will be low carb. I will work to stay within the recommended ranges.
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Tracking and staying in range always kept me steady, not gaining. But now I need to focus on food choices.
I will be following a Mediterranean diet handout focusing mainly on poultry and fish as protein, whole grain carbs and lots of fruit and vegetables. Limited dairy choices. Daily include nuts and seeds. Increase water.
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October 4, 2025:
I've written about my Countdown and Pre-Challenge Activity in the MFP Group:
🖊️📓💻 Seasonal 5% Challenges ~ BLOGGERS!! ✍️🖊️📓💻Please visit
hicim705's Haven.
Here is the link:
https://community.myfitnesspal.com/en/discussion/10878935/hicim705s-haven#latest
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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 Mediterranean, diabetic and heart health recipes. I do wish this no taste for food would go away
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My meal plan is to follow the calorie restriction set by MFP as well as eat low carb/keto and follow Intermittent fasting on an 18-6 schedule with the goal to extend that to A 20-4. I plan to have some fun fall and winter drinks ready to keep me feeling festive without derailing, and I am going to work on stress eating and finding better ways to cope with my feelings. Also, I am eating for better brain health, clarity of thinking, and no sluggish sugar brain.
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I will follow a plan that is moderate carbs, calorie counting and intermittent fasting. This constiently works for me when I follow it. I enjoy this way of eating and will be trying some new recipes or variety.
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Gluten-free Mediterranean diet plan within recommended daily range is my plan.
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