🧮 Countdown & Pre-Challenge Activity #3: MEAL PLAN 🧮
hicim705
Posts: 6,125 Member
❔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 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 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
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 for others. You have to decide what interests you and then give it a try. Knowing that weight-loss and healthy lifestyle is 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 and fits into your lifestyle and helps to get the results you need. Do some research; pick a plan to follow what 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. It means that there is a task that needs to be completed. You PLAN how to get that task done by doing research and developing steps that are needed to execute that task. You DO follow that plan and CHECK your progress. 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 for YOUR healthy lifestyle journey?
> > > > Of course, any and all of these recommendations NEVER, 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! < < < <
📓 Your assignment:
Countdown & Pre-Challenge Activity #3: MEAL PLAN 📓
Countdown & Pre-Challenge Activity #3: MEAL PLAN 📓
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, write it down!! If you blog
Feel free to add your comments to this thread outlining your meal plan for a successful 2024 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 find you stumble, don't dwell on it; pick yourself up; dust yourself off and keep walking toward your goal(s).
We invite you to add your comments to this thread outlining your goal setting plans for a successful 2024 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!!
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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 team mates will help to answer any and all questions about where to record your points.
🔮 Our 2024 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 team mates. 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 2024 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!!
Pre-Challenge Activity #1:
https://community.myfitnesspal.com/en/discussion/10924226/countdown-pre-challenge-activity-1-information-and-your-input#latest
Pre-Challenge Activity #2:
https://community.myfitnesspal.com/en/discussion/10924322/countdown-pre-challenge-activity-2-set-some-goals/p1?new=1
Heidi (hicim705)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
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Replies
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Activity #3 meal planning.
I’ve tried weight watchers, Rosemary Connolly, and other faddy diets and they all work BUT
They are all restrictive and therefore unsustainable.
For nearly all of my life my mum did all the cooking, using 1950’s eating recipes because that’s what she started her married life with, when both money and food were both scarce. If I put her meals in the tracker I’m always pretty close to 50/30/20 split and I can manage deserts and the occasional cake or piece of candy.
Most mains I can batch cook and freeze. If I stick to my plans and portion sizes I should lose.
With these meals I don’t have to worry about my five a day, because homemade soups are full of them and filling.
Organic vegetables were all we ate when dad grew all our vegetables fed with horse manure.
Carry out meals were not on the menu because of price.
So I’m on 1950’s rations and it’s good because Anne eats them too1 -
Cooking is my hobby; but I have been working on cooking healthier meals that I can take for breakfast and lunches during the work week. Homemade soup is a great way to add lots of nutrients and vegetables into my diet and for meal planning as well - I also make my own broths so I can control the amount of salt that goes in my meals. Fall is a great time to add lots of root vegetables into our diets as well. I'm going for the half plate of fruits/veggies with grains and high protein meals during this fall challenge.2
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Definitely planning!
Making soup.2 -
#3 Meal Planning:
I did so well in the Summer 5% Challenge I'll continue on with it. I'll staying in my calorie range of 1550 with after exercising having a defict of 500 a day. WIN/WIN!!!
I do not restrict any foods. If I want it, I'll eat it, in its portion size. If I want something high calorie it means during the rest of the day to go lower on calories (Increase protein and fiber, cut down on any carbs).
Oh the more I know about todays foods the more I fall back into the thought I was taught as a teenager by a Home Ec teacher who said "SHOP the outside part of the store with only a few items you'll need. Cook like your parents/grandparents did!" That just hits so much now.
I'm even going to try to make my own bread. As a child we had "Bread boxes" so the bread wouldn't spoil as fast. Now adays if you leave a loaf of bread out it'll look fresh even 3 weeks later!! BUT!! In days past it never would of, it'd of been very moldy. Something to think about!!2 -
Meal Planning = 1300 - 1450 Cal a day / 85g Protein
400+ Daily calorie deficit
Breakfast Smoothies
Lunch Protein
Dinner as planned per day1 -
My meal plan is pre-tracking macros in another app as much as possible.0
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My meal plan is to just to watch my portion amounts and track my food more closely0
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While I mentioned in the #2 answer, I had cut out gluten and lowered my sugar, I am also increasing my protein. My doc says I need a gram for every pound of my ideal weight. So I want to ensure I get enough protein. I really do feel better when I eat more protein.
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My meal plan is to continue on the pre-diabetic diet. I do read labels for everything to watch my sodium and my carbs. Tracking is a must.0
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Meal plan:
My homemade protein drinks to take to work. Will alternate some days with vegetable soup.
Cut back on fruit intake.
No eating after 5:30
Plan dinners for the week.0 -
Meal plan:
I already cook most of our meals from scratch with lots of veggies, very few processed foods, but do occasionally eat out, maybe once a week. Just make good choices focusing on protein with lots of veggies when possible, no sauces, portion control is important. Fast food requires careful reading of the menu looking for low calorie choices (love that they are required to post them). Once a month I treat myself to pizza, usually a cheap frozen thin crust pizza that I load up with lots of veggies and extra cheese, but occasionally a local restaurant pizza.
1200-1400 calories split between 3 meals, 1 planned snack
< 100 net carbs
100+ high protein
25-30 fiber
No unplanned snacks
Target:500-650 daily deficit, (but not going to freak when I don't hit that target daily as long as weekly average works out.)
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Meal Plan:
Saturdays- classic country casserole and veggie plate, usually some sort of beans
Sundays-meatless pasta dish/salad
Mondays-meat and 3
Tuesdays-Tofu dish, usually tacos
Wednesdays-eggs (usually breakfast for dinner)
Thursdays- restaurants or leftovers *always just one entrée, no sides or soup and salad
Fridays- fish or shrimp, baked grits, salad0 -
~1630 Calories/day (adjusts w/ activity & weight loss)
Macros: 20% net carbs, 50% fat, 30% protein
Other nutrient goals: ~25g fiber
Water: >8 cups/day
Other factors: 100% gluten-free, low dairy/red meats/nightshades
Minimal dining out due to gluten cross-contamination risk. Focusing on lots of veggies, salads, protein, planning ahead, meal prepping to avoid decision fatigue in the evenings, that leads to binging and choices that don't align with my goals.1 -
I've done keto, I've done vegetarian. They work and then they don't because I really don't want to eat like that forever.
The nutritional plan for this challenge will be CICO. Calories in calories out.
I will make sure at least one meal a week is a salad of some sort.0 -
▪️ I will be continuing to keep within a a calorie deficit. My aim is -500 per day/-3500 per week. My appetite has returned so it won't be as easy as summertime but I will make a huge effort not to go over too often.
▪️ I will be conscious of what I buy to make sure I have at least two meals covered when shopping.
▪️ I will continue to learn about nutrition and food that will benefit me.
▪️ I will be mindful of portion sizes and variety on the plate, covering the nutritional division of food groups.0 -
Activity #3 meal planning:
I generally track all my food and try to stay around 1300-1400 calories.
My main meal planning for this challenge is to cut out a lot of processed food and stick to whole foods, all plants.
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My meal plans will include everything we need. I want to increase my vegetable and fruit intake and cut back on my starches. I tend not have a problem cutting back on potatoes or rice. I love pasta and have to watch how much I eat of that.
I do like sweet things and generally don't overdo that since I like homemade desserts and they are a lot of work. In the evening I like chocolate and will make sure I do not overdo that.0 -
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Meal Plan - TRACK MY FOOD FOR THE CHALLENGE. USE NUTRITION TRACKER TO ENSURE I'M GETTING NECESSARY NUTRITION.
Breakfast protein smoothies most days.
Largest meal midday - healthy soups and homecooked meals
Smaller meal with protein and needed nutrients for a last meal - at least one hour b4 bed.
Healthy snacks only - veggies, nuts, and jerky.0 -
Meal Planning - Continue balanced diet, low sodium, low added sugar.
Tracking nutrition and evaluating concurrent weight and other health measures to alert to fine tuning needs.0 -
I have 2 freezers that need to be emptied so I'm not buying any meats until they are. I have a recipe box of favorite recipes and a bunch of things I know how to make healthy. I have most foods on hand to go with whatever meat I pull out. It's been fun so far. I also have 98% of my Mediterranean, diabetic and heart healthy menus from eDiets, plus many healthy cookbooks. So I REALLY, REALLY have no excuse for not eating right.0
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Nutrition: (Pre-) Tracking 1200-1650 is daily goal; more planning esp. batch-cooking; Deal with binge urges by: movement first, (10 min of marching in place often diverts it), journaling feelings 5 min. second (often eating my feelings and confronting it will at least help me understand) and listing healthy options third; might get OA sponsor & that would be 4th, then 5th track it and journal after, including trigger, and make sure week is still on track overall
Trying out some new high-protein meals...protein oats; breakfast carbs with protein, highP smoothies, I'm not a huge fan of flesh meat but can't do much soy and all other plant based options just aren't as high in protein, calorie for calorie; need to make more international quick sauces to make meat more palatable, include more eggs and dairy and protein powders
I eat a 'big salad' almost daily and as weather cools I'll be swapping in more veg soups, with legumes on the side for fam members who don't tolerate them: Soup Sundays0 -
Activity #3: MEAL PLAN!
Right not this is out of my ability, although as I start feeling stronger I will get back to meal planning. I like to create a meal plan for the week which includes healthy soups and meals that are high in protein. Planning for the week will be done on Sunday with shopping for needed ingredients to take place on Monday's. I hope to begin this process before the end of October.0 -
I need to get back to more formal meal planning -- I have let it drop off the last few months and it shows. In my planning, I want to focus on:
- 100 g protein per day (or more)
- keeping carbs lower than they are now (actual figure TBD)
- 1 gallon of water per day
- no eating out (I've been a bit lazy with this of late)
- returning to an IF schedule of 16:8 (IE - no late night snacks)
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MEAL PLAN: What has worked to help me lose 60 pounds so far is:
Intermittent Fasting 18:6 which means eating meals between Noon and 6PM. With Healthy Keto which means at least 50% of my plate is filled with non-starchy vegetable, then 25% protein, then high fiber fruits and healthy fats complete the meal.
What this means is lunch is a large salad with a large volume of different greens - lettuce, spring mix, spinach, and shredded broccoli and cabbage. Then a protein - chicken, tuna, salmon, or shrimp. Add a small serving of nuts/seeds. And then an olive oil and vinaigrette dressing.
Dinner is a half plate of vegetables with a protein that could include a hamburger patty or piece of pork, or eggs as well as the chicken, tuna, salmon, or shrimp choices. Could add a dessert of plain greek yogurt with mixed berries.
Food is home made and I avoid packaged/processed foods and eat out rarely.
Have a Great and Healthy Day!!! Gretl0
