🧮 Countdown & Pre-Challenge Activity #3: MEAL PLAN 🧮
hicim705
Posts: 6,147 Member
🧮 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 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 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 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 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 and have no idea what might work for you and are not sure 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 📓/b]
Countdown & Pre-Challenge Activity #3: MEAL PLAN 📓/b]
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!!
Feel free to add your comments to this thread outlining your meal plan for a successful 2025 Winter 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).
Once again, you are invited to add your comments to this thread outlining your goal setting plans for a successful 2025 Winter 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 2025 Winter 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 2025 Winter 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/10928679/countdown-pre-challenge-activity-1-information-and-your-input#latest
Pre-Challenge Activity #2:
https://community.myfitnesspal.com/en/discussion/10928752/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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I follow the IIFYM (If It Fits Your Macros) plan. My meal plan has three basic tenets I follow:
1. Max of 1800 calories per day (plus a percentage of calories burned during exercise)
2. Minimum of 120 grams of protein per day (150 on days I lift)
3. Minimum of two different fruits/vegetables each day
That's it. If I want pizza or ice cream, and I have the calories to spare, I enjoy it. I do not place any limits on carbs or fat, other than their impact on the day's total calories: I may have to limit myself to only two slices of pizza, or a single dinner roll. In order to reach my desired minimum amount of daily protein without going over on calories, I also must include lean meats and fat-free dairy.
Sounds like I'm giving myself free reign to just eat whatever I want anytime I want? Yes and no. I have the FLEXIBILITY to eat anything, I do not deny a favorite food. But I do place hard limits on HOW MUCH I can have, and this limit has gone down over time. I used to drink several sodas every day; I'm down to one soda once per week. I used to polish off an entire pizza by myself; now I get 2-3 slices and then must find something else if still hungry.
One thing I have increased over time is my water consumption. A decade ago I drank exactly ZERO water each day; now I keep a 48oz bottle at my work desk, plus a 36oz glass by my bedside, and do not leave the office/go to bed until I have drained both. And this does not include the water sipped throughout the day, either at meals or during workouts. And it also does not include water which is found inside the food/drink I have each day. It may be interesting to actually try to figure out how much I have...3 -
Portion control is where I try to go. I’ve been floundering in the dark for most of 2024 but I’m building a plan of action for 2025 I’m hoping is going to work for me.
Food of itself is not my problem. My approach to stress eating and and filling the void with empty calories is my problem.0 -
I've been maintaining in my goal range for quite a few years now by following a combination of the Mediterranean and DASH diets. Mostly vegetarian, lots of beans and greens, whole grains and fish. Very little red meat and dairy. Nothing is prohibited, just limited. My calories per day are around 1800.2
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Follow my Macros
Protein - 85+
Big Salad at Lunch, Fruit/Yogurt Smoothie for Breakfast
Sensible Dinner
My calories are between 1400-1600
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Right now, I'm kind of just "winging it"... I started Wegovy and I'm supposed to be going too the medical weight loss clinic to be monitored, but I couldn't get an appointment to the weight loss clinic till May 29th. So, I'm kind of trying to follow the "Golo" meal schedule which is 2-1-2-1. 2 Protein, 1 carb, 2 veggies, and 1 healthy fat at each meal. I have modified it though, because I certainly can not eat that much food at one time on Wegovy.0
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@DrewsAnna hubby is on Ozempic and he is supposed to eat a high-protein diet. The drugs will take a toll on your muscles if you don't get enough protein. May is a long way off maybe you could do a teledoc appointment to get guidance.
I am on a high-protein diet. The goal is to up veggies. Going to do my best to heal what is broken and get back to real food. Will follow doctors orders.1 -
I follow my macros. But I am going to try to leave food on my plate, which I have a problem doing.0
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I follow macro tracking and am working accurately measuring my food.0
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My nutrition plan is simple and similar to those mentioned. I aim for close to but below 2000 calories daily with at least 100g of protein. Higher protein is better but that's my minimal number. I stick to the same amount of calories per day without exercise complicating it as I took in the exercise calories when figuring out the total. I lead an active lifestyle so need to consume enough for energy even without exercise added.
I'm also trying to complete a challenge that doesn't allow junk food, so aiming to feed my sweet tooth with fruit instead.1 -
I've finally mastered the "do not eat if not hungry" and also not hardly eating any sweets, just a tiny bit. Lately even have kicked the chips!!
I've been able to pretty much maintain my weight but am now on a heart medicine that should cause some weight loss, we'll see, but my goal has been for quite a while to NOT regain. WOOHOO!!
I do my best to stay in my calorie range of 1550. Also, I've gotten back into drinking at least 8 glasses of water. Today I was talking to 2 friends we were comparing our skin I was asked "how do you hydrate your skin. It looks nice!" This is by a friend who quite fussy and doesn't ask usually this type of question. I was FLATTERED I admit!! My answer was easy "I drink enough water." A nice conversation ensued. If it works don't fix it!1 -
I'm doing fairly well on my meals and meal planning. It's the snacks that my husband has to have in the house the are the problem; which is funny, because before I started the challenges, I was not a sweet eater at all - I was the salt person but then I had to limit my salt and sugar, so I can't resist that one or two or three snacks after my meals. So, my goal this next challenge is to eat fruit instead of sugary snacks.0
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My meal plan is to stay within my calorie range and to have small portions of food0
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My meal plan
> 50+ g of protein per day
> White rice only for one meal (smaller plate)
> Fruits, veggies for snacks
> Calories in 1500-1700 range0 -
I am following a basic plan on MFP for weight loss which is 1200 cal per day. I’m having trouble sticking with it so far.0
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I am doing the Pre-diabetic diet. I'm not pre-diabetic right now. I am doing things the way I am supposed to . It is hard for me sometimes because my DH always has lots of sweets to eat and I LOVE sweet stuff. I have done really well with staying away from those.0
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My plan is sticking with my Macros. A typical day is 100g carbs, 130g protein and 60g fat.
I want to consume carbs through fruits, vegetables and whole grains
I also plan to stop eating by 7pm as often as possible and do at least a 12hr fast overnight.0 -
I think where I have gotten into the most trouble has been with eating way to much sugar or salty snacks at night and during the day, particularly if I am working from home.
I previously have had successful (slow and manageable) weight loss from consistently logging my food and eating 1,800 to 2,200 calories per day with exercise.
For this challenge I am aiming to log food every day, aim for 1,800 to 2,200 calorie intake and also be paying attention to my protein (aiming for at least 120g per day). I will be cutting down sweet treats except for special occasions. I'm also aiming to cut out my evening snack unless I am working out in the evening and then will try to just eat a high protein snack.
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