Since we’ve welcomed several new participants to our Challenge this January, I wanted to take a moment to address a question that’s frequently asked: “What plan should we follow?” This is a very valid question, and the answer is quite simple—”The one that works for you.” Through my experiences, I’ve learned that traditional “dieting” often falls short; they’re usually too restrictive or hard to maintain over the long term, which can lead to feelings of frustration and failure. It’s important to recognize that there’s no one-size-fits-all approach. I genuinely believe the best plan is the one that aligns with your unique lifestyle. For instance, if you live in a rural area like I do, you may have limited access to specific foods, making it challenging to adhere to certain diets. Additionally, factors like food allergies or medical conditions can further complicate your choices. Ultimately, it seems most effective when you choose a plan—or a moderation of different approaches—that will support you sustainably and comfortably in your eating habits. Focus on cultivating a way of eating that truly nourishes you.
For me, I am making a conscious effort to eat more whole foods, less processed foods, and less sugar in order to improve my overall health and well-being. This includes incorporating a variety of fruits, vegetables, whole grains, and lean proteins into my daily meals, which not only nourishes my body but also keeps my energy levels steady throughout the day. While cutting back on foods that cause inflammation, such as refined sugars and unhealthy fats, I have noticed a significant improvement in how I feel both physically and mentally. I also try to limit eating out, as it often leads to consuming meals that are high in preservatives and unhealthy ingredients. By preparing more meals at home, I can control the ingredients and ensure that I’m making choices that align with my health goals.
EXAMPLE BREAKFAST:
- Protein Shake made from Chocolate Peanut Butter Protein Powder, Collagen Peptides, Banana, Milk, Greek Yogurt and Super Seeds (Chia, Flax and Hemp Hearts)
- Greek Yogurt, Protein Powder, Grain-Free Granola, Organic Honey and Berries
- Overnight Oats made with Oats, Milk, Greek Yogurt, Protein Powder, Super Seeds (Chia, Flax, Hemp Hearts), Maple Syrup, Nuts or Seeds, and Berries
- Egg Bakes made with Eggs, Egg Whites, Cottage Cheese, Chicken Sausage, Sweet Potatoes, Red Onions, and Red Bell Peppers topped with a little Greek Yogurt and Salsa
EXAMPLE LUNCHES:
- Chopped salad (I like to buy a couple of bags of premade like Marketside Avocado Ranch) topped with Chicken Breast
- Chicken Salad made with Chicken Breast, Celery, Dried Cranberries, Purple Onion, Pecans, Greek Yogurt and Dijon Mustard served with sliced Red Bell Peppers and Whole-Grain Crackers like Triscuits or Crunchmaster
- Tuna Salad made with Tuna Fish, Greek Yogurt, Cottage Cheese, Hard Boiled Eggs, Dijon Mustard, Juice of 1/2 Lemon, Celery, Red Onion, Red Bell Pepper served with Whole-Grain Crackers like Triscuits or Crunchmaster
- Rice Bowl made with Rice, Chicken Breast and Broccoli
EXAMPLE DINNERS:
- Dinner is hard for me because it’s not just me and I live with a man who is all about red meat and potatoes.
- Chicken Sausage with New Potatoes, Green Beans, Onions and Bell Peppers roasted in the oven
- Meatloaf made with 93/7 Grassfed Ground Meat served with Sweet Potatoes and Roasted Okra
- Slow Cooker Pork Roast with Potatoes and Carrots served with a Side Salad
- Grilled Chicken, Corn and a Salad – I like to make it into a big salad
EXAMPLE SNACKS:
- Honeycrisp Apple with some Peanut Butter
- Handful of nuts like Walnuts or Pistachios
- Hummus with raw veggies like Carrots, Radishes or Bell Peppers
- Rice Cake with Peanut Butter, Raw Honey and 1/2 Banana
gettinghealthywithreseandjan.com 