30-Day Healthy Living Challenge: Day 18

I have to admit that I failed yesterday’s challenge. I only did 10-minutes of strength training. I’m still in Charlotte, so I used my friends gym in her building. I ran on the treadmill, then I did 10-minutes of push ups and planks. I’m telling you this because I want you to know that even Dietitians don’t hit their goals sometimes. Today I’m traveling back to NYC, so I know I can complete this challenge on the plane.

Day 18: Make A Plan

(Sorry, this post is missing the pretty pictures.)

The Day 18 Challenge is to plan out your meals for the next four days. When I counsel people, I generally start with two questions:

1. What is your goal?

2. What is the biggest obstacle that keeps you from accomplishing your goal?

I often find that the biggest obstacle that people face is not having a plan for when and what they will eat. They often eat whenever they feel like it and go long periods of time between meals, which generally leads to overeating. Because I see this so often, I want all of my challenge followers to make a meal plan for the week. Specifically, I want you to plan out what you will eat for breakfast, lunch, afternoon snack, and dinner for Tuesday-Friday of this week. Write it all down. You don’t have to cook all or any of the meals, but I still want you to plan out what you will eat and where it will come from.

I’m traveling back from Charlotte today, so I can make my meal plan on the plane and post it tomorrow. This is a hard challenge for me because I have difficulty planning out my dinners…but I can definitely do it for 4 days and so can you!


  • Reply
    Donna Fletcher
    January 18, 2016 at 2:26 pm

    Santa brought me a Nutri Ninja. This thing is amazing! Already my 8 year old is getting into it too. He learned how to make his new favorite smoothie, which we found in the recipe book included. 1c watermelon chunks 1c pomegranate juice (I found one with ZERO sugar and ZERO sodium) and ½c frozen peaches… that is it. He loves them.

    Because the weather is FINALLY freezing (for us Floridians) I planned a night of soup & salad. Kale & celery root soup w/ a spinach salad (I also found a zero sugar/zero sodium dressing at our health food store). This soup is close to the juice version that we already enjoy, so I think it will be a big hit with eating it hot too (I HOPE). Garlic, onion, celery, kale, ground pepper, olive oil, veggie broth (low sodium) all in the ninja to puree then heat!

    I THEN took some of their favorite dishes and put a healthy twist on them for the remainder of the meals. For instance, instead of meatball hoagies, I planned meatless meatballs in a peta with mozzarella cheese (low sodium) and a spinach salad. Instead of ordering out pizza, which we did every Monday, I planned a meatless pizza on tortilla shells. I also planned cheese quesadillas for one night. I found shells and wraps with 1g sugar and no sodium.

    I made a breakfast crustless quiche with just eggs/cheese/spinach (I KNOW I can get more creative, so I will plan on that next time) in my muffin pan. I can grab & go each morning now.

    I JUST made an amazing hummus dip in my Ninja, which I plan to snack on during these next 4 days. I like celery, but will add some carrot sticks too to go along with it.

    The main thing preventing my goal is that I go out to eat A LOT. Whether it is at a friend’s house or restaurant, I know I can’t eat clean anywhere except home. This is where I need the most help. Unfortunately, we always have something to celebrate! I know that sounds horrible, that I consider a celebration a bad thing, but it sends my healthy mission into disarray! For example, tonight is my nieces birthday, and we are going over there for dinner. I KNOW there will be cake. I LOVE cake! There will also be a huge delicious Italian feast…full of sodium! Any advice?

    • Reply
      Nutrition a la Natalie
      January 19, 2016 at 6:37 am

      To me, it sounds like you making an effort to eat a very healthy diet at home. If you go out for a celebration once and week and want to eat cake, use that as your cheat meal. Eat great throughout the week and then grab a small slice of cake at the party. Enjoy it and then go back to eating normally. It’s something you can look forward to, and if you don’t indulge you will end up overindulging in something much worse. I love the idea of saving up for a “reward” food. Just make sure it’s only one day per week.

      Also don’t worry about the sodium ALL the time. You are supposed to have some (2300 mg or 1 teaspoon in a day). It’s just a good thing to keep track of, but you can’t avoid it entirely.

  • Reply
    Donna Fletcher
    January 19, 2016 at 8:14 am

    Perfect! Thank you.

  • Reply
    30-Day Healthy Living Challenge: Day 30 – Nutrition à la Natalie
    January 30, 2016 at 9:09 am

    […] Day 18: Make A Plan […]

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