Planning Ahead for a Successful Week of Weight Loss

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Planning Ahead for a Successful Week of Weight Loss

If you find yourself starting a new eating plan or diet on Monday morning, sometimes it helps if you pre-plan a few days in advance to help your first week run as smoothly as possible. I personally find that if my meals are planned ahead of time, I’m more likely to stick to my first week of dieting without any problems. Here are a few tips to help you get started for Monday morning:

1. Pre-plan lunch and dinner menus for the entire week.

Diet or not, I find if I have at least my family dinners planned out for the entire week, we’re almost 99% going to eat at home rather than the last minute going out for a burger night. Pre-planning your week’s menus will also help you more efficiently create a grocery list, keep you spending less time at the store and will make you feel less stressed during the work week knowing every meal is planned ahead of time.

2. Pre-cook protein such as chicken.

What has helped me in the past is roasting my chicken ahead of time for the entire week. I usually purchase a big bag of frozen chicken tenders, season with herbs such as thyme and rosemary and salt and pepper. Roasting a big batch of chicken and placing them directly in a air tight container inside the refrigerator ensures I always have protein for my lunches whether it’s a chicken salad or chicken and roasted veggies. If you prefer, you may also pre-cook your proteins for dinner time, but I usually like to have freshly cooked chicken for dinner.

3. Make your salads ahead of time.

Have you seen those pretty pictures on Pinterest of yummy salads layered in mason jars? What a great way to make your favorite salads ahead of time for quick and easy go-to lunches for the week. Just make sure you layer your salad ingredients correctly with your dressing on the bottom and greens on top– you surely don’t want wilted lettuce by the end of the week.

4. Place inspirational messages in your bathroom and kitchen.

Now that we have our menus pre-planned and some of our lunches made ahead of time, it’s time to make sure you keep yourself in a positive mental attitude all week long. The first week of a new diet or eating plan can either make you or break you. Keeping positive messages around the house as reminders while getting ready or grabbing your pre-made salad from the refrigerator will ensure you are constantly reminded that you must stay in the optimistic state of mind to ensure your success.

5. Happy thoughts at bedtime.

To help you keep yourself in a positive state of mind each day, try having happy and motivational thoughts as you drift to sleep each night. What has helped me in the past while losing weight is often having mental images of the end result as I fall asleep each night. You’d be surprised at how well this technique works. Also, when you wake in the morning, spend a few minutes in bed thinking of these same positive thoughts and images. Remember, like attracts like. If you think or say out loud positive affirmations each day, you’ll have better success at weight loss.

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38 thoughts on “Planning Ahead for a Successful Week of Weight Loss”

  1. I am now including chia seeds in my morning kefir smoothie – and instead of flaxseed oil, I have included ground flaxseed meal – is this ok?

    Reply
    • Technically, chia seeds are not on the list, but I’d go ahead and use them anyway. Flaxseed is not on the list either, but I swear by it and didn’t have an issue. If you feel your weight is not coming off, omit them and see what happens.

      Reply
      • I make flaxmeal muffins on C1 and things are going great. I feel like I need something like this especially in the morning and these do the trick! I am losing weight and feeling good so I’m going to stick with it!

        Reply
  2. Question: Just started the diet last week. Why is Zuchini not till cycle 3 ? Are beets anything you can eat ? Do not see them on any cycle. Would love to know about the flaxmeal muffins if those can be eaten on cycle 1. Getting sick of eggs. Thanks

    Reply
    • Hi Lisa. If a veggie is not on the list until Cycle 3, it’s likely because it’s higher in starch or sugar. That’s my guess. If you don’t see a veggie at all, assume you can eat on Cycle 3. Not sure about the muffins. Would need to see a recipe to determine.

      Reply
    • In some locations, sugar is made from beets, so I would guess that’s why they don’t appear on the list of allowed foods…

      Reply
  3. Hi!
    Is it OK to drink coffee with milk? And if so, should I use half and half ( low carb) or skim milk ( low calorie,low fat)..? 1-2 cups a day?

    Reply
  4. Hi day one on C1 just need to make sure about the yogurt. I have activia Vanilla flavor, greek plain and Dannon light & fit strawberry flavor. Are these okay to eat? also I know protein such as meat is okay can I have this with my breakfast or is it best to wait until lunch and dinner? thanks

    Reply
    • Check the sugar content on your yogurt — make sure no more than 9 grams per serving. Are you asking if you can eat meat for breakfast? If yes, then yes. You can eat meat whenever you want!

      Reply
  5. Is it OK to use bottled lemon juice in hot water instead of a real lemon for cycle 1?
    Also can I add a tiny bit of Ocean Spray Diet Blueberry juice to my water, just to add
    some flavour?

    Reply
  6. I don’t know much about Kefir. I can’t seem to find anything that says unsweetened. Is low fat what I want? It says it has 20 grams of sugar per serving. Didn’t think that would be what I would want. Where do you buy the unsweetened?

    Reply
    • Naomi, low-fat, yet. I’m not sure if unsweetened kefir exists. Most yogurts/kefirs I think have naturally occurring sugar and many have added sugar. Do your best to keep the sugar content very low. 20 grams seems a bit high. Check to see if you can find it on amazon.

      Reply
  7. Well im on the diet im doing well sticking to the lemon juice 2 eggs 2 yogurts lots of salads and tuna.2 fruits before 2. as you know i live in Israel and at the moment its very difficult but in spite of all this i lost nearly 4 kilos in 10 days I am so so happy y need to go 5 more. please G-d there will be no war and no running to shelters so ill do fine i dont know what to add next week but ill add cottage a bit. crushed ice cubes are my treat masses and masses of it… if im next to a fridge ice cubes it is. thank you.

    Reply
  8. I am on C1 day 11. I’ve lost 3lbs so far. My goal is to lose 10 lbs. I really like this diet it is doable for me but I have cheated a couple times cause I go to bed feeling pretty hungry. If you have a helpful tip that may help me with night time hunger I would appreciate it. I really love the 17 day diet though and have shared it with others. Thank You, Jess

    Reply
    • Jessica, I’d definitely recommend a light protein-rich snack at night. Having a bed time snack helps regulate your blood sugar level while you’re sleeping. I used to drink a 150 calorie protein shake that was made with water (rather than milk). Be creative with your snacks. Yogurt would be good at night.

      Reply
  9. Hi 17DD, I love your diet so far, it’s not complicated. I did it for 8 days and I only lost 2 lbs, so my colleague told me I was doing something wrong. I’m starting over and on my day 1. Can’t wait to see the results. One suggestion, we need some free recipes here :)

    Reply
      • Ok, I’ll do the one day smoothie tomorrow. For salad dressing, I have 2 tbsp ranch (calorie wise). Is this ok, I couldn’t find fat free. Please advise

        Reply
        • I personally believe in using full-fat versions (just less). Usually when you see low-fat or non-fat, they just add in extra sugar and other ingredients to make it taste better. In the end, this diet really is customizable to your liking. Do what you feel is right. I think you’re probably fine using the ranch dressing you’re going to use.

          Reply
          • Can I use bodyflex am protein powder instead of the wey protein and bodyflex super greens as a replacement for the martcha green tea.

          • Rachelle, what is the protein source for the bodyflex? I’m not sure if the super greens have the same weight loss properties as the matcha green tea, but you could try it and see how it works.

  10. I agree with several whom have suggested the publishing of some free recipes. That would be so very helpful.

    Reply

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