One week down, and I’m genuinely surprised by how good I feel about this whole thing. Having my meals planned and ready made everything else feel easier – I suddenly had more headspace for work, my workouts and just living my life.
Weight Check-In
I’ve been weighing myself every morning right after I wake up and use the bathroom, before eating or drinking anything. That’s when you get the most accurate reading.
I stepped on the scale yesterday morning and I’m down about 3 pounds from last week. But honestly, the number on the scale isn’t even the best part. I could see the weight dropping a little bit each day, which kept me motivated to stick with my plan.
How I Actually Feel
This is what surprised me most – I feel healthier. Not just physically, but mentally too. I have more energy throughout the day, and I feel lighter in a way that goes beyond just the weight loss. The bloating I was dealing with felt better.
There’s something about knowing exactly what I’m going to eat each day that takes so much mental stress away. I’m not constantly thinking about food or worrying about whether I’m making good choices.
What Worked (And What I’m Keeping)
Everyone needs to find at least one meal that feels like a comfort food but still fits their goals. For me, that comfort spot is my masoor dal with toasted bread (I add just a tiny bit of ghee for more flavor on the bread) and a boiled egg on the side.
The egg muffins were honestly a risk I wasn’t sure about – I’ve always felt eggs do not taste good when reheated. But I’m so glad I tried them! They saved me so much time, and I love that I’m getting vegetables right in my breakfast without even thinking about it. They really do taste like masala omelettes, just more convenient.
I also discovered I really love the simple things – crunchy celery and carrots as snacks, Greek yoghurt with berries and my hot oatmeal with walnuts and berries has become something I look forward to in the morning.
These are going to be my “anchor” recipes – the ones I’ll probably include every week because they make me feel satisfied and happy.
Looking Ahead to Week 2
I’m feeling positive and committed to keep this going. I spent some time this week researching new recipes for Week 2 because I want to add more variety while keeping my favorite dishes from this week.
I’m planning to do my grocery shopping today and start cooking tomorrow. I learned a lot about what to freeze and when, so I think I can do even better with keeping things fresh throughout the week.
My Biggest Lesson
My biggest lesson? Taking time to plan and cook for myself is about respecting my body’s needs. I used to feel mentally drained after work and would then focus on cooking for my family first – making sure they were all taken care of. By the time it was my turn, I’d just throw together something simple without thinking about calories or protein.
Even though I was eating less, I wasn’t getting enough protein – the same mistake I made in my previous weight loss attempts. But when I started putting that same planning and care into my own meals, everything shifted. Now I can cook for everyone else with an understanding of better nutrition and not having to think about what I need to make for myself saving me mental stress and helping me focus on other important things.
If You’re Thinking About Starting
Find that one meal that feels like a hug – something that satisfies you and makes you feel good about eating it. Build your plan around including things you actually enjoy, not just things you think you “should” eat.
For some people, it might be a perfectly seasoned soup. For others, maybe it’s a protein smoothie that tastes like dessert. Whatever it is, make sure it’s in your regular rotation. You might discover something unexpected that becomes your favorite, like I did with these egg muffins!
I’m excited to share Week 2 with you all. The recipes, the prep, and hopefully with more good results.
What’s your comfort food that you’d want to include in a healthy meal plan? I’d love to hear what makes you feel satisfied and happy when you eat it.
Liah had just turned fourteen, and nothing in her world felt right. Her drawings were the only things that made sense anymore; everything else seemed wrong. School was tough, her parents just didn’t understand, and lately, even the sunshine bothered her.
She fell into a vicious cycle: the more she complained, the more unhappy she became, the more she withdrew from others. Making friends became increasingly difficult.
It was almost summer break, and she was looking forward to visiting her grandmother. Her grandmother lived a few hours away in a quaint town. Her grandmother had a gentleness about her that Liah always found comforting.
Liah’s grandmother lived alone in a small house. Her house was simple and minimalistic. Being an avid gardener, she enjoyed growing herb plants in her kitchen. Her backyard was a beautifully tended garden – where she grew everything from roses to potatoes. She also had pet fish in a small outdoor pond. Since Liah was little, their special bond had grown through these quiet moments in the garden, watching and feeding the fish and nurturing the plants.
The first weekend of summer break arrived, and Liah eagerly packed her bags, looking forward to seeing her grandmother. Her parents drove her through the winding country roads and as they pulled up to the familiar white house with its beautiful garden, Liah could see her grandma waiting for her. Liah ran and gave her grandma a big hug. Her parents came home and stayed that night and left early next morning.
That evening, over cups of chamomile tea and homemade cookies, Liah found herself opening up to her grandmother. They sat in the cozy kitchen, where the fading sun cast warm shadows through the window.
Her grandma listened quietly, her gentle eyes encouraging Liah to continue.
“Everything makes me so angry lately”, she confessed, staring at her tea.
“Mom asks how my day was, and I just… snap at her. Dad tries to help me with homework, and I tell him he doesn’t understand anything.”
Her grandma listened quietly.
“The worst part is”, Liah’s voice shaking slightly, “I know they are trying to help. I can see it on their faces when I yell or slam the door. But at that moment, I can’t stop myself. It’s like… something takes over, and later I feel terrible about it.”
“And then”, she continued, picking a cookie without eating it, “Mom leaves little notes in my lunchbox or Dad offers to take me out to a movie, and I feel worse because I was so mean to them. But the next time something happens, I get angry all over again.”
She looked at her grandma, with tearful eyes.
“What’s wrong with me, grandma? I am unable to make friends too.”
Her grandmother reached across the table and held Liah’s hand.
“Nothing is wrong with you, my dear. You’re fourteen, and these feelings… they are like waves sometimes. I remember those days. Everything was so intense, so overwhelming.”
“You felt this way too?”, asked Liah surprised.
“Oh yes”, her grandmother smiled softly. “And that’s why I want to share something with you… something that helped me when I was your age.”
Her grandmother got up and walked to an old wooden cabinet, pulling out a beautifully painted ceramic bowl.
“This is my gratitude bowl.”, she said, running her fingers along the rim.
“When I was your age, I went through difficult times too. My grandmother gave this to me and asked me to write at least 5 things I was grateful for – no matter how small – and put them in this bowl, and I did. My notes would be about the warmth of sunshine, seeing a dancing butterfly, the smell of freshly baked cookies or a kind word from a friend. It helped me, dear.”
Liah picked up the bowl, turning it in her hands.
“Would you like to try?”, asked her grandmother, placing some fresh paper and pen beside Liah.
“Start with just one thing today. What made you smile today?”
Slowly, Liah began to write:
Opening up to grandma
The taste of freshly baked chocolate chip cookies
The cute fuzzy cat I saw in the garden
Summer break
Being here at Grandma’s
As she dropped each note in the bowl, something began to shift inside her – somehow Liah felt lighter, happier. She was surprised she had a lot of things to be happy about despite feeling sad.
“I already feel better, grandma.”, Liah said with a smile and squeezed her grandma’s hand.
“I will practice this.”
Over the next few weeks, Liah found herself noticing small blessings – the scent of garden roses, a successful drawing, gardening with grandma, watching the orange fish in the pond. With each note she added, she realized something: her days weren’t as empty as she had thought. Good things had always been there – she just hadn’t been looking for them.
When it was time to leave, her grandmother insisted she take the bowl home.
“It’s yours now.”, she said with a warm smile.
Liah hugged her grandmother and promised she will continue the practice.
Liah had placed the gratitude bowl on her desk in her room. She continued to write gratitude notes every day. She began to appreciate little things around her and found there were many things she was grateful for, to feel happy for.
One evening, as her mother placed a cup of hot chocolate beside her, Liah hesitated for a moment, then picked up the gratitude bowl.
“Grandma gave this to me”, she said, smiling at her mother.
“It is helping me a lot, Mom.”
Her mother listened, intrigued, as Liah explained how the simple act of writing down little joys had changed her perspective.
To her surprise, her mother wanted to try it too. That night at dinner, her mother suggested they all share one good thing from their day. At first, it felt just words spoken out loud but soon, it became their favorite part of the evening. A quiet warmth spread their home, unspoken tensions softened, and they began to feel closer in ways they hadn’t before.
Over time, Liah noticed a shift not just in how she felt, but in how others responded to her. She smiled more, and in turn, others smiled back. Conversations felt easier, friendships blossomed naturally, and she felt no longer trapped in the cycle of frustration. The gratitude practice that started as a simple habit had quietly reshaped her world.
Writing Down Gratitude: Why It Works
When we write down things we’re thankful for each day, it helps us in several ways:
First, it makes us pause and notice. Instead of rushing through our day focusing on what’s wrong, we take a moment to spot what’s right – maybe it’s a good meal, a kind word, or just a peaceful moment.
Second, it changes how our brain works. Just like Liah discovered, looking for good things becomes a habit. Even on difficult days, we get better at finding small positives – not to ignore problems, but to remember that good and bad can exist together.
It’s especially helpful when we’re feeling down or stressed. Reading through old gratitude notes reminds us that we’ve had good moments before and will have them again. These written reminders become powerful when our mood tries to tell us everything is wrong.
The Science Behind Gratitude Practice
When we regularly write down what we’re grateful for, our brain actually changes in several important ways:
Brain Chemistry: – Increases dopamine and serotonin – the “feel-good” chemicals – Reduces cortisol – the stress hormone – Activates the hypothalamus, which regulates sleep, appetite, and mood
Neural Pathways: – Creates new neural patterns, helping us spot positive aspects more easily – Strengthens these pathways through repetition, making positivity more automatic – Reduces our natural “negativity bias” (our brain’s tendency to focus on threats and problems)
Mental Health Benefits: – Improves sleep quality by calming racing thoughts – Reduces anxiety by shifting focus from worries to present moments – Helps manage depression by providing evidence of good experiences – Enhances emotional regulation – making it easier to handle stress
Research shows that consistent gratitude practice for just 21 days can: – Improve overall mood – Increase optimism – Enhance decision-making abilities – Boost problem-solving skills – Strengthen resilience during challenges
Just like physical exercise strengthens muscles, regular gratitude practice strengthens our brain’s ability to notice and appreciate positive aspects of life. This doesn’t eliminate problems, but it helps build mental resources to handle difficulties better.
In Liah’s case, her gratitude practice didn’t change her circumstances, but it changed how she experienced them. She became more aware of the love in her life, the small joys she had overlooked, and in doing so, found a sense of peace that had felt out of reach before.
lotusheartgrateful.com 