planning

Choosing to Stop Chasing: A Reflection on Presence

I’ve been having recurring thoughts about a particular service that I find meaningful and purposeful – something I could extend to others. But when I looked deeper, I recognized this mental chatter for what it was. A mind that is busy and urging action often stems from the ego seeking validation, while true divine guidance feels calm, peaceful, and organically natural. If something is truly meant to be, it emerges from this place of clarity and peace – not from racing thoughts.

Through my meditation practice, I’ve learned that God speaks to us through our hearts in the present moment. When we’re completely open to the here and now, we receive what we need. Meditation helps us recognize when thoughts come from ego versus divine guidance from our Heart and makes it a choice to shift back to simply being present.

So I realized: I don’t need to chase after racing thoughts or dreams. What’s meant for me will come in the given moment. All I need to do is be here and now, accepting whatever the moment offers with grace and gratitude. When I say yes to the Creator with a thankful heart, I become clear about what needs to be done – whether it’s catering to someone’s needs, cleaning someone’s space, offering a smile to a stranger, or feeding the hungry. The form doesn’t matter; what matters is the open-hearted presence I bring to it.

Even daily planning can flow from this centered space. When we plan from the present moment, it helps quiet mental noise and allows us to be more focused, rather than anxious about outcomes.

This insight deepened while I was eating. My mind became busy with random thoughts – thinking about this, planning that, wondering if I should watch something on my phone. These thoughts were pulling me away from simply being present and respecting the food before me. Then I remembered: I don’t have to chase after things to do or think about. The moment I felt this truth in my heart, everything shifted. I became quiet, fully present with my food, relishing every bite without needing any distractions.

This revealed something profound about mental restlessness. When we’re not present, the mind becomes noisy, always seeking something to chase or think about. This restlessness comes from the ego trying to maintain control, to feel important, to avoid the beautiful simplicity of just being.

We don’t have to chase anything. When we’re truly present, serving as instruments of our Creator, everything we need is already here and now. The peace, the purpose, the next right action – it all emerges naturally from this space of open-hearted presence.

May this reflection serve as a gentle reminder to return to the present moment, to trust in divine timing, and to find peace in simply being.

Week 1 Reflections

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.

My Week 1 Sunday Meal Prep Strategy: How 4 Hours on Sunday Changed My Entire Week

After struggling with consistency in my healthy eating journey, I finally decided to give meal prep a real try. What really pushed me toward this was my frustration with reaching for desserts and fried snacks when I wanted a treat or grabbing whatever was convenient when hunger struck unexpectedly. These habits were undoing all my good efforts with conscious eating and exercise.

Now, after just one week of proper meal prep, I can honestly say it’s been a game-changer. Once my meal planning was done for the week, I felt such relief knowing that part of my life was taken care of. Each day, I could focus on cooking for the rest of my family without constantly worrying about what I would eat or whether I was making the right choices for myself.

Why Sunday Meal Prep Works for Me

Eliminates Decision Fatigue:
No more standing in front of the fridge wondering what to eat or whether it fits my goals.

Curbs Impulse Eating:
When healthy meals are ready and waiting, it’s so much easier to resist the urge to grab processed snacks.

Saves Time During the Week:
Mornings are smoother when breakfast is already prepared, and I’m not scrambling to put together a healthy lunch.

Reduces Food Waste:
I buy exactly what I need for my planned meals and use everything I purchase.

Supports My Protein Goals:
As a 46-year-old woman doing strength training, getting adequate protein throughout the day is crucial, and meal prep ensures I hit my targets.

My Complete Week 1 Sunday Prep Timeline

The key to my Sunday success actually started on Saturday. I planned out all my Week 1 meals and finished my grocery shopping by Saturday evening, so I wouldn’t be scrambling on Sunday morning. I even journaled my Sunday prep plan the night before, writing down each step so I could check them off as I completed them. This preparation made such a difference – I felt organized and confident going into my first big meal prep day.

Here’s the 4-hour timeline I followed for my first week of meal prep. After planning everything out on Saturday and journaling my approach, I felt ready to tackle this organized schedule on Sunday morning.

Note:
I use my Instant Pot for cooking lentils and quinoa, which speeds up the process significantly. All recipes can also be made on the stovetop – I’ll include both methods in the detailed recipes next week.

9:00 AM – First Wave Prep (Getting Organized)

Begin soaking 1.5 cups red lentils in water (helps with better digestion, enhanced nutrition and faster cooking time)
Chop all vegetables and organize into recipe-specific piles:
- Egg Muffins:
  1 cup spinach, 1 red bell pepper, 1/2 onion, 4-6 green chilies
- Masoor Dal:
  1 onion, 2 tomatoes, 4 cloves garlic, 2-3 inch ginger, 6 green chilies
  I like mine spicy. You can limit to 1 green chilli for less spice.
- Vegetable Sabzi:
  2 cups cauliflower, 1 cup green beans, 1 cup carrots, 1 onion
- Mediterranean Quinoa Bowl:
  1 cucumber, 1 cup cherry tomatoes, 1/4 red onion, 1/4 cup parsley
- Vegetable Soup:
  2 carrots, 2 celery stalks, 1 onion, 2 tomatoes, 1 cup green beans

10:00 AM – Second Wave Prep (Starting the Cooking)

Start egg muffins
- Beat 8 eggs + 4 egg whites
- Mix in chopped vegetables and spices
- Pour into silicone muffin tray, bake 20 minutes at 350°F
Begin cooking quinoa:
- Rinse 1 cup quinoa thoroughly
- Add to Instant Pot with 1.5 cups water (or stovetop with 2 cups water)
- Instant Pot: High pressure 1 minute, natural release
- Stovetop: Bring to boil, reduce heat, simmer 15 minutes
Start cooking lentils:
- Drain soaked lentils
- Add to Instant Pot with 4 cups water and chopped vegetables (or stovetop with 4 cups water)
- Instant Pot: High pressure 8 minutes, natural release
- Stovetop: Simmer 20-25 minutes until soft

11:00 AM – Third Wave Prep (Multiple Dishes Going)

Prepare vegetable sabzi:
- Sauté spices and onions in a pan
- Add mixed vegetables, cook until 80% done (they’ll finish cooking when reheated)
Start vegetable soup:
- Sauté onions, carrots, and celery
- Add remaining ingredients and herbs, simmer 20 minutes

12:00 PM – Final Wave Prep (Finishing Touches)

Make protein energy balls:
- Blend dates, nuts, protein powder, flaxseed, and cocoa
- Roll into 10 equal balls
Prepare veggie sticks:
- Cut cucumbers, bell peppers, and carrots into sticks
- Divide into 5 containers with damp paper towels
Portion Non-Fat Plain Greek yogurt:
- Divide into 5 small containers (150g each)
Prepare oatmeal bases:
- Mix oats with flaxseed and spices, portion into containers
- Set up overnight oats with chia seeds and plant based milk. I use almond milk.

Storage & Organization

Container Recommendations:

Glass containers are ideal for freezer storage – they don’t absorb odors and heat evenly when reheating
BPA-free plastic containers work well too, especially for soups (freeze in freezer bags, then transfer to containers)
Avoid regular plastic containers in the freezer as they can become brittle and may retain odors
For soups: Freezer bags laid flat save space and thaw quickly

This strategy ensures nothing loses its taste or texture, and I’m eating the freshest possible meals throughout the week.

Have you tried meal prep before? What worked or didn’t work for you? I’d love to hear your experiences in the comments!

The Structure I Needed: From Mindful Eating to Meal Prep Planning

Important Disclaimer

The meal plan and nutritional information shared in this post are based on internet research, personal experience, and general wellness principles. This content is for informational purposes only and should not be considered medical advice. Every individual’s nutritional needs, health conditions, and weight loss requirements are unique. Before beginning any new diet plan or weight loss program, please consult with a qualified healthcare professional, registered dietitian, or your physician, especially if you have any underlying health conditions, are taking medications, or have specific dietary restrictions. The author is not a medical professional or certified nutritionist. Results may vary, and what works for one person may not work for another. Always prioritize your health and safety above any fitness or weight loss goals.

This blog is not intended to teach a particular nutrition pattern but to share what worked for me.

I am in my mid-40s. The last time I attempted to get in shape, I focused on cardio and eating right but made mistakes with my protein intake. I ended up losing weight but did not appear healthy.

I am 46 years old, and with winter came hibernation and a lack of interest in physical activities due to the cold. I enjoy being physically active outdoors, but with chronic sinus issues, I get headaches even when bundled up in the cold and going for walks. I felt disconnected from my strength training and cardio as well, despite having a gym in our condo.

The last few months, however, I have sincerely been making attempts to slowly get back to eating healthy and doing more physical activities. What I have noticed is that despite being more physically active and eating consciously, I was not losing weight. Even a little indulgence showed up on my weight scale.

So, I have been focusing on more protein-rich foods and healthy foods for my age and perimenopause. Through my research on health and nutrition websites, I learned that women over 45 need increased protein intake to maintain muscle mass and that perimenopause can affect metabolism and weight distribution.

During this time, I also committed to strength training 3-4 times a week and cardio through brisk walks or other activities. From my research, I learned that adequate protein intake becomes even more crucial when doing strength training, especially for women over 45. Protein helps preserve muscle mass during weight loss and supports recovery after workouts.

Through this journey, I remind myself of the need to feel healthy and be physically active for my body and mind, and that it is not about achieving a certain size. Honestly, the need to physically lose weight to fit better in clothes is there, but I consciously choose to be gentler with myself and my body, to prioritize what is right for my body rather than how I perceive my body should be. I try my best to listen to my body and skip workouts on days when I truly feel the need to rest or am not feeling good. Some days, even when I feel lazy, I try to put on my shoes and take my dog out. After just a 5-minute walk, I feel the enthusiasm and energy to finish my walk. My reward is my dog’s happiness too. It is a balance between laziness and maybe the true rest our body requires.

I plan on sharing my diet journey and the kinds of food I consume. I am a vegetarian and can eat eggs, so my diet focuses on that. As I do not personally like mushrooms, I have avoided them.

What really pushed me toward meal planning was my tendency to reach out for desserts and fried snacks when I felt like treating myself, or grabbing high-calorie convenience foods when hunger hit unexpectedly. These occasional indulgences were setting me back despite all my conscious healthy eating efforts.

So, I ensured I did proper meal planning on the weekend for the week and planned what foods I would have each day. I planned and packed my snacks too, so I wouldn’t have to wonder what I would eat during pangs of hunger. This helped me a great deal to curtail my urge to eat unhealthy processed foods. Once my meal planning was done for the week, I felt such relief knowing that part of my life was taken care of. Each day, I could focus on cooking for the rest of my family without consistently worrying about what I would eat or whether I was making the right choices for myself.

As I have mentioned in the disclaimer, this is just what worked for me. This may give you an idea of how you can meal plan for yourself.

Please know that we are not alone and we have many others who struggle like us. It is best to not be too hard on us and take this one step at a time. I feel even doing the meal plan and going through each day is a reward and the best thing we can do for our body.

Some of the foods we prepare can be frozen after they’re freshly made and cooled, so we can just heat them up when needed. From what I’ve read, freezing helps maintain nutritional value better than keeping cooked food in the refrigerator for a full week.

Through the end of the first week, I lost 3 pounds of weight – which I had struggled to lose with just physical activity and conscious eating. Meal prep truly helped me eliminate my urges.

If you are someone like me, this will help. This is tailored for 45+ women who may be entering their perimenopause phase.

I hope to improve upon my blog structure for meal planning and share more meal prep ideas. Please share your suggestions, thoughts, and whether this worked for you. If there are any helpful ideas, please share them in the comments. It would benefit me and others who are on their healthy body journey.