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As I wrap up day 20 of my wellness journey, I'm pleased to report that things are going well overall. The routine is feeling more natural, and I'm seeing continued progress. However, I'm hitting one of those inevitable bumps in the road that I think most people encounter when they're trying to stick to a structured eating plan – I'm getting bored with my go-to meals.

The Salad Fatigue is Real

Let me be honest: I'm getting really tired of salads. They've been my reliable fallback because they're low in calories, high in nutrition, and relatively easy to put together. But after nearly three weeks of regular salad consumption, I'm starting to feel like I'm grazing in a field. There's only so many ways you can dress up lettuce before you start longing for something that feels more like actual food and less like rabbit feed.

This is probably a common experience for anyone who's tried to maintain a healthy eating pattern. You find your safe foods – the ones that fit your plan and don't require too much thinking – and you rely on them heavily. But eventually, the monotony catches up with you, and you start craving variety.

The Cheat Day Temptation

Since it's Saturday, I found myself thinking about something I've heard discussed in various wellness circles: the concept of cheat days. The idea is that you designate one day a week where you can eat whatever you want, in whatever quantities you want, and then get right back on your plan the next day. Supposedly, this helps manage cravings and makes the rest of the week more sustainable.

It's an appealing concept, especially when you're feeling food fatigue. The idea of having a day where I don't have to think about calories or protein content or whether something fits my plan sounds pretty liberating right about now.

Weighing the Pros and Cons

After discussing this approach with my AI wellness coach, I can see both sides of the argument. On one hand, having a psychological release valve might help prevent the feeling of being overly restricted, which can sometimes lead to eventually abandoning the plan altogether. It could also make social situations easier if you time your cheat day strategically.

On the other hand, there are some significant potential downsides. A full cheat day could easily undo most of the week's calorie deficit, with some people consuming 3,000-5,000+ calories on these days. There's also the risk of reinforcing an "all or nothing" mentality rather than building skills for sustainable moderation.

What concerns me most is the potential impact on the momentum I've built. I'm seeing real improvements in my biomarkers – my resting heart rate has dropped significantly; my sleep has improved dramatically – and I don't want to disrupt that progress with an approach that might set me back physically or mentally.

A More Balanced Approach

Instead of a full cheat day, I'm considering what my AI wellness coach thought could serve me - a "flex day" approach. Rather than throwing all structure out the window, I could allow myself a higher calorie limit on certain days – maybe 1,800-2,000 calories instead of my usual 1,300-1,500 – and include some foods I've been craving in reasonable portions.

This would give me some psychological relief and variety without completely derailing the habits I've been building. It's about finding a middle ground between rigid restriction and complete abandon.

Solving the Variety Problem

The more immediate issue is addressing my salad fatigue. The solution isn't necessarily to add a cheat day, but rather to expand my repertoire of satisfying, nutritious meals that don't feel repetitive.

Some alternatives I'm considering include warm stir-fries loaded with vegetables and protein, roasted vegetable bowls with quinoa and lean protein, hearty soups packed with vegetables and beans, and sheet pan meals with roasted vegetables and chicken or fish.

I could also explore different approaches to "salads" that don't feel like traditional salads – grain bowls using quinoa or brown rice as the base, protein-based salads served in lettuce wraps, or Mediterranean-style bowls with roasted vegetables and chickpeas.

Even simple changes like switching up the base (using shredded cabbage instead of lettuce, or spiralized vegetables), changing temperatures (warm roasted vegetables on cool greens), or adding different textures (nuts, seeds, roasted chickpeas) could make meals feel fresh and interesting again.

Key Learning

As I head into day 21 and beyond, I'm reminded that this journey isn't just about following a plan perfectly – it's about building sustainable habits that I can maintain long-term. That means being flexible enough to address challenges like food boredom without throwing away all the progress I've made.

The fact that I'm recognizing and addressing this issue rather than just pushing through or giving up entirely feels like progress in itself. I'm learning to problem-solve within the framework I've created rather than abandoning it at the first sign of difficulty.

I'm confident that with some creative meal planning and a willingness to experiment with new approaches, I can overcome this temporary food fatigue and continue building on the solid foundation I've established over these past 20 days.

A little variety and some flexibility can help sustain your commitment...

Check out tomorrow's post where I dive into genetics, social situations and summer exercise challenges.

Interested in reading all my experiences and conversations so far? Check them out here!

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Susan Williams is the visionary founder of Booming Encore. With over 28 years of experience in corporate senior leadership and executive roles, she realized there was a significant gap in resources for those seeking a purposeful and healthy later life. Driven by her passion to make a difference, she decided that if she couldn't find it, she would create it and launched Booming Encore in 2013.

Since then, the Booming Encore has organically grown into a globally recognized authority on retirement, aging, and longevity. Susan’s commitment to empowering individuals is further reflected in her co-authorship of Retirement Heaven or Hell: Which Will You Choose? and her contributions to Longevity Lifestyle by Design.

An engaging speaker and advocate, Susan passionately shares the importance of all the aspects that can help people positively live, embrace and contribute in their later years. Today, she’s not just helping others create their own “booming encore”—she is actually living hers. Join her on this inspiring journey and also live your best booming encore!

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Founder, Booming Encore

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