Thanks for responding @SugarcubeOD
This has been my schedule for the last three days (boy, am I glad I kept a food journal!) Everything I eat is compliant to W30.
I drink one mug of coffee at home + one travel mug size (16 oz?) on commute to work (on an empty stomach - but I am always ready/hungry to eat by the time I get to work - which has been my habit for the last 18 years - eating at work that is).
I switch to water after that. I'm not tracking the ounces, but usually 2 - 2 1/2 cups at work (16 oz cup)
Maybe two 8 oz glasses more at home.
Before I started the W30, the scale said 130lb. I am 5'6" tall. I know that I have lost weight (my jeans are loose, and I can see it in the mirror). So even at the 130lbs, I'm probably not drinking enough. : (
B - Breakfast bake made with cage-free eggs, and diced broccoli, spinach, tomato & onion, and Aidell's Chicken Apple sausage (a 1/8 piece cut from a 9 x 11 vinaigrette casserole) + a clementine
L - Leftover pot roast with carrots, potato & onion (garlic, salt & pepper spices) - portion fits into a 4" x 5" glass storage container + pear sprinkled with cinnamon
D - Pork chop (1) (grass fed, organic) cabbage, onion & carrots - filled most of plate + grapes (6-7)
B - Same breakfast bake as previous + a banana
L - Zucchini fritter (salt, almond flour, egg, chives, salt & pepper) with ranch dressing (egg, olive oil, red wine vinegar, chives, parsley, dill, onion & garlic powder, cilantro, salt & pepper) + 3/4 Aidell's sausage + clementine
After work (4:30 pm) - regular size coffee + Lara Bar (lemon) I usually don't have coffee/snack - this was a special meeting with my sis - instead of wine.
D - Baked Salmon with spices + sweet potato (with salt & cinnamon) + steamed broccoli (with salt)
B - Same breakfast bake as previous + clementine
L - Leftover salmon dinner from night before
D - Scallops in ginger and blueberry sauce (from W30 book) + baby kale salad with italian vinaigrette
I have to report that today's headache lasted all day, but gradually lessened after I ate lunch, and started on my third cup of water. It's now 3:30 PM, and the headache is gone.
Thanks for your help!