Nikknak Posted September 6, 2013 Share Posted September 6, 2013 I started my whole 30 today or well technically last night with dinner. I've been really hungry all day and I'm going to bed hungry. I'm not sure what I'm not eating enough if or if this is normal the first week? Today I had... M1: 1 egg, 2 egg whites with 1/4 cup broccoli. Coffee with coconut milk Snack because I was so hungry: apple M2: "spaghetti" ( broccoli slaw, mushrooms, onion, approved sauce, ground beef) M3: about 3-4oz chicken, half cup broccoli and half cup cauliflower roasted with olive oil. Water to drink but only about 24oz so I know that's way too little Link to comment Share on other sites More sharing options...
Michele West Posted September 6, 2013 Share Posted September 6, 2013 You definitely need to be eating more! Nix the egg whites and eat the whole egg (so three to four eggs total) and up the broccoli to at least a cup. Make sure you're getting some fat as well. Either avocado, ghee, coconut oil, etc. For an idea: My typical breakfast is 2-3 whole fried eggs, 1 1/2 cups of sweet potato hash (sweet potato, bell pepper, onion & mushroom), 1/4-1/2 of an avocado and a few strawberries. I was a little hungry my first day, but as of today (day 3) this has kept me satisfied. I made it to day 21 before and noticed if I didn't eat like this I was hungry before lunch time. Have you read It Starts With Food? It was an invaluable resource for me. Link to comment Share on other sites More sharing options...
Nikknak Posted September 6, 2013 Author Share Posted September 6, 2013 Yes I have the book. I plan to sit down this weekend and make a weekly meal plan, go grocery shopping, and prep food. I wish there were whole30 meals already planned out for the full day so I know I'm getting enough. Have you found anything like that? Also I always thought it was bad to eat too many eggs? Link to comment Share on other sites More sharing options...
Mom2A&M Posted September 6, 2013 Share Posted September 6, 2013 Check out the meal template.....1-2 palm sizes of protein or as many whole eggs you can fit in you hand, then FILL your plate with veggies and 1-2 thumb sizes of fat( feel free to add more fat but not less). If you feel real actual hunger between meals, don't eat a "snack type" food, eat a mini sized meal instead ( same components). Link to comment Share on other sites More sharing options...
Nikknak Posted September 6, 2013 Author Share Posted September 6, 2013 What are some fat suggestions? Link to comment Share on other sites More sharing options...
Mom2A&M Posted September 6, 2013 Share Posted September 6, 2013 Coconut oil, unsweetened canned coconut milk, olive oil, olives, avocado, nuts or nut butters I personally love homemade olive oil mayo! Oh and also clarified butter or ghee Checkout the recipes in the back of ISWF in the mean time...until you can get thru the whole book. Link to comment Share on other sites More sharing options...
amberino21 Posted September 6, 2013 Share Posted September 6, 2013 The other ladies have given you great advice - you didn't eat nearly enough! The meal template is the best "plan" to make sure you're eating enough. Print it out, stick it in on your fridge so you can reference it at every meal. - do you have 1-2 palm sized serves of protein? (Eggs are judged by the number you can hold in a hand) - is the rest of your plate covered in vegies? - have you topped your meal off with 1-2 serves of fat as outlined on the template? If yes to all 3, there's your meal! It may take you time to adjust to 3 meals, so if you are actually starving have a mini meal of protein fat and vegies If you're exercising you'll also need pre and postWO meals Link to comment Share on other sites More sharing options...
Nikknak Posted September 6, 2013 Author Share Posted September 6, 2013 Thanks this really helps. This morning I'm eating 1 1/2 cups Brussels sprouts, 3 fried eggs, and spoon full of sunflower seed butter. I put maybe 3 tablespoons of coconut milk in my coffee. Is that sufficient for the fat In the morning or no need for the sunbutter? Link to comment Share on other sites More sharing options...
amberino21 Posted September 6, 2013 Share Posted September 6, 2013 That sounds great if you feel hungry before lunch though, don't be afraid to add another egg or a bit more fat the next day. I'd also eat more vegies - about 2-3 cups. (And stop measuring!!) Link to comment Share on other sites More sharing options...
melbournegirl Posted September 6, 2013 Share Posted September 6, 2013 I aim for three serves of three veges each meal when I can, sometimes less for breakfast but more for dinner. Cooking your veges in coconut oil or ghee helps too. I agree, if you make it through to 1 pm without feeling hungry you know you've had enough breast, if you are hungry at 11 you didn't eat enough Link to comment Share on other sites More sharing options...
amberino21 Posted September 6, 2013 Share Posted September 6, 2013 I aim for three serves of three veges each meal when I can, sometimes less for breakfast but more for dinner. Cooking your veges in coconut oil or ghee helps too. I agree, if you make it through to 1 pm without feeling hungry you know you've had enough breast, if you are hungry at 11 you didn't eat enough Enough breast, Juzbo? Hehe....I'm trying to figure out what that was actually supposed to be! Link to comment Share on other sites More sharing options...
1morta2 Posted September 6, 2013 Share Posted September 6, 2013 Breakfast maybe? Link to comment Share on other sites More sharing options...
Nikknak Posted September 6, 2013 Author Share Posted September 6, 2013 I think my biggest struggle is the fats and how to incorporate them. What are some suggestions for the coconut milk other than in my coffee? Link to comment Share on other sites More sharing options...
Nikknak Posted September 6, 2013 Author Share Posted September 6, 2013 Oh also I usually each breakfast before work so at 6:15/6:20 and then lunch is about 12:00 Link to comment Share on other sites More sharing options...
Physibeth Posted September 6, 2013 Share Posted September 6, 2013 You have gotten lots of great advice. I sometimes eat breakfast and lunch around the same times you do and usually can make it just fine. If I work out in between those times I have another small meal. My typical breakfast is 4 eggs scrambled into sauteed kale with compliant bacon and usually some raw fermented veggies and black coffee. Coconut milk makes great sauces like the sunshine sauce in Well Fed. I make my own mayo and that is often my added fat in M2 and/or M3. I like to use coconut butter too...so good on squash or sweet potato. Link to comment Share on other sites More sharing options...
Physibeth Posted September 6, 2013 Share Posted September 6, 2013 Enough breast, Juzbo? Hehe....I'm trying to figure out what that was actually supposed to be! I'm glad I'm not the only one that went on that one. Link to comment Share on other sites More sharing options...
amberino21 Posted September 6, 2013 Share Posted September 6, 2013 Homemade mayo is one of my favourite fats too - it goes great on vegies, or omelettes (let's face it, it's good on everything!) If you want to incorporate coconut milk, you could make an omelette or scrambled eggs and add it to the beaten egg mix just like you'd add dairy. It makes it creamy I've added it to the egg mix when I've made frittata and it tasted great. You can add coconut oil, ghee or coconut butter to your coffee as well - if you've got a blender, whiz it up and it goes a little frothy. If you like avo, add half of one to your plate, add fat to your vegies after you've cooked them, have bacon if you can get compliant bacon... Link to comment Share on other sites More sharing options...
KitchenWitchy Posted September 7, 2013 Share Posted September 7, 2013 I've drizzled olive oil over a bowl of hash or veggies immediately before consuming, in meals that were low on fat... Barely noticed it was there and felt full for a long while after. Edited to add: you're better off eating too much fat and tapering back until you find the right amount for you, than skimping and being hungry. Link to comment Share on other sites More sharing options...
Mom2A&M Posted September 7, 2013 Share Posted September 7, 2013 I bake sweet potatoes in a large batch then heat in skillet, top with coconut cream/milk and cinnamon. Or I top a bowl of berries with coconut milk too. I have used it in creamy soups, I love palOMG carrot ginger soup. (Sorry I don't know how to link her site). Sometimes I have drank it by itself! Link to comment Share on other sites More sharing options...
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