Daily Food Feedback (please!) and "Fatty" Meat question

[wyoinap]

I would appreciate feedback on my meals the past few days. I'm struggling at night after my dinner. Not sure if I"m still hungry or emotional eating. I will say 4 ounces isn't enough for me! I am petite (5 feet but crave protein)

 

I do exercise daily (run, walk, etc. a mix of this and that during week about 45-60 minutes with 15 minutes strength 3 x a week)

 

B: 3 eggs in coconut oil with Banana

 

L: salmon or chicken thighs, breast, etc (about 4 ounces but need more I feel), 2-3 cups veggies with butter or ghee (1T) and half an avocado

 

D: Protein (4-6 ounces), veggies with 1T of butter and handful of coconut

 

Snack: sweet potato small with 1T almond butter

 

Writing that out, I think I definitely need to add but I get nervous as to what to choose to keep me full and satisfied. What do people mean by fattier cuts of meat? Does 4 ounces of a fatty meat satisfy as much as 6 ounces of med. fat meat?

 

Thank you as I really am stuck and don't want to give up. I want to get a grasp on meals before I go forward with the Full 30.

 

[GlennR]

Suggestions:

 

Add veggies to your breakfast, 1-2 cups. (I know. It sounds weird and will feel weird at the start. But you get used to it.)

 

Do make your protein portions larger if you feel you need more. Don't hesitate.

 

I see you ate a dense carb (sweet potatoes) as a late night snack. Try making it part of your meals instead, and maybe earlier in the day. Salads and leaf veggies are not very filling. Dense carbs such as sweet potatoes, root veggies, plantains, squashes provide an energy source that fuel you for a longer time.

 

Fattier cuts of meat mean chicken thighs instead of chicken breast, or ribeye instead of sirloin. Yes, fat does satiate you more. It's up to you if you opt for fattier cuts of meat (be sure they are pasture-raised because the fat of factory farm meat is really loaded with toxins). You can also just add more fat from other sources, such as avocado, coconut, olives, cooking oils.

 

Some bad news for last: butter is not Whole30 compliant. The only dairy product allowed is clarified butter or ghee. Don't know what day you are, I hope it's not deep into the 30 days, but from what I understand, dairy hits the re-set button. Sorry about that. 

 

Here's the meal template to guide you, and also a link to a list of what food is allowed and not.

 

Good luck!

[wyoinap]

No even Kerrygold? thank you. not deep into...doing "trial" run for past 4 but very good to know about butter. I was using Kerrygold butter but will switch to ghee which I also have tried.

 

Thanks again.

[DanielleM]

Also, it looks like you workout and strength train. Maybe consider adding a pre- and post- workout snack. (see the meal template for guidelines.) That might help your want for more protein- you might be doing enough that your body needs the extra nutrition to fuel your workouts and help recovery.

[GlennR]

No even Kerrygold? thank you. not deep into...doing "trial" run for past 4 but very good to know about butter. I was using Kerrygold butter but will switch to ghee which I also have tried.

 

Thanks again.

 

Nope, not even Kerrygold. I'm glad you're not having to do a re-set. That you're doing a trial run is very smart! :-)

[GFChris]

No even Kerrygold? thank you. not deep into...doing "trial" run for past 4 but very good to know about butter. I was using Kerrygold butter but will switch to ghee which I also have tried.

 

Thanks again.

GlennR is correct on the no butter on a Whole30.

You can make clarified butter from your Kerrygold, and have that instead.  Here are the directions I follow: http://www.davidlebovitz.com/2010/03/how-to-clarify-butter-recipe/

[ultrarunnergirl]

I just recently started making my own ghee. I don't know why it took me so long! It's really easy, and much tastier than the stuff you can buy.