whole 30 meal planning handout

[nyangel1227]

Hi,

I have a question regarding the handout.  there are multiple options listed for "fats" with each meal.  are we only allowed to pick one or can we do multiple?  Meaning, if I cook with coconut oil, can I still add avocado or olives to my meal or am I limited to only one of these servings per meal?

thank you

[jent103]

You can have as many kinds of fats as you like to make up the serving size. For example, you probably don't need a whole avocado plus olives, but if you want to dice some avocado and add that and some olives to a taco salad, go for it.

 

Cooking fat doesn't always "count" as much because a lot tends to stay in the pan, depending on what you're making. So making a hash with a thumb's worth of coconut oil probably doesn't mean you're actually eating a thumb's worth of coconut oil.

[anoyes91]

That meal planning handout is confusing me a little too.  It lists several different fats and recommended serving amounts for each.  Are you supposed to add a serving of each fat listed to every meal?  Or can you just add the ones you want, as long as you make sure you're getting enough to keep you full till your next meal?

[missmary]

 Or can you just add the ones you want, as long as you make sure you're getting enough to keep you full till your next meal?

 This.

 

Think of the "thumb-size" amount of fat (a single type or in combination) as a minimum. Add more fat on top of that as needed for flavor and satiety. Don't worry too much if it varies from meal to meal, just make sure you get the minimum each time.

[Delaine Ross]

And don't be afraid to eat fat.  It's fuel!

[janaeku]

Good question!  I've been struggling with needing to add more fat to feel full and couldn't tell if I was supposed to add the servings of all the fat or just two servings total! Everything else is so easy to follow but I'm very detail oriented and it was a little vague to me.  So, aim for two servings of fat (serving size as described for each type) and add more as needed if you aren't full with just two? Thanks!

[wyoinap]

I struggled with this too in the beginning but after a week, I added 2 fats to every meal. For example, I will do heaping handful of olives and half an avocado with my protein and 3-4 cups of cooked veggies. Yes to some it's a lot but I follow the template and I'm full and satisfied.

 

I also cook my veggies in coconut oil but don't count that as a fat and I use fattier cuts of meat (no too lean, not too fatty).

 

FAT has helped me a lot and whole30 has truly opened my eyes to the fact how much our bodies need it. I ate it before but certainly not in the combinations I do now. Black olives are my new must.have. in many meals!

[Donnajo]

Where can we find the handout?

[missmary]

Where can we find the handout?

 

http://whole30.com/downloads/whole30-meal-planning.pdf

[MrsAlvarado2011]

So we are supposed to eat all of that per meal????

[GFChris]

So we are supposed to eat all of that per meal????

 

The meal template recommends 1-2 palms of protein, 1-3 cups of veggies, and 1-2 compliant fats per meal.  Use the meal template to determine the appropriate portion sizes of fat. Fruit is optional. 

[ultrarunnergirl]

So we are supposed to eat all of that per meal????

Choose one (or more) of the serving examples from the bullet points listing the fats.

[GaryAndMe]

I just looked at the handout & think that I may be having too much fruit. It says occasionally add a serving of fruit, GFChris says fruit is optional and I believe ISWF says 2 servings of fruit a day. Can anyone expound on this? Also, what constitutes a serving? Is one whole apple a fruit serving ? Thanks a bunch!

[missmary]

I just looked at the handout & think that I may be having too much fruit. It says occasionally add a serving of fruit, GFChris says fruit is optional and I believe ISWF says 2 servings of fruit a day. Can anyone expound on this? Also, what constitutes a serving? Is one whole apple a fruit serving ? Thanks a bunch!

 

The rules of the whole30 do not restrict fruit. You can have fruit all day every day and still comply with the rules. 

 

However, we do recommend that you have fruit only occasionally, up to two servings a day (max) for best results. A serving is about the size of your fist, so if your apple is that size, one whole apple is a serving. Fruit is very palatable, so sometimes people let it push other, more nutritious foods off their plate. It helps to make sure you first eat the meal template (a palm-size portion of protein, a thumb-size portion of fat and 2-3 cups of vegetables) before deciding you have appetite for fruit. If you are someone accustomed to fueling your workouts/life with sugar (gels and energy drinks, candy or even pasta). then relying too much on fruit may slow your adaptation to burning energy in a more flexible way. You will likely get to the point where you are "fat adapted" and thus have a steady supply of energy for workouts much faster if you eat less fruit in the beginning.

 

All that said: it is summer. Now is the time to enjoy in-season fruit, so don't feel like you need to go the extra mile and eliminate it completely unless you personally know you do better without. In winter I might have fruit a couple times per week but in the summer I am enjoying more.

[GaryAndMe]

Thanks missmary! Appreciate your help!