Meal Check: Content and Amount

[lbres]

I've been reading through other members' meal checks and have found the moderator responses helpful. So, interested in some feedback on the following breakfast menu:

 

2 cups power greens sauteed in olive oil spray and sprinkle of salt

3 whole eggs scrambled in

1.5 tbsp homemade guacamole [fresh avocado, scallions, lime juice]

Old Bay seasoning sprinkled on top of the scramble

1 baked sweet potato

1 cup coffee with almond milk

4 fresh cherries

1 tbsp fresh berries

 

Based on this menu, any thoughts for eating during the rest of the day??

 

Thank you!

 

[MeadowLily]

Are you counting anything?    I would add another kind of protein in addition to the eggs for breakfast.

[lbres]

MeadowLily: What do you mean about counting?

Do you have some other suggestions for adding to the eggs?

Would adding another egg work??

 

Thanks!

[MeadowLily]

You're not counting calories, points, macros or micros. 

Do you eat any other proteins besides eggs?  Like beef, bison, pork incl. bacon, salmon, trout, chicken, turkey, any other fishes....

[lbres]

Yes, I eat all of those things. I do understand we're not counting, but I'm still trying to understand the meal plate food group allotments… and the idea that we may need to increase each of those items beyond a thumb's-worth or the 1-2 palm's-worth.

Would you suggest adding bacon to the above meal? Or a can of salmon, for example??

[AmyS]

I've been reading through other members' meal checks and have found the moderator responses helpful. So, interested in some feedback on the following breakfast menu:

 

2 cups power greens sauteed in olive oil spray and sprinkle of salt

3 whole eggs scrambled in

1.5 tbsp homemade guacamole [fresh avocado, scallions, lime juice]

Old Bay seasoning sprinkled on top of the scramble

1 baked sweet potato

1 cup coffee with almond milk

4 fresh cherries

1 tbsp fresh berries

 

Based on this menu, any thoughts for eating during the rest of the day??

 

Thank you!

This looks good, though many folks report that eating fruit in the morning gives a sugar hit that brings on cravings later in the day. Just remember that fruit is optional on Whole30.

 

You will want to follow the meal template at your other meals as well, so build each meal with 1-2 palms protein, 1-2 or more thumbs fat, and 1-3 cups veggies. You can vary the content of each meal as much as you like, just aim for the template proportions. The way you'll know you've got the portion sizes right for your body is when each meal keeps you satisfied for 4-5 hours. If you need to eat before 4 hours have passed, eat a mini-meal of protein, fat, and veg. And then aim to increase Meal One specifically the next day, and possibly your other meals as well. If, on the other hand, 5 hours have gone by and you're not the least bit hungry, then the next day you can dial back your portions a bit and see how it goes.

 

There are also individual daily variations - some days are just hungry days no matter what, and some days are lighter eating days no matter what. All of that is fine, and the goal is to become in tune with what your body actually needs.

 

Hope that helps, and let us know how you get on.

[MeadowLily]

I think other proteins are always a good addition to eggs at breakfast.  Yes, bacon, trout, salmon, pork chop, beef...any other kind of protein makes you feel fab with eggs. 

[jmcbn]

I'd add fish to that breakfast (smoked peppered mackerel, or salmon) to cut out the need for fruit. As Amy said eating fruit first thing can cause a blood sugar spike, and I found the mornings that I ate fruit I seemed to feel hungrier sooner. The mix of proteins is definitely more satiating.

[lbres]

Thank you all for the explanations and encouragement! Feeling very energized on my journey here!!

[kirkor]

 olive oil spray

 

Usually has soy lecithin which would be non-compliant. (unless you're using something like a Misto?)

[Munkers]

I would add more fat to the meal. When using avocado as your fat source, you can consume half to a whole avocado. So if using guac, you can use more than just a spoonful.  Or you could change up your coffee and use some coconut milk to help boost the fat content of your meal.

 

As far as protein goes, I can't consume enough eggs in one sitting to use them as my sole protein source so, if I eat them, I have to pair them with something else--sausage, shredded chicken, seafood, etc. Usually I forget the eggs and just eat leftovers.