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Started Aug 10


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You really shouldn't be very hungry often during your Whole30 -- basically, you should be able to go 4-5 hours between meals, and you'll start getting hungry at about the 4 1/2 hour mark. Be sure you're composing your meals to meet the meal template. That means three times a day, starting within an hour of waking up, you should have:

  • 1-2 palm-sized portions of protein (that's length, width, and depth of your palm), or if eggs are your only protein, have as many whole eggs as you can hold in your hand.
  • 1-2 thumb-sized portions of fat, not counting cooking fat as much of that will stay in the pan, or a heaping handful of olives or coconut flakes, or a closed handful of nuts, or 1/2 to a whole avocado. Mayo is a popular fat source, but there are all kinds of other sauces you can use as well, google Whole30 sauces to find a lot of options.
  • Fill the plate with vegetables. At least one cup, and preferably closer to three cups.

Most people also feel best if they have at least one fist-sized serving of starchy vegetable each day (sweet potato, potato, jicama, pumpkin, winter squash, root vegetables like beets or turnips or rutabagas, for example). Drink at least 1/2 oz of water per pound of body weight -- so if you weigh 120 lbs, drink at least 60 oz of water, and salt your food to taste.


Starting out, you may not get your meals right to carry you for 4-5 hours at a time, and that's okay. If you're truly hungry, like you could eat something bland like plain fish and broccoli, it's okay to have something to eat, but try to make it a mini meal of protein, fat, and vegetable, or at least two of those three.


If you're ever not sure if you're eating enough or eating the right things, feel free to list a few days' worth of meals in the Troubleshooting section of the forum, and you can get some feedback.

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