mggoldie Posted April 22, 2016 Share Posted April 22, 2016 on day 2, posting on the unmoderated forum and was told I need help Meal planning. here is day 1 & 2 DAY 1 7am: coffee w/ coconut cream (1/2 tbsp) & coconut milk (1 tbsp) in the blender. M1: 3 eggs + onions + spinach scramble + 1/5 avocado & small apple M2: 3c cabbage/lettuce mix + 1/4 avocado + 8oz ground turkey snack: 8 almonds M3: tuna poke + 1 large red potato + 4 large Brussels sprouts DAY 2 7:30am coffee + coconut milk + coconut cream M1: 2 egg + spinach + onion scamble & 1/4 avocado & 1c mango M2: 3c kale salad mix + tuna + 1/4 avocado + salsa & kombucha M3: tuna tatake + 1 zucchini + 1/4 avocado + 1tbsp sesame oil + apple cider vinegar + 1 red potato + 3 large Brussel sprouts + 1tsp ghee S: almonds so, tell me what I'm doing wrong....protein, fats, veggies (and fruit here and there)?! am I missing something? thanks in advance Link to comment Share on other sites More sharing options...
jmcbn Posted April 22, 2016 Share Posted April 22, 2016 Ok, so a couple of things:Coffee can be an appetite suppressant so we ask that (particularly in the mornings) you drink it with or after your meal - and not to use it as something to tide you over.If you are not hungry in the morning it's because your hormones are imbalanced and eating meal one within an hour of wakening is one of the key recommendations you need to follow in order to change this which takes us back to my first point.Overall the composition of your meals doesn't look too bad - you just need to eat more:I'm not sure how 8oz of ground turkey looks in comparison to the size of your palm, but you should be aiming for 1-2 palm sized pieces of protein per meal, or if eggs are your only protein source, then as many whole eggs as you can hold in one hand - I can hold 4 when I'm hungry, but it's generally 3-4 for a female.Your meals should also be big enough to keep you going for 4-5hrs without snacking - add in the 1/2 avocado (and more veg) and you'll not need those afternoon almonds. If you MUST snack (out of genuine hunger rather than habit/boredom) make it a mini meal of at least two of the three macros - protein & fat (preferable), protein & veg, or veg & fat - then increase the size of your next meals until you're making it to 4-5hrs because that's when the magic happens, that's when your body will learn to start tapping into your fat stores for fuel. This will NOT happen if you are constantly topping up your fuel tanks with food.And don't forget your water!Hope this helps Link to comment Share on other sites More sharing options...
mggoldie Posted April 22, 2016 Author Share Posted April 22, 2016 hi Jmcbn - thanks for your input! trying to drink coffee with my breakfast - i am just usually in such a rush to get out of the house in the mornings - so eating is not an option...but, i will work on having my coffee with/after my meal go forward. i was feeling like the protein was a little light, glad you confirmed. i will add at least 1 egg to my breakfast and up the amounts at lunch and dinner. i am feeling good overall, maybe a headache here & there and just being tired. but i am powering through. I have not been able to exercise this week, but will get back on that routine this weekend. i am a little worried about pre-WO eating...not usually something i can stomach, esp if i am working out at 6am but i will try and see how it goes! thanks again for your feedback. Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted April 22, 2016 Moderators Share Posted April 22, 2016 hi Jmcbn - thanks for your input! trying to drink coffee with my breakfast - i am just usually in such a rush to get out of the house in the mornings - so eating is not an option...but, i will work on having my coffee with/after my meal go forward. Not eating before leaving the house is a choice... I know you say you don't have an option but you do... options are to make something ahead and eat it as you get ready, get up earlier, leave the house later... obviously you need to make it work with your schedule but everyone is busy/rushed/tired in the morning... getting breakfast in within an hour of waking is extremely important... try and make it a priority.... Link to comment Share on other sites More sharing options...
jmcbn Posted April 22, 2016 Share Posted April 22, 2016 ^This.You can choose to follow the rules and eat compliant food for 30 days and say you've done a Whole30, OR you can choose to go all in and follow the recommendations too and get the absolute optimum results.Your choice.ETA: I'm moving this to the Troubleshooting forum for a better fit.... Link to comment Share on other sites More sharing options...
laura_juggles Posted April 22, 2016 Share Posted April 22, 2016 You can stick an egg bake in the oven one evening while you're having dinner and it will leave you with good breakfasts that are easy-peasy Veggies in the bake and some on the side (I'm partial to green beans in the morning), you'll be good to go there! Link to comment Share on other sites More sharing options...
Karen_Suep Posted April 23, 2016 Share Posted April 23, 2016 You can stick an egg bake in the oven one evening while you're having dinner and it will leave you with good breakfasts that are easy-peasy Veggies in the bake and some on the side (I'm partial to green beans in the morning), you'll be good to go there! And it's easy to grab and go! It's a win win. Link to comment Share on other sites More sharing options...
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