Can someone check my food diary Please??

[hbomb98]

This is my first whole 30 and I want to do it right. Can some take a look and make sure this is ok. Side note, I have four children so they keep me on my toes. I'm also very inactive due to major complications to a 9 hernia surgery in September, a nerve was damaged which has left me practically immobile and in lots of pain. I am morbidly obese, so I'm hoping Whole 30 will help me with this food demon . Here's my food diary..

Day 1:

- 2 eggs runny on spinach, 1/4 avocado, 3 berries

- Fish, salad, fruit

- Chicken legs, potatoes, green beans

- Fruit, nuts

Day 2:

- smoothie (3 strawberries, half banana, 1 slice pineapple, 3/4 cup spinach, water, ice)

- Sweet potato, half sausage

- Diced chicken breast, sliced red pepper, sliced squash, sliced zucchini

- Pineapple ring

- Dried fruit

Day 3:

- smoothie (3 strawberries, half banana, 1 slice pineapple, 3/4 cup spinach, water, ice, 1/4 cup v8 fusion)

- Dried slice pear

- Blackberries

- Zoodles, spaghetti sauce, meatballs, sautéed mushrooms

- Nuts and raisins

- Salad (lettuce, chicken, sliced almonds, raisins, homemade ranch)

Day 4:

- Half smoothie (pineapple ring, 3 strawberries, 1/2 cup spinach, water)

- Sweet potato, half sausage

- Pickle

- Sweet potato, spaghetti sauce, meatball

- Fruit salad

Day 5:

- trail mix (nuts and raisins)

- 2 cubes cantaloupe

- Pulled pork (cooked with spices and apple cider), half sweet potato, apple sauce

- Apple, cashews

- Half sweet potato, 1/3 sausage link

Thank you!!!

[ShannonM816]

I'm not sure you're eating enough, although it's hard to tell since you haven't really listed how much of most things you've eaten, and you seem to be a little heavier on the fruit than what would be ideal. Have you looked at the meal template? 

 

You want each of your meals to consist of:

• 1-2 palm-sized portions of protein, the length, width, and height of your palm, or if eggs are your only protein source, have as many whole eggs as you can hold in your hand, which is probably 3-4. Chicken legs, probably you want three for a serving. Meatballs, it depends on how big they are, but I really hope the "meatball" on day 4 is a typo and you had more than one, unless you're making some really humongous meatballs. Sausage links, if they're the sort of hot dog sized ones, you'll need at least one whole one for a serving, probably more like two.
• 1-2 thumb-sized portions of fat, in addition to cooking fat since much of the cooking fat stays in the pan and isn't consumed, or 1/2 to a whole avocado, or a heaping handful of olives or coconut flakes, or a small handful of nuts (occasionally- they can cause digestive issues for many people), or 1/4 to 1/2 a can of coconut milk
• fill your plate with vegetables -- 1-3 cups. If you're just having raw leafy greens like lettuce or spinach, even more, as those tend to wilt down to nothing as you eat and don't really keep you satisfied as long. If you're having salad as your main vegetable in a meal, make a nice big one, and include a variety of vegetables (leftover roasted sweet potato or beets, cucumber, tomatoes, sauerkraut, broccoli, cauliflower, bell peppers, diced jicama, radishes, carrots -- there are lots and lots of options)
• limit fruit to no more than two closed-fist-sized servings a day, and you never have to have any fruit if you don't want it

Most people feel best if they have about a fist-sized serving of starchy vegetable each day. 

 

Smoothies are not recommended, we'd much rather you actually ate your food. Here's the official stance on smoothies from the Can I Have list:

 

Smoothies: We’d rather you didn’t

This is a very popular question, with a very unpopular answer. Smoothies (generally made using lots of fruit) are technically compliant on your Whole30, but we strongly recommend against it. Food that you drink sends different satiety signals to your brain than food that you chew. So when you drink your meal, your brain isn’t getting the feedback it needs to tell your body that it’s had enough of what it needs. Plus, smoothies are generally really fruit-heavy, and starting your day off with a liquid sugar-bomb sets you up for cravings, hunger, and volatile energy levels throughout the day. In summary, we’d rather you just eat the food, and skip the smoothie.

 

 

 

Whole30 is not like any diet plan you may have tried in the past. There's no starving yourself, there's no virtue to eating the least amount you can possibly get away with. Here, we want you to eat plenty of healthy, nutrient dense foods to help your body function at its very best. Work on making your meals meet the meal template and trust in the program for a month and see what happens.

[hbomb98]

Thank you so much for getting back with me. I have the whole 30 book, I'll look back over the meal template. I know smoothies are not recommended. I'm gonna have to fix that I guess. Part of my health condition is the intense pain I have makes me very nauseous all the time, especially in the morning. Sometimes it's all I can do to just sip on something.

I LOVE fruit. I was afraid I'd have to cut back on that.

I really appreciate you taking the time out to reply to me. This gives me so much confidence. Thank you!!!

[ShannonM816]

Part of my health condition is the intense pain I have makes me very nauseous all the time, especially in the morning. Sometimes it's all I can do to just sip on something.

 

 

You might try switching out your morning smoothie for a blended soup. It may not sound good right now, but it really will help you to get past that sweetness first thing in the morning. On their own, they're still not template meals, but it is at least not fruit.

 

You could try this Silky Gingered Zucchini Soup, the ginger may actually help you with the nausea as well.  This Golden Cauliflower Soup is good too -- I like to sub roasted butternut squash instead of the carrots sometimes, and you can also use frozen cauliflower, which makes it even easier to make.

[hbomb98]

What a fantastic idea (LOVE LOVE)!!!!

I have all the ingredients for both of those. You're so awesome! Thank you!!