Day 2
If you’re like me, you’ll find that you’re fuller sooner and longer when increasing your dietary fiber. Also, I tend to cook my fish/meats, and some veggies, the day before and use them in a salad, but feel free to serve them hot with a side salad.
Breakfast: 1 cup cooked steel-cut oats, 2 tablespoons chia seeds, 1 cup blackberries, 2 tablespoons black walnuts
Snack: 1 apple, ½ cup steamed Swiss Chard.
Lunch/Dinner: 4 cups spring mix, 1/2 cup broccoli, 2 hard-boiled eggs, 4 ounces baked chicken, 1 tablespoon chopped red onion, 2 tablespoons olive oil, 1 tablespoon red wine vinegar, ¾ cup of my 3 Times the Goodness mix. Garnished with 1 tablespoon of Nori (seaweed)
Three Times the Goodness:
Yields 2 3/4 cups.
Serving size is ½ cup (I had ¾ cup)
Place the following in a medium saucepan.
1/2 cup quinoa, 1/2 cup lentils 1/4 cup buckwheat.
Add 2 ½ cups of water and a pinch of salt. Bring to a boil, lower the heat, cover, and cook until water is absorbed, about 17 minutes
1/2 cup ‘Three Times the Goodness’: 5.5g Fiber | 6.7g Protein
Totals for the Day
Total Calories: 1,655 kcal
Protein: 61.9 grams
Total Carbohydrates: 186.2 grams
Dietary Fiber: 42.4 grams
Total Fat: 68.5 grams
How much protein do you need?
Big ranges in percentages and grams per day. 50-60 grams feels good to me, but you may need more. I like fish, some chicken, and a lot of complementary proteins, meaning foods that, when eaten together, contain all 9 essential amino acids. I think about animals and environmental issues when choosing my animal products, and all my food.
This is from the Mayo Clinic.
Protein should account for 10% to 35% of your calories. So, if your daily needs are 2,000 calories, that’s 200-700 calories from protein or 50-175 grams.
If you’re an average adult.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.
If you’re over age 40-50.
Once you’re between the ages of 40 and 50, sarcopenia — losing muscle mass as you age — begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 165-pound person.
If you exercise regularly.
People who exercise regularly also have higher needs, about 1.1-1.5 grams per kilogram. People who regularly lift weights or are training for a running or cycling event need 1.2-1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
Here is an online calculator if you want to figure out your intake.
Day 3
3 tablespoons chia, 1 tablespoon hemp hearts, 2 tablespoons sunflower seeds, ½ cup plain yogurt, 4 whole walnuts, 1 cup raspberries.
For this breakfast (only this meal)
Calories: 555 kcal
Protein: 20.5 grams
Carbohydrates: 43.1 grams
Dietary Fiber: 19.5 grams
Total Fat: 36.7 grams
Breakdown of fats (Omega-3’s and Dietary Fiber are focuses of mine.)
Monounsaturated Fat: 6.2 grams. Primary source: Sunflower seeds and walnuts.
Saturated Fat: 4.1 grams Primary source: Naturally occurring milk fat in the plain yogurt.
3 tablespoons Chia Seeds: 5.10 grams (5,100 mg). Chia seeds are roughly 60% Omega-3 oil by weight. Just 2 tablespoons satisfy your daily requirements.
4 whole Walnuts: English walnuts are unique because they are the only major tree nut packed with high-density ALA.
1 tablespoon Hemp Hearts: Hemp seeds possess a near-perfect 3:1 ratio of Omega-6 to Omega-3 fats, which is optimal for reducing internal inflammation.
2 tablespoons Sunflower Seeds: Sunflower seeds are incredibly nutrient-rich, but their fat composition consists almost entirely of healthy monounsaturated fats and Omega-6s rather than Omega-3s.
Snack: Banana, 1 stalk celery
Lunch/Dinner: Raw Kale salad- 2 1/2 cups chopped kale, 1 small avocado, 1 tablespoon fresh ginger, 1 clove garlic, 1/4 cup raw cashews, 1 teaspoon toasted sesame oil, 2 tablespoons olive oil, 2 tablespoons sliced red onions, 1 apple, chopped. Just place all in a bowl and massage with your hands. Let it sit for 30 minutes to soften the kale slightly. One of my favorite salads!
Also, ½ cup Three Times the Goodness, and 3 ounces baked chicken. I sprinkled everything with Madras Curry—I love curry.
WooHoo! Goal smashed!
Total Calories: 1,598
Protein: 62.7 grams
Total Carbohydrates: 179.1 grams
Dietary Fiber: 51.1 grams
Total Fat: 78.4 grams
