Day 4
I’m only on Day 4, and I made myself a promise I would track my food for 2 weeks, so I will, but this is tougher than I thought it would be. I am so full all the time, which is not my favorite feeling. I am surprised by this exercise, as I generally eat lots of veggies and fruits, but those 10 or so extra grams of fiber have been tough. Chia and grains fill the gap, but I’m getting tired of them, so I am working on this. I might add smoothies and soups.
Breakfast: ½ cup red onion, ½ cup yellow pepper, ½ cup zucchini, 1 small jalapeno, 2 cups spinach, or other greens, 2 cloves garlic. Sautéed in 1 tablespoon olive oil, 2 eggs, and also sautéed.
Breakfast totals
Total Calories: 471 kcal
Protein: 17.2 grams
Total Carbohydrates: 20.1 grams
Dietary Fiber: 4.6 grams (Net Carbs: 15.5g)
Total Fat: 37.3 grams
Snack: 1 cup raspberries, 2 tablespoons chia seeds. These total 19 grams of fiber!
1 apple
I made way too much of my Three Times the Goodness, and yes, I’m tired of it, but I don’t waste food, and it is nutrient-packed, so one more time….
Lunch/Dinner: Salad – 3 cups mixed greens, ½ cup yellow bell pepper, 1/3 cup kimchi, 1 celery stalk. 1 tablespoon MCT oil, 1 tablespoon lemon juice. 1 cup broccoli, steamed, ½ cup Three Times the Goodness, 4 ounces sardines. I placed all of it in a big salad bowl.
Today’s totals
Total Fiber 40.1 grams, Protein 82.1 grams, Calories 1,315
Monounsaturated Fat: 31.3 grams (Sautéing olive oil)
Polyunsaturated Fat: 20.4 grams (Chia seeds and wild sardine fats)
Saturated Fat: 22.4 grams (MCT oil and whole egg yolks)
Day 5
Amaranth is a complete protein and contains fiber, so I added some to my breakfast today.
Breakfast: 1 cup oat groats, 1 tablespoon amaranth, 1 tablespoon pumpkin seeds, 2 tablespoons black walnuts, 1 cup blackberries, ½ cup yogurt.
Snacks: Apple, banana
Lunch: ½ block firm tofu, 1 cup black beans, 2 cups spinach—scrambled with 3 cloves garlic and 1 tablespoon olive oil. Seasoned with turmeric, black pepper, and cumin.
Dinner: 1 medium baked sweet potato, 1 small avocado, 2 cups romaine lettuce, ½ cup red cabbage. I ate the sweet potato hot in a second bowl.
Today’s Totals
1,720 calories, 62.0 grams of protein, and 45.4 grams of dietary fiber
Monounsaturated Fat: 43.7 grams. Primary sources: Avocado oil, a whole small avocado, and pumpkin seeds.
Polyunsaturated Fat: 19.1 grams. Primary sources: Black walnuts, pumpkin seeds, and firm tofu.
Saturated Fat: 11.2 grams. Primary sources: Naturally occurring dairy fat in plain yogurt and lipids in the tofu block.
