The meal plans in this program include macro counts and healing foods.
Improve Digestion - Lemon water & teas to reduce inflammation and wake up our digestive system. Digestive enzymes are recommended.
Gut Balance - healthy gut flora is important. Probiotic foods are included to increase our good bacteria, which helps with hormonal balance.
Healthy Fats - the building blocks of hormones and essential to stabilizing the production of stress hormones.
Adequate Protein - essential for building and maintaining lean muscle and strengthening bones.
Thyroid Protection- dark leafy greens and sea veggies help support a healthy thyroid.
Reducing Inflammation - we are eliminating inflammatory foods and increasing foods that reduce inflammation.
Liver Flushing Fibre - we are including foods rich in fibre to help flush our liver, our body’s detoxifier. If our liver is clogged, the result is excess hormones.
on most days, We are essentially replacing carbohydrates from your diet with fat and keeping your protein intake the same. Your blood sugar is going to stay in a much steadier state, and you're going to experience fewer cravings over time.
How to put together meals
How much fat is too much?
What carbs should I eat?
What about fruit?
Which vegetables are good to eat and how much is in a serving?
The list of questions goes on and on.
Remember, if you are using intermittent fasting, you are eating within a window, so if two meals work for you, that’s fine. I have created meals with snacks, you can group a meal with a snack so it is easier to space out your eating. You may find that you are always full. Trust the meal plan, it is the structured with the total daily calories you need to lose weight in a safe, effective manner.
The ideas below are guidelines on how to structure your day when you are ready to plan your own meals.
You have been given your daily calorie and macro ranges to guide you. An easy way to You structure your meals and and snacks is to estimate how much you want t consume with each meal. You can plan your main meals and your macro counts and use snacks to make up the difference.
1 gram of carbs is 4 calories
1 gram of protein is 4 calories
1 gram of fat is 9 calories.
I have included a suggested hormone friendly food list. This will be your go to for substitutions in the meal plan and to help you when you want to plan your own meals. The macro counts on the food list for each food are listed with a serving size so you don’t have to guess. You simply need to figure out how many macros you are aiming for and adjust your serving size to meet it.
For example, if you want to have turkey with your meal, the table shows
Turkey Breast 1 oz, 44 calories, .9 grams fat, 0 grams of carbs, 8.34 grams of protein.
Therefore if you want to have 4 ounces of turkey, simply multiply each macro (fat, carbs, protein) by 4.
If you enjoy coffee make a coconut coffee (1 cup coffee (or tea) +1 tbsp coconut oil + 1 tbsp collagen powder blended for 5 to 10 seconds).
Regarding what to eat, choose a protein and a fat to start. Then, you can round out your meal with leafy green vegetables. Do not use starchy vegetables.
You could make and egg and egg white scramble with avocado with a side of leafy greens to round out the meal. You are getting fat from both the avocado & eggs and protein from the eggs and egg whites. You can also get fat from ghee or coconut oil (used to cook your eggs or added to your coffee/tea). You could also dress your greens with olive oil) as well as chia seeds.
Add some berries to get your fibre and vitamins.
Again, you want to choose a protein and a fat once again and adding lots of vegetables.
An example would be a can of tuna (protein) with avocado mayo (fat) over greens (vegetables) and any herbs or seasoning. Another option would be a big green salad (vegetables) with nuts (fat), meat (protein), olives (fat), other vegetables (steamed broccoli for example) and olive oil (fat) with balsamic for a dressing.
Don't stress over the timing, when you start to get hungry, eat!! Everyone runs on a slightly different schedule. It is also important to listen to your body and not eat for the sake of eating.
For Meal Three, I suggest choosing your protein and having a fair size portion (e.g., 5 oz of turkey). I would use fat in the cooking process in the form of oil or butter/ghee. Then I would add in my non-starchy vegetables (like salad greens, broccoli, asparagus, cauliflower, etc. with oil and vinegar to season.
You may structure a day with two to three meals with a finisher (nuts, seeds etc.) to achieve your macro goals.
You may plan two meals with snacks in between. This is great for those who find they get afternoon or evening munchies. You can snack and stay on track. The meal plans show you how to create snack ideas.
Low carb snack ideas
Tomatoes and Avocado
cherry tomatoes and nuts
1/2 cup berries and 1 oz nuts
asparagus wrapped in lean turkey
1 oz nuts, 1/2 cup apple slices
tuna on celery sticks
almond butter and celery
tuna in romaine wrap
cucumber in ranch dip (look for quality dip or make your own)
tuna on cucumber slices
veggies and dip
celery and cream cheese (watch the amount)
protein powder and almond milk
dark chocolate (1 once)
egg white cups with veggies
Low fat yogurt