As much as I loved having the last 10 days off, I am a little excited to be back to work because of the structure it affords. I kept a pretty decent schedule when on vacation (didn’t sleep too long or stay up too late), but my eating schedule was all off. As I’ve mentioned before, I have to hit certain macronutrient (protein, fats, carbs, etc.) and phytonutrient (compounds found in plants) targets each day, and I usually plan three meals and two snacks (mid-AM and mid-PM). Throughout my time off, I noticed that I would eat breakfast relatively late and then my whole day of meals would shift and one would usually get skipped. This wouldn’t be a big deal if I was still meeting my targets, but I was not. I feel like after so much time on this diet, I should have this whole process down by now. It was acceptable to slightly miss the targets when I was first learning, but now? It’s been 64 days. I should be hitting every target, every day…
As a frame of reference, my daily targets are as follows:
- 15 servings of protein (P)
- 2-3 servings of protein/carbs (P/C)
- 7-8 servings of protein/fats (P/F)
- 8 servings of fats/oils (F/O) *This is the hardest for me to hit.
- 10+ servings of non-starchy vegetables (NSV)
- 2 servings of fruits (F/C)
- 1 serving of grains (G)
Please keep in mind that a serving is defined very differently than you would expect, and changes for each macronutrient.
As part of my meal planning process yesterday, I focused on thinking through the whole day, not just dinner. I usually bring my breakfast, mid-AM snack, lunch, and sometimes my mid-PM snack packed to work with me. I also usually throw all of these meals together in the morning, before rushing off to work. By thinking through the whole day on Sunday night, instead of in the morning, I believe I will be more prepared for the day. Planning is 100% necessary, and I just honestly haven’t been doing enough.
Here is a snapshot of my Monday meals, as well as the tracking of the macronutrients.
Breakfast: MediClear Plus Shake (4P, 1P/C, 2P/F, 2F/O, 1F/C)
Mid-AM Snack: Leftover “Asian Beef Stew” (approx 1 cup mixed vegetables + broth), 1T pumpkin seeds, 16 pistachios, 2 cups of raw carrots / cucumbers (2P, 2P/F, 6NSV)
Lunch: Dr. Hyman’s Creamy Cauliflower Soup (2c), 1 fuji apple, and 3oz tempeh and 1/2 c of orange peppers prepared in 1t coconut oil (3P, 2P/F, 3F/O, 5NSV, 1F/C)
Mid-PM Snack: Paleo wrap + 2oz turkey + 2T avocado + tomatoes and 16 pistachios**** (2P, 1P/F, 2F/O)
Dinner: Dr. Hyman’s
Beef Venison and Veggie Stuffed Peppers, quinoa, salad (3P, 2F/O, 6NSV, 1G)
I put far more effort into the planning of these meals than I did all last week, and still, it is tricky to hit the targets. Because I’ve consistently struggled to hit the fats/oils target, I need to find a way to incorporate more fats/oils throughout the day instead of just relying on my breakfast and dinner plans. I’m going to specifically plan for the fats/oils target tomorrow in the hopes of finding a solution.
Also, even though I have maintained this strict elimination/detox diet over the past two months, consistency is not always my forte. As a result, I am going to focus on the following nighttime to-do list throughout this week in the hopes of setting myself up for success this week while also minimizing stress:
- Complete nightly food log, including macronutrient and phytonutrient count.
- Pack a robust mid-AM snack and lunch with a focus on the fats/oils target before bed.
- Drink at least 64 ounces of water throughout the day, even if this involves chugging water before bed. (I know, not ideal, but my water consumption has been abysmal.)
- Take my Vitamin D supplement every night.
Hopefully, by meal planning my entire day with my targets in mind, and by following my nighttime to-do list, I’ll actually get this elimination/detox diet thing down. After all, it’s only been 64 days of practice so far. Do you struggle with meal planning and preparation? Any tips to share?
****Change of plans here. Tried to have baked chicken that I bought at Whole Foods yesterday. Went to bake it, was absolutely rancid. Drove back to Whole Foods. Shockingly, customer service man didn’t care. At all. All of the chicken available was from the same date. So, ended up with Applegate Smoked Turkey instead. Not annoying at all.