While being in Malibu I had a session with nutritionist Jessica Hummel who helpt me design a meal routine that wouldn’t be – yet again – another diet but something I can sustain my whole life. Think lifestyle change – not diet. This is what it looks like.
Breakfast: (to be had an hour within waking up)
1) sweet
- 3/4 to 1 cup of greek yogurt
- 1 cup of berries
- 1 cup of cereal (quinoa flakes or Bob Red Mill gluten free oats and grains available on amazon)
2) savory
- 2 eggs (or 1 egg + 1 egg white)
- any non starchy vegs (peppers, onions, mushrooms)
- 1-2 slices of gluten free toast (Food for Life)
- 1/4 small avocado
Lunch: (4-5 hours after breakfast)
- Soup (veggie and 1/2 cup of beans)
- Salad (or wrap or sandwich) with: greens, one protein (fish, meat or egg), oil and vinegar (1-2 tsp), 1/4 to 1/2 cup of quinoa or 1 serving of whole grain crackers (gluten free) or brown rice/corn/buckwheat tortilla or brown rice.
Snack: (4pm or if I have dinner early, after dinner – but no later than 8pm)
- Pair one protein with one fruit: banana/apple & egg, or Artisana nut butter with pear or 1/2 cup of greek yogurt with 1/2 cup of berries, or 1-2 tbsp of hummus and cucumber slices/any non starchy veg, or smoothie with 1 cup of frozen berries, 1 cup of almond milk and chia seeds, or endive leaves with shrimp and fresh pico de gallo filling or watermelon, mozarella and mint skewers or 1/2 banana with 1 serving of almonds (around 13), or roasted seaweed rolls with string cheese and shredded carrot filling etc…….)
Dinner: (either early at 5pm or 7:30pm)
If early, just repeat the plate diagram (1/2 green, 1/4 protein, 1/4 starchy foods) if later no starch just protein and veg.
Bedtime: no later than 11pm
NB: 3 liters of water should be drunk everyday – mainly away from meals because water dilutes the digestion enzymes…
I’ve lost 22 pounds for now, since we made a covenant, in january. I never felt like I was stoppint myself from eating stuff. Or just the first week, maybe. At lunch, during the working days, I eat composed salad with ham, salmon or chicken, and a piece of bread, and I’m full for several hours. I’m trying not to eat slow sugar, because it makes me want to sleep so bad. Or maybe I’m bored, also (another problem). Mom told me that if you eat feculents (don’t know the english word for it) at noon, you can’t do the same at dinner time. She said to me also that proteins are good calories, that we never eat too much proteins.
I was not intolerant to gluten like you but I’m suprised to that in deleting cereals at breakfast, sandwichs (whatever the meal) and extra-chocolat dessert combined with 6 hours of endurance I’ve managed to lose that much. Moreover, I allow myself some excentricity: like yesterday I ate three croque-monsieur, or the day before, like 13 piece of cheese in a family raclette. With sport after ^^.
I drunk btw 1 liter and 2 liter per day.
You’re awesome, Yo !