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The Template

Posted May 28 2013 8:44pm

How do I know how much to eat during Whole30?

Well, wouldn’t you know they thought of that!  After the first few days of adjustment, it’s really not that tricky.  It is recommended that you eat only your three main meals per day, and add in pre-workout snacks if you need them, and post-workout snacks to help start the recovery process.

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{grilled pork loin with Dijon, served with steamed asparagus and mashed rutabagas and carrots with clarified butter}

The template is simple.

1. Add protein about the size of your palm (yes, everybody’s palm size is different…but your palm fits your body!)… whether it be a chicken breast, a couple of eggs, or a can of tuna.  I erred on the larger side when unsure.

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{prosciutto wrapped baked turkey breast over kale sautéed with coconut oil, served with steamed carrots}

2. Fill the rest of your plate with veggies (yup, plates are all different sizes, but I bet if you chose a dinner plate it will all work out for you!)… preferably a couple of different veggies with different nutrients.  I like to add something green, and something a little more carb dense like carrots or yams.

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{spaghetti squash ‘fritter’ made with an egg, topped with an egg, served with yam roasted in coconut oil}

3. Add a good sized serving of healthy fat to your meal and call it a day.  To be helpful they do actually offer some idea of measurements for fats, since depending on what you chose the quantities can vary.  I’m partial to the ‘add half an avocado to your plate’ measurement!

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{homemade turkey vegetable soup…the homemade broth counts towards the protein…drizzled with olive oil}

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{bigass mixed salad with olives and olive oil, served with homemade meatballs and sautéed mushrooms}

Follow the template for every meal.  Try not to snack, but if you are starving chose some protein to fill the hole.  If eating eggs for breakfast every day is boring or unappealing to you then switch things up.  Nothing wrong with chicken for breakfast!

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{grilled chicken breast topped with mango avocado salsa, with baked yam topped with coconut oil and almond silvers, and steamed asparagus}

As for fruit, it is recommended to only include it as part of a meal, not as a separate snack.  And never let it push something else off your plate.  I either incorporated it as part of the recipe, or would eat it right before or after my full meal.  This is to help keep the ‘sugar dragon’ or ‘snack monster’ at bay.  Many people, myself included, can unleash the dragon with just one orange or dried apricot.

Personally I found the template very useful.  I can say with certainty that after the first two days (while my body adjusted to the new plan) the only times that I actually got hungry were when I failed to plan and didn’t eat based on the template.  Too little steak on the plate = hungry.  Skimped on the fat in a meal = hungry.  Didn’t fill my plate with veg = hungry.

Don’t skimp on the good stuff!

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