FOOD FOR THOUGHT

Thank you to everyone who was patient with me with my rant this morning. ( Nik, after I posted I figured folks would think that...LOL)  Anyhow I was playing around with a food menu, tell me your thoughts.

Breakfast- protein shake-28g protein
snack-greek yorgurt-15g protein
lunch-3 oz crab meat-15g protein
snack-1 oz ham and 1 oz cheddar-12g protein
dinner-tilapia 4 oz-20g protein
snack-beef jerky 1 oz-15g protein
Total Protein 105g.  I hope I can do it.

I have looked up all the nut values, if you see discrepancies, please kindly point them out.  Thanks

That looks like a good meal plan to me. My only concern is that you are lacking fiber there babe. Can you do soft cooked veggies. I used to dice up veggies like zucchini and yellow squash with the skins on and throw them in with my tilapia and maybe a little fruit with the yogurt? You could also probably throw some Beneprotein in with your shake.

Equally important to regularity (and satiety) is good fat. You have crab there (low in fat overall and low in saturated fat) and  the ham/cheese probably (unless you are using fat free). But the ham, cheese and beef jerky would be saturated fat. What kind of yogurt do you use (0%, 2%) and what type of milk? Either way those would also be saturated fats (most fats that come from animals - barring salmon and the omega-3 families) are saturated.

Is it possible to add some almonds (do you like them) or some other source of unsaturated fats into your plan? It helps grease the pipes, so to speak.

Your bowels (and cardiovascular system) will THANK you!

My nut says I can have a little butter so I think a pat (1tsp) for the crab, and I usually make veggies but can usually only eat about 4 green beans at a sittiing.  I will take your advice with the benefibre.  I use 1% milk for the shake and I eat Chobani or Dannon plain greek with Polaner SF Strawberries, when I do eat it..  No FF cheese EVER.  Like no wire hangers EVER.  Yuck.  LOL.  I can not eat Almonds I have an awful nut allergy.  Can u say ANAPHYLAXIS EVENT.  LOL.  Anyhow, thank you and I an going to try to implement this ASAP.  I really feel like I am not eating enough.

Butter is also saturated fat. There are butter spreads without saturated fat though.

Other good fats are flax meal (easy to put in shakes and not detect. You really only need about 1/2 tsp), avocados, salmon (I have a good salmon cake slider recipe on BF. I'll find it for you).

LOL@ NO WIRE HANGERS!  That brought me a visual!!!

 For good fat, how about sauteeing veggies in olive oil? or mixing olive oil instead of butter with the crab? Sorry, just the italian in me pushing the EVOO. Otherwise your protein looks AWESOME!!!