So I have been learning a bit about Gretchen Rubin’s 4 classifications of people based on how they respond to expectations, internal or external expectations. This is absolutely fascinating material, and if you haven’t
heard of her work I strongly suggest that you check-out her website or at least listen to a podcast.
I am a Questioner- without question 😉 Questioners like to have information. They like to understand the ‘why’, the reasoning behind what they are doing. Maybe this is one of the reasons I believe so heavily in education. Others, I understand, just need expectations to be placed, Obligers, or a challenge to be made, Rebels, in order to change behavior. One group is not better than the other, but it sure makes life easier to deal with when you know how you function, and how your partner, kids or co-workers function.
In my last few presentations the Obligers have stood out. I have noticed that, for nutrition at least, these participants just want to know what to eat. They just want the ‘answer’. During the presentation, when I get to a slide with a sample meal plan, they are the ones that nearly jump out of their seat wanting to take a picture or write it down.
This blog is for you all!
This blog is a few sample meals that give you a a few new good ideas of what to eat without looking for creative recipes. Sample 1 and Sample 2 are presented in very different ways. Sample 1 is written to satisfy those of you who really want to know whats in your food and portions. Sample 2 is written for those of you who want a guide on how to eat well and not spend time calculating macronutrients.
Breakfast sandwich: Gluten free toast, avocado, Canadian bacon, tomato, eggs. Toast (20 carbs, 4 protein, 4 fat) Avocado (1/4) (1 carb, 7 fat, 1 protein) Canadian bacon (1 carb, 3 protein) 2 Eggs (2 carb, 12 protein, 10 fat) Total = 24 carbs, 20 protein, 26 fat
Lunch: Chicken salad & gluten free crackers (15 g carbs, 20g protein, 10g fat) Side salad with fermented vegetables on top (5 carbs, 10 fat) Total = 20 carbs, 20 fat, 20 protein
Snack ideas: Fat bomb (1 carb, 15 fat, 1 protein); Veggies and 2 Tbs hummus (5 carb, 5 fat, 2 protein) Celery and 2 Tbs peanut butter (16 carbs, 6 fat, 8 protein)
Dinner: Skirt steak (3oz), (0g carbs, 10g fat, 22g protein), 1/2 C Lentils, (20g carbs, 9g protein) 1.5 C spinach sautéed in 1Tbs butter (1 g carbs, 1g protein, 10g fat) Total = 21 carbs, 20g fat, 32g protein
Adjust portion sizes and number of snacks based on your BMR and how we have calculated your macronutrient needs for your unique physiology and performance desires.
Using some ‘handy’ guidelines from Precision Nutrition (linked here) I have provided an example of portions based on your hand measurements. Women, in general, want about the size of their palm in protein, a cupped hand worth of vegetables and a cupped hand worth of other carbohydrates, and on thumb size of fat each meal. If you have heard a talk of mine with Sample meal plans you have heard me reference this- and if you haven’t – come to the next one!!
Breakfast: ‘handful’ of cooked oatmeal with a ‘thumb size’ of walnuts, a small ‘handful’ of blueberries and 2 eggs. Add vegetables as you wish.
Lunch: A small tuna and mayo sandwich with a salad.
Dinner: A ‘palm size’ piece of baked cod with ‘handful’ of black beans & a mixed salad with olive oil.
Snacks (2 per day): 2 boiled eggs and a piece of fruit; a cup of cottage cheese with berries and cashews; 3 celery stalks and peanut butter; pre-cooked meat with vegetable sticks and hummus; Protein shake.
November Pumpkin Challenge!
The boys and I have been having a pumpkin challenge this month. Every week we are making something new pumpkin. Of course there is pumpkin pie, and pumpkin cake. The granola I made this week had pumpkin in it too! But we also tried pumpkin and ricotta lasagne, and pumpkin golden milk. That one might be my favorite!!! Remember to try a new vegetable each week- maybe this week it is pumpkin or spaghetti squash?