hi Jeffrey,

I've been following your progress on the steps-good job you're doing.

I see a few things that would contribute to moods and binges here.

Day 3, no browns except for breakfast, all the way into to Day 4. I slice of toast
probably isn't enough brown for a meal. That's combined with low protein
for breakfast on day 3 too. Especially as an athlete, you need to get enough
and a little more at breakfast in particular.

Does your lunch of tuna fish and potatoes with chard have any fat?
Fat helps make a meal last. Also, I'm a 49 yr old 115 pound athlete and eat a can of
tuna fish for a meal-you may need more protein here.

3 oatcakes probably isn't enough of a brown-how about a pack?

Nice that you eat some veggies with breakfast. And I like what you wrote in
another post about getting used to the lack of drama around sugar with meals.

JoEllen

Here it goes:

: Thanks
: Jeffrey

: Male, 53 yrs old
: 5’ 11”, 180 lbs.
: Gym: 3- 4 times a week (weights and
: cardio)

: Making sure the protein comes in
: around 30 or more grams per
: meal...

: Day 1

: Breakfast:
: 2 eggs
: Brown rice + 1bs protein powder
: Humus
: Broccoli

: Lunch:
: Can of tuna fish
: Potatoes with Chard

: Dinner:
: Turkey w/mushrooms
: Salad
: 1 Mandarin
: 2 cookies

: Day 2

: Breakfast:
: 2 scrambled eggs
: Oatmeal with protein powder and
: sunflower seeds
: Chard

: Snack (after gym):
: 2 mandarins
: 3 corn cakes w 2tbs. Tahini
: Hazelnuts

: Lunch:
: Brown rice pasta
: Turkey breast
: Salad
: Nuts

: Dinner:
: 1 slice whole grain bread with tomato
: Hamburger
: Asparagus
: 1 Mandarin
: 2 pieces of chocolate

: Day 3
: Breakfast:
: Oatmeal with berries
: 2 Tbs. Protein powder
: 2 tbs. Ground chia and flax seeds
: 1 pear

: Lunch:
: Veggie soup
: Calamaris with onions
: 1 Mandarin
: nuts

: Dinner:
: Stir fry Shrimp and veggies with Thai
: coconut sauce
: White rice!!! (can’t get Brown rice
: in the restaurants here)
: Apple
: 1 piece chocolate and 1 cookie

: Day 4

: Breakfast:
: Leftover stir fry
: 1 slice whole grain bread

: Snack (after gym):
: 1 slice whole grain bread
: Apple with 2 tbs. Tahini
: 3 oatcakes

: Lunch:
: Can of sardines
: Salad
: Steamed Quinoa

: Dinner:
: Hamburger
: Spinach
: A few almonds
: 3 small cookies