In Swami I see all the food lists.. but for my self I would like to ask (one last time- I hope)

What is a recommended list of foods to eat..

breakfast
snack
lunch
snack
dinner
snack

Yes I know I can just go to the pull down for each meal, BUT that is not what I am looking for..

I am thinking that for instance I can have a slice of meat for lunch but also vegetables and some slice of Ezekiel??? or could I have one from all pull down lists??

for a snack some fruit and or coffee or tea or cocoa?

dinner some Qinoa some turkey and some vegetables.
  
I am totally confused..    I am certain that I just confuse myself.. but in the books there are some suggested meal plans showing a whole days suggested meals. ??

what am I missing here? -- AND I may understand that Swami does not do that..

can someone with Swami email me a tel number.. I will not abuse..

your swami
use the meal planner as well

It does not give a one day meal plan.. only the ones I make up..  it is not the same thing..

Like lets say in the book it lists..

1 egg for breakfast
Meat or fowl 3 oz. lunch and dinner since I don't eat fish

1 cup vegetables
3 fruit

dairy - little non really
o.5 bread grain quinoa

1 tblsp oils  
2 tbsp. nuts

IT would seem that I would not eat half of that.. or maybe I WOULD.  ???

Maybe I should eat just that ..

Goldie- it doesn't give you meal plans with lists of food for breakfast, lunch, snacks, and dinner. It gives you the total number of servings of each food you should have per day or per week, then you have to figure out for yourself how you want to divide that up.

well (possibly )  Lola is right.. maybe I figured it out by typing it out.

I still think it's a lot of starch and sugar converted foods.. but ok I might get there.. and maybe my eating what I call outside the house foods - might be enough for the items I see as sugar carbs..

so I might do this and see..

1 egg breakfast

Meat 3 oz.Lunch
Fowl/ turkey 3 oz, Dinner
(I don't eat fish)

1 cup vegetables
3 fruit as snacks

dairy - little
o.5 bread grain quinoa

1 tblsp oils  
2 tbsp. nuts

seems this is what I have been doing ???? am I going bonkers??

Goldie, same question I asked you on another thread --

Where are your vegetables?  Are you saying you're only eating 1 cup per day?  If you're trying to cut portion size down, vegetables are not the place to do that.

That seems REALLY low in vegetables to me Goldie. I would have some vegetables at every meal, including breakfast, and possibly some for snacks as well. I know I'm supposed have 5 cups of veggies a day, not just 1 cup.

You also may want to reduce the fruits to 2 a day rather than 3, and have more vegetables in its place.


My typical daily menu would be 2 eggs or 1 egg and 1oz cheese plus 1.5-2 cups veggies for breakfast, 1-2 cups veggies plus 3-5oz animal protein for lunch, an ounce of nuts for snack, possibly 2 fruits for another snack, and dinner consists of 3-5 oz animal protein, 2 cups veggies, and 1 serving of grains.

I don't really think about including the tablespoon of oil- if the veggies are cooked, they're cooked with oil, or I'll use salad dressing with oil in it.

I think what I wrote out is what I eat.. until now..

minus the ouinoa which I ate once last week, and expect to add here and there when the vegetables are just green leaves-- or in place of nuts.. while I am healing my stomach acid..

I might have been eating more then 3 oz of meat.. or lets say 3-4  oz cooked..

I now am adding green powder from DPN Harmonia Delux.. nasty stuff.. have to hold my nose.. once a day.. (one tea spoon is more then I can bear.. )

I also now do (again) the DPN's Protein Blend in blue berries and water smoothies for now to finish them.. but also find it not possible to do 2 scoops.. one is enough to taste-- since its egg, I wonder if that should replace the egg in the morning??

both those sups are about half of what is advised.. sorry..

I might have one more vegetable portion in the form of a salad..

Rutiegirl.. I might need to move in with you or send you on vacation and run after your kids.. to be eating more..or I gain right away..

Maybe activating my thyroid with the Fucus Plus (bladderwrack) might help.  

But maybe here is why I get (confused) about my sugar reductions..(i eat nearly all Super or Beneficial--- and  I already don't think I am eating to many 'starches'/ sugars.... unless its a zuccini or a sweet potatoe twice a month .. yet my sugar numbers don't budge.. that is why I am somewhat frustrated.

You are right about the oil, I don't count as I cook with it.  But I do eat about a tea spoon of mayo with some of my salads.  

I am truly hoping that the sups for weightloss will get me off dead center.. I will try for two month..  

Thanks for the encouragement.. maybe I will see if I can add some vegetables .. and cut down one egg, and some on the meat.  

maybe I don't know.. I can feel my fear kick up.. so unreasonable.. I have no reason to fear anything.. yet I feel as if someone is taking my food from my plate.. total non sense.. I think I need a shrink.. -- (maybe fear of diabetes will strike me ill)

NOT!!! I will just eat what is assigned above.. my sups and see if I will fix me some..  

I am glad I have your list to compare.. you have been so patient with me about this.. and retyped this several times ..  

thanks .. and Victoria too.

Vegetables should be  the foundation of all your meals. How many vegetable servings does SWAMI reccomend for you? Filling up on veggies, especially low-carb veggies, will NOT mess up your blood sugar or lead to weight gain.

Eating too few veggies could be part of the problem you've been having with cravings. Fill your body with the fuel it needs and the cravings should go away. You also may want to add a fish oil supplement since you're not eating any fish.

Quoted from ruthiegirl

Vegetables should be  the foundation of all your meals. How many vegetable servings does SWAMI reccomend for you? Filling up on veggies, especially low-carb veggies, will NOT mess up your blood sugar or lead to weight gain.

Eating too few veggies could be part of the problem you've been having with cravings. Fill your body with the fuel it needs and the cravings should go away. You also may want to add a fish oil supplement since you're not eating any fish.

Ruthie, do you really find that veggies fill you up?  They don't do that for me!  I usually have 2 to 3 cups of veggies with a meat for dinner and I'm still hungry.  

I usually have 1 to 2 cups with meat for lunch, same thing, I'm still looking for something after I'm finished and I want SWEET!  I'm eating my 2 fruits per day but I still want SWEET!  

I'm hanging in, though.

Yup, veggies plus meat plus fat make me feel full at breakfast and lunch. At dinnertime, I usually find that I need some grains in there for satiety (although sometimes I can skip the dinner grains if I've had grains for lunch- but sometimes grains at lunchtime just lead to more cravings.)

If you're not feeling full from meat and veggies, then my guess is that either you're not eating enough meat, or you're not eating enough fat with the meal. Try having a larger portion of meat, a fattier meat, or add some nuts, fat, or oil to the veggies.

OTOH, if you've recently (within the past week) cut way back on overall carb consumption, you might just need to be patient and give your body time to adapt to the new way of eating.

Quoted from ruthiegirl

Vegetables should be  the foundation of all your meals. How many vegetable servings does SWAMI reccomend for you? Filling up on veggies, especially low-carb veggies, will NOT mess up your blood sugar or lead to weight gain.

Eating too few veggies could be part of the problem you've been having with cravings. Fill your body with the fuel it needs and the cravings should go away. You also may want to add a fish oil supplement since you're not eating any fish.

You said the words I was getting ready to type!  

Vegetables should be the foundation.

labrat,
then have more cups of veggies!!! add good fats and adequate protein, always.

it is nourishment at a cellular level.....cravings are simply those cells asking for more......kepp it up for a while, cause they do say when! you ll see

MY cravings for sweets went away the most when I started to drink Cocoa powder as is in hot water.. I don't care much for the flavor but guzzle it as I would beer.. as medicine.. to stop my cravings.. I even forgot I have chocolate in the cubboards..

Last night I went out to eat and had a salad but the veg portion was way to small.. if I do it again I will add more veggies and leave more of the meat for the day after..

as for Swami, the new veggies will make all the difference.. at first i did not think much of the changes, but on second thought, there are some worth it to look at. and spices too.

I still don't wish to eat grains.. nor beans.. still afraid .. but I also lost the 5 pounds I gained from the neutrals I ate a few weeks ago for a 10 days or so..  so I am MAKING GREAT PROGRESS..

thanks for straightening me out yesterday..  I lost my prospectives for the size and amounts..  while I don't eat the beans nor grains, nor dairy I ought to find some Quark.. does anyone know what it is in the US?  across between yogurt and cottage cheese.. had it once as a 13 year old in school. I remember it because  MIXED IT WITH  tomato paste instead of 'white sugar' as all other students did .. so we had two types of home economic sandwiches.. haha  

The creepy feelings under my skin on the hands has lessened also..  a good thing..
thanks all..

Beans count as vegetables right? I've always thought this but just chekin'.  

no, they re legumes or Vegetable Proteins
veggies are live foods

check your swami, it s all divided into groups......
got one?
or your lists in the book, look them up