My nutritionist has me adding one serving whole grain each day and so far so good. About a 2T of long grain brown rice, 1/2 slice Ezekiel (high fiber whole grain) bread, or 1/4 cup whole grain pasta (I'm big fan of spelt and just discovered kamut--looking forward to trying it) is as much as I can handle.
Here is my plan for the day:
B: Scrambled egg with colby and 1/2 slice Ezekiel toast
L: Cherry Cheesecake protein shake
S: 1 oz jerky
D: 2.25 oz tuna salad made with light mayo on 1/2 slice Ezekiel toast
S: fresh blackcaps with 1/4 cup milk
704 cals
22.4 fat (28%)
46.6 carbs (26%)
79.1 protein (46%)
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