Saw a nutritionist after plateauing for a while and just wanted to share all the info i compiled

Food plan (updated 01/07/2025)

Water: 60 oz/day Basal metabolic rate: 1438kcal

Goals and principles: -Eat throughout the day to avoid blood sugar spikes and eat breakfast daily at the same time -Don’t eat sugar without protein -Eat serving of probiotics daily (kimchi, kombucha, cultured yogurt, coconut culture) -Limit red meat -Ask: What is my protein source at this meal? -5-6 oz of protein at each meal -Low gluten will benefit (almond flour, chickpea flour substitutes) -Pea protein, not whey (dairy intolerance)

Breakfast: must include protein and happen daily around 9am

Option 1: Kite hill plant based greek yogurt OR other plant based yogurt with protein powder ½ cup of berries

Option 2: Smoothie: Pea protein ¼ cup nuts Berries Spinach/kale or other low carb veggie Coconut water

Option 3: Plant based protein shake (premade)

Lunch: green + protein; can be done very simply with chopped veggies (cucumber, carrots, spinach, etc.) + tuna, rotisserie chicken, turkey, chicken, fish; cane be done as a wrap with low gluten tortilla, such as almond flour or chickpea

Dinner: half plate veggies (unlimited), 5-6 oz protein, ½ cup high fiber/protein carb (red lentil rice from whole foods, quinoa, chickpea pasta, etc).

Snacks: HAVE TO eat during the day. keep to 150 cal

Options: Pack of nuts Edamame with salt Yogurt Catalina crunch cereal with yogurt Veggies and hummus Raw rev vegan protein bars 88 acres vegan protein bars Quest protein chips Simple mills almond flour crackers Siete chips Popcorn (keep to solo cup size)

Fun foods: Good pop ice cream So delicious coconut ice cream Banza vegan frozen pizza