If this is day one for you, here are the basics. This is my fourth day and I just finished a huge breakfast. Because I do like breakfast, although I wasn’t eating the way I should, my new nutritionist has given me a copious petit-déjeuner.
Please remember that this is a regime for me, but I think you will see how you can adjust it to your needs and tastes. Furthermore, on my next appointment, June 23, I’ll have lots of questions for her and if you have questions, please add them to your comments and I’ll pose yours as well.
Bread 60 to 80 grams
Butter 10 to 15 grams
Ham (I imagine substitutions can be made for the protein) 40 grams
Milk product (mine is the milk in my café au lait) 100 grams or 100 ml
Fruit 150 grams
Coffee or tea
Vegetables (cooked or raw) 100 t0 150 grams
Féculents (legumes for us) 100 to 150 grams
Meat or “equivalent” (fish, 2 eggs) 100 to 120 grams
Bread 30 to 60 grams
Matières grasses 10 to 15 grams (At this point in the day she prefers olive oil, for example over butter which is what most of us will probably choose for breakfast.)
Yogurt or equivalent one
or fromage 30 grams (she prefers hard cheeses, but the occasional soft cheese is not off limits)
Fruit 100 to 150 grams
Mid-afternoon snack: yogurt and toast. (As I mentioned, this is for me because I’ve been eating too much fruit. Perhaps you can choose to have a yogurt and fruit.) The measure for the toast is 30 grams.
Cooked or raw vegetables 200 to 250 grams
Legumes 0 to 100 grams
Meat or equivalent 100 t0 120 grams
Oil 10 to 15 grams (a salad dressing can be made with the oil)
Bread 30 grams
Yogurt or equivalent one
Fruit 0 to 80 grams
I’ll fill you in on more details over the next few days, but you can get started with this.
Oh, yes, I should have said she told me to drink “at least” one to one-and-a-half litres of water in our conversation, but wrote that quantity in my regime dossier.
Speaking of dossiers, I left our appointment with a folder filled with the pages of instructions and explanations plus several pages prepared with a grid so that I can write down every meal, plus a box for comments. Each page is one week and there is a box for my weight.
You may prefer the classic notebook technique to keep track of your meals and some people add their moods, but that’s way to complex for me. I’m on a diet, some days I’m happy about it, other days I’m not. It’s as simple as that. I don’t need to delve into the nuances of my various humours.
Good luck to all of us.