12/22/2025
Her choices look healthy, but they’re not helping here get there. Here’s how we would break it down for her.
For breakfast, good choices overall, she chose a breakfast filled with proteins, fats and carbs but it’s very calorie-dense, mainly from fats. We would keep the same essentials but trying to boost proteins and fibers.
• Add egg whites to increase protein
• Reduce to 1 slice of toast → choose high-fiber bread
• Reduce avocado to ½
• Switch to a high-protein cheese and cut portion in half
• Use non-fat milk in the latte
• Bonus: add Greek yogurt + blueberries for extra protein + fiber
For mid-morning snack, kiwi is a good choice. BUT, we would switch it up by adding cottage cheese or greek yogurt. Adding protein will help avoid glucose spikes and crashes.
This lunch looks great, we see that she purposefully made the choice to have a high protein salad. However, we would still tweak it a little bit. Main issue here is fat load:
• Reduce avocado to ½
• Reduce feta or switch to a lower-fat option
• Use olive oil + lemon instead of creamy dressings
• Consider switching the latte to an americano (if possible)
The afternoon snack. We hate telling patients to eat this or not eat that, BUT, we would always prefer home-made snacks, especially high protein ones. If she really wants the muffin, great, but we would add protein +/- cut it in half, to keep fuller longer.
Supper was in a resto. Love that it’s a protein-based meal, but here are our tweaks:
• Ask for sauce on the side when eating out
• Portion roasted potatoes to ¼ of the plate
• Fill the rest with colorful, fiber-rich vegetables
• Protein portion is well balanced 👍
So overall comments:
Total calories are on the higher side, with protein at ~17% of intake. Our goal is 30–35% of calories from protein & reduce fats so they don’t reach ~50% of total calories. Also, weight loss ultimately requires a caloric deficit, but we will get there in Phase 2 of our program !
Many patients already see changes here because this is information they were never taught, and we’re there in real time, guiding every step inside the app.
PS. Stay tuned for more of these to come!
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