Jornal de JohnZerne, 04 jan 23

everyone's got their own opinion, but granola is not all that healthy due to the processing and added sugar. Better to go with the actual "good" ingredients that make up the granola. Again - my opinion. Skipping breakfast altogether with exception of lemon water with ACV works best for me. Reduces calories overall and keeps my sugar lower for a longer period of time to encourage my body to use my fat stores for energy.  

We make our own granola so I'm not worried about that.  

I don't skip breakfast because one of the things that people who keep off the weight they've lost have in common is that nearly all of them eat breakfast. The other things, as I recall, are exercise and some form of tracking calories. 

Sounds good. I like the idea of home made granola or home made anything really. Here is a reference to intermittent fasting. https://m.youtube.com/watch?v=4xFaYS-k8r8 Another reference is Dr. Jason Fung authur of the Cancer Code and the Diabetes Code. He has several videos online as well discussing the body’s reaction to fasting. Also i agree with tracking calories and activity to develop a healthy lifestyle. Good luck on your journey.  

Looks pretty good. Curious why the vegan yogurt? Also what’s your daily target for protein? 

Unless these are in huge amounts, I’d starve on this plan. How many calories is this? 

L vega, vegan yogurt because I'm lactose intolerant but I buy Lactaid milk so that's real milk. Wifey9707, to maintain my weight my calorie count should be at 2300 calories. But since I'm looking to lose weight and to lower my cholesterol my target is between 1500 and 1800 calories. I easily get that many on this meal plan.  

Doesn't look like you would be getting enough protein. You will lose weight on that diet but the lean muscle mass will be lost and not just fat.  

UnhealthyDaddy, according to the mayo clinic between 10%-35% of your calories should be from protein. I do make sure I am in that range, well above the minimum.  

Well, 10-35% is a huge range. I'm sure you don't know your lean body mass. So, just make it easy and do 1g protein per pound of body weight according to your goal weight. It looks like yours is 180lbs. Therefore, try to get close to that in protein. Nuts are not a great source of protein. They can provide health benefits and some protein but they have more fat than protein.  

🤔🤔have you tried / egg 150g, zucchini 160g, cucumber 100g, red pepper 80g -300 Calories - I try to make a deficit of 1200 calories and I love this breakfast and it fills me up. 🤷‍♀️🤷‍♀️  

I have to focus on fiber to lower my cholesterol. So if the protein doesn't include fiber then it isn't going to be my primary source of protein. So that's why animal protein is not my main source of protein. Mostly it will come from legumes instead of eggs, dairy, and meat.