A couple weeks ago I started the Basics of Trim Healthy Mama discussing what S foods were and some of my favorites. Today we are going to talk about my favorite E foods are and why we need them.
E Meals
E stands for Energizing. These can be more challenging for people then S meals are. That is because in an E meal the fuel that you are getting is from Carbs. If you are coming from a diet that is Low Carb, retraining your brain to think that carbs are good can be hard. It is important to realize that all carbs are not made equal, we want to focus on gentle carbs that don’t spike blood sugar.
Our bodies need two types of fuel to work one being fat, S meals, and the other being glucose which we get from healthy carbs, E meals. When you remove one or the other which many diets do you may see a weight loss quickly but in the long run, your body will not function properly. Switching up which fuels you are eating keeps your body from getting used to the same thing and just storing it all, it also helps balance your hormones and keep things level.
There is a limit to the amount of carbs you eat in a sitting. This will make your body burn that fuel easily and then it will turn to the fat in your cells to keep your body working. This helps you lose weight. The limit here is about 45 grams of carbs. You don’t need to count and worry every meal about how many you are having. The Plan Book gives you portion sizes to stay in that will keep you around that level, I will share the top ones that I use.
E meals like S meals are centered on protein. Then add in your carb source, if there is more than 1 source go for half portions on them to keep under 45 grams. Add in non-starchy veggies to fill in your plate and you are good to go.
Fats in E meals
A little fat to add a bit of flavor or to cook with is all that is allowed in an E meal. Keep it under 1 teaspoon.
Grains
I want to take a minute and discuss grains and bread. I was at one time hooked on bread and pasta and thought I could never limit them. DON’T WORRY you can eat bread and pasta, but we have to remember a couple things. White flour is not ok, it will spike your blood sugar and the crash after is no fun, trust me not worth it. If you want to have a wheat flour bread then the grain needs to sprouted or soured(fermented). The process will break down the starches so that it is easily digested.
The only grains that do not need to be sprouted or soured are:
- Whole Rye
- Whole Barley
- Oats
- Quinoa
Everything else, including all wheat varieties, will have to be.
Corn needs to be eaten in moderation since it is not a gentle carb. A little here and there is good. Same with popcorn. If it is popped without oil, spritzed with oil keep under a teaspoon of fat and seasoned, it is ok only eat about 4-5 cups. But don’t eat it every night, make it an occasional treat.
Favorite E Foods
| Lean Meat: Chicken BREAST Fish, Turkey Breast, Venison, Lean deli meat, Lean ground meat |
Egg Whites ONLY | Laughing Cow Cheese 0% Greek Yogurt, 1% Cottage Cheese |
3/4 cup of Brown Rice, Quinoa, Farro Whole Barley 1 1/4 cup Oatmeal |
| Sprouted Whole Grain flours and pasta Whole Grain Bread 2 piece serving Sprouted or Sourdough |
Baked Tostitos Scoops 16 |
All fruit-1 per serving | Berries as many as you want |
| All Beans about 1 cup at a time Low Carb Tortillas |
all veggies Sweet Potatoes |
Light Progresso Soups *not the creamy* |
Low carb Pita or Lavash bread Dreamfields (2 oz raw portion) |
What to Avoid in E Meals
- Fatty meats
- Sugar of course
- White flour/bread/pasta
- White potatoes
- Extra fat
A favorite E meal of ours is roasted sweet potato with baked chicken strips. I also enjoy 3/4 cup brown rice and 1/4-1/2 of a chicken breast with a little soy sauce for my lunches. Add in some cauliflower or broccoli and it is even better. They do not have to be complicated meals to be great and stay on plan.
Recipe Resources
If Spoons Could Talk E recipes are all here. The list will be expanding soon. Because I usually go with very simple easy E meals I don’t have a lot of recipes up.
My Table of Three’s E recipes can be found here.
Brianna Thomas’s E recipes can be found here.
Wonderfully Made and Dearly Loved’s E recipes can be found here.
All THM Resources on If Spoons Could Talk
