“So, whether you eat or drink, or whatever you do, do all to the glory of God.” 1 Cor 10:31

This is our last week of meal planning before we move on to the topic of boundaries.

Your assignment is to share your average calorie consumption, carbohydrates, fats and protein consumption so that I can get a gauge of how I can best support everyone.

You can either take a screen shot of just share your number. I will be giving individual feedback about your meal plan.

Please share regardless of how well feel you did or did not do.

Screen Shot 2016-03-31 at 10.08.00 PM

My fitness pal screen shot from a computer


Fiber can help lower cholesterol, prevent constipation,balances your blood sugar,  improves digestion and can actually aide in weight release by making  you feel full without adding a lot of extra calories to your diet. It fills your stomach by telling your brain that it’s time to stop eating.

Soluble fiber (fiber that digests in water) can also help you get to — or stay at — a healthy weight by keeping you feeling full without adding many calories to your diet.

They include:

  • Oatmeal
  • Nuts
  • Beans


    My fitness pal screen shot from an iPhone

  • Peas
  • Lentils
  • apples
  • Blueberries
  • Legumes (peas, beans, lentils)
  • Barley
  • Fruits
  • Vegetables (especially oranges, apples and carrots).

Insolube fiber (fiber that does not dissolve in water)

They include:

  •  wheat bran
  • legumes
  •  seeds (flax, chia)
  • skin of fruits
  • brown rice
  • psyllium

How much should you consume? 

On the average, you should consume between 25-30 grams of fibre per day


You’ll also need to drink plenty of H20 to move fiber through your digestive system, and that helps against hunger too. Water also contributes to weight loss because it helps to make you feel full.

benefits of water

How much should you consume? 

You should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, then you would drink 75 to 150 ounces of water a day.

Share your how much fibre you consume and how much water you drink:

In the Facebook group ( for Haven small group members only) My Nutrition Profile

In the forum  (for e-course members only) – My Nutrition Profile

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