09/10/2026
First we add, then maybe take away.
Most people arrive with the list already written. Bread. W**e. Whatever's been decided is the culprit this round gets taken away.
I add three things before I touch any of that:
1. Protein at breakfast - eggs, yogurt, last night's dinner. It's the meal where most people get the least, and then they try to catch up at dinner.
2. Half a can of beans or lentils into something you're already cooking. You won't taste it, and it closes most of the fiber gap on its own.
3. Fruit in the afternoon. Actual fruit.
We haven't taken anything away yet and most people are eating noticeably better within a week.
Then we look at what comes off. Usually a lot less than expected.
