Take Charge of Your Body

A Day In The Life of The Switch

One of my favorite parts about The Switch is that the food you eat on a daily basis is so tasty and appealing!

Here is a typical day for me in the first phase of The Switch


IMG_56602 Scrambled Eggs
3 Pieces of Bacon
1/2 cup Sliced Cucumber
1 tbsp. Coconut Oil in 1/4 cup Bone Broth with Sea Salt







  • Calories 305
  • Protein 18 grams
  • Fat 25 grams
  • Net Carbs 2 grams
  • Servings of Vegetables 1



IMG_56522 Pieces of Leftover Butter Chicken (thigh)
Large Salad (1 cup Romaine, 1 cup Arugula, 1/2 cup Shredded Collard Greens, 1/2 cup Cherry Tomatoes, 1 tbsp. Fermented Sauerkraut, 2 tbsp. Go Raw Simple Seed Mix (sprouted), 2 tbsp. Olive Oil, 1 tbsp. Flora Sunflower Oil, 1 tsp. Flora Flaxseed Oil, 1 tsp. Raw Apple Cider Vinegar, Sea Salt)
Dessert: 1/2 cup of raspberries





  • Calories 620
  • Protein 18 grams
  • Fat 63 grams
  • Net Carbs 6.7 grams
  • Servings of Vegetables 3.5
  • Servings of Fruit 1



IMG_56756 Turkey Meatballs in 2 tbsp. Tomato Sauce
1 cup Kale Satay (butter, garlic, sea salt, black pepper)
8 oz. Fresh Vegetable Juice (2 cups diced celery, 1 cup red bell pepper, 1 cup kale, 2 cups parsley)
Dessert: 22 Almonds








  • Calories 388
  • Protein 21 grams
  • Fat 28 grams
  • Net Carbs 12 grams
  • Servings of Vegetables 8

Total Nutrition

  • Calories 1313
  • Protein 57 grams
  • Fat 116 grams
  • Net Carbs 20.7 grams
  • Servings of Vegetables 12.5
  • Servings of Fruit 1

To the novice of low-carbing this way of eating may seem impossible.

However, it’s very satisfying and enjoyable!

Review of the Day

In hindsight, I see I should have had more protein at breakfast. Another piece of bacon would have been good. I was hungry about 4 hours after breakfast and usually go at least 5 hours between meals.

I figure my protein needs by taking my weight (137 lbs), dividing it by 2.2 to get my weight in Kilos (=62), and figuring 1 gram of protein per kilogram. So my basic need for protein at this weight is 62 grams per day. I was a little below that. Protein intake should be just right for each person’s needs or a little over, not under.

Overall calories were a little on the low side for me today. But I am trying to lose 2 lbs since I was quite indulgent for the past few weeks. Two days of eating like this and I will lose those 2 lbs and I can then increase the calories to my maintenance level by eating more fat and carbs (ie: fun stuff).


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