E Meal Carb Limit

It’s so important to remember that E meals are not an excuse to gorge on carbs. Gorging on
carbs will always result in weight gain around the belly, and lowers health whether the carbs are
whole grain or not. Keep the starchy carb portion to a palm-size serving on your plate, unless
you are eating beans and you can have more of those.
Keeping grains, fruit, and sweet potatoes to palm-size portions will naturally keep you
around or under 45 g of carbs, which is the limit we advise. That amount gives your body glu-
cose as fuel for energy, but it can be burned off without too much trouble. It then allows your
body to give the signal to your fat to release some of its stores for fuel. In essence, an E meal
allows you to first burn glucose and then burn some of your own body fat to keep you running.
Making sure starches are kept to medium amounts is the only way this will occur.


We don’t want you doing a bunch
of carb counting, which only leads to
needless obsessions and detracts from
happiness. The starch portions in our
E list of approved foods are already
allotted into safe helping sizes, so you
won’t need to think too much about it.
Adhering to those portion sizes should
naturally keep you from shooting past
that safe 45 gram threshold. You won’t
have to do math in your head.
The threshold we advise for E meals
can be more clearly understood by
comparing low versus high-carb food.
E meals stay in middle territory. Meat
has the lowest carbs of all. It actually
has zero carbs. This is why even fatty
meat, when eaten in an S meal with
other lower carb foods like non-starchy
veggies, will not cause weight gain. A bowl of oatmeal, on the other hand, has between 20-30
net carbs. This is fine for an E meal. Your blood sugar should still be within healthy limits after
eating it, and the oatmeal is a gentle burning grain that gives you a steady energy level through-
out the morning.

You can add some berries to the oatmeal and some low or non-fat yogurt to
top it off, yet still come in just under 45 carbs. A perfect E breakfast.
Let’s compare that oatmeal breakfast to a common evening meal that contains a baked
potato around 60 carbs, a white dinner roll around 25 carbs, and a sugar laden dessert around
80 carbs. Put the three together like many people do, and you have well over 100 carbs in just
one meal! That results in blood sugar racing out of control and extra releases of fat storing
insulin to try to clean up the mess. We hate to implement rules, but we advise a 45 gram safety
net to avoid health depleting situations such as this.

The Energizing Meal


Welcome the E meal to center stage . . . round of applause! E meals consist of a moderate
amount of starch from foods like whole grains, beans, certain root vegetables, or natu-
ral sugar from fruit (fructose). They contain enough lean protein to help ward off any sugar
spikes and to help increase the hormone glucagon which has a tempering effect on insulin’s fat
promotion. They also include just a little bit of fat. E meals will give you some pep since they
offer your body glucose as your primary fuel source. They, like S meals, will also make you slim
because of the way they’re designed.
They are higher in carb counts than S meals, due to the inclusion of starch and fruit, but
they are never a license to overdo carbs. They are designed to never spike your blood sugar too
high, but they do offer a healthy amount of glucose to your cells for energy.

E meals allow for many carb choices, but none of those choices are refined or processed,
and the carbs will give you energy without the later crash. Like S meals, they must be cen-
tered around a protein source, but this protein source will be leaner so that more carbs can
be consumed without weight gain. Lean protein like chicken or turkey breasts; fish such as
tuna, salmon, or any flaky white fish; or grass fed, leaner cuts of red meat like sirloin, or game
animals such as buffalo or venison, are all perfect. Leaner dairy servings like 1 percent cottage
cheese, skim ricotta or mozzarella cheese, light Laughing Cow or Weight Watchers cheese
wedges, low or non-fat plain yogurt (specifically Greek, but regular is fine if that is all your

budget can afford) and plain, low-fat kefir, are perfectly suited. Don’t fret about the flavor of
plain, yogurt, we offer you healthful ways to sweeten it up.
Here’s a quick preview into what an E breakfast may look like:
A stack of three generous sized Trim Healthy Pancakes (Morning Meals, Chapter 18),
topped with blueberries, 0% Greek yogurt, and if you like,
a swirl of light maple flavored syrup.
Sound good? You bet it is.
Let’s have a look at what the seesaw ratio in an E meal look like. Notice how this E seesaw
is the exact opposite of the S one? Now carbs are higher so down fat must go. Once again,