I plan on still eating salmon occasionally too, but just not as a sub-in for "lean protein" since it's not. Just have it as the protein AND fat (i.e. don't eat half an avocado WITH your salmon!). I think as the plan progresses Jamie will add more fats into the daily plan.
And about the egg whites... YES! Eat them! They're less than 20 cals each usually, and 5-6 grams of protein. So 5 whites is still under 100 calories and 25-30 g protein. :) It's a brain-thing THINKING you're eating TONS of calories/food, when it's just more nutritionally dense!
About snacks... I think that the protein shake/banana option is meant as a small meal post-workout. So this morning I had my eggs-starch-veggie-fruit breakfast before working out, then a protein shake about 1.5 hours later after my workout, and my protein bar (quest bar) as my "small meal 2". So I kind of lumped protein shake & bar into "small meal 2" and just split it by about an hour since that's how it fit with my workout.
And about the food/calories... my guess is that it's more FOOD than we're used to (eating more often in "meals"), but around the same calories-- maybe more depending on your range. The CLEAN food is usually lower-calorie and more filling than a lot of other stuff we (I) maybe eating otherwise, so it will feel like we're filling up with more even though it's less calories on average.
I do not plan on tracking my food on spark, because I'd like to go no-calorie counting for a while on this plan and see how I feel. I trust that as long as I'm eating clean and having appropriately portioned meals, listening to my body with my hunger, there is no sense in obsessing over calories!
I hope that helps!
Thoughts .... Words .... Actions .... Destiny .... Legacy.
"Why choose failure when success is an option?" - Jillian Michaels
| Pounds lost: 39.0