Meal 1 Exchanges

[jlandujar]

In Meal 1 Option 1 the exchanges for the muffins are listed as 1 SC, 1/2 LP, and 1/2 F. Should the 1/2 F (fat) be FR (fruit) instead? Or is the apple part of the SC exchange?

Also, since Meal 1 Option 1 & 2 include 1/2 FR exchange, could you eat both of those plus the post workout shake? There are great benefits to eating blueberries and visceral fat loss/prevention.

Thanks

[Naomi]

jlandujar wrote:

In Meal 1 Option 1 the exchanges for the muffins are listed as 1 SC, 1/2 LP, and 1/2 F. Should the 1/2 F (fat) be FR (fruit) instead? Or is the apple part of the SC exchange?

Also, since Meal 1 Option 1 & 2 include 1/2 FR exchange, could you eat both of those plus the post workout shake? There are great benefits to eating blueberries and visceral fat loss/prevention.

Thanks

Let me check on the first question for you, the recipe fat total for the muffins is only 2g which wouldn’t add up to 1/2 fat, so I’ll check with the team and get back to you with an answer. I don’t understand your next question, are you asking if you can eat both Option 1 & 2 fruits (so 1 serving of fruit) and the post workout shake? Meal 1 is not post workout, do you mean the protein shake in option 2? You can’t combine meals like that, you need to pick either Option 1 or Option 2 for each meal or else the calorie and macros will be thrown off and you will be over/under on the calculations Nicole has for each meal, does that make sense?

[Naomi]

jlandujar wrote:

In Meal 1 Option 1 the exchanges for the muffins are listed as 1 SC, 1/2 LP, and 1/2 F. Should the 1/2 F (fat) be FR (fruit) instead? Or is the apple part of the SC exchange?

Also, since Meal 1 Option 1 & 2 include 1/2 FR exchange, could you eat both of those plus the post workout shake? There are great benefits to eating blueberries and visceral fat loss/prevention.

Thanks

You are eating two servings of the muffin recipe, so it’s 4g of fat which is 1/2 svg of fat. The apple is part of the total carb count, not a separate fruit serving 😉

[jlandujar]

My second question is in regard to the whole day. I am not going to eat them at the same meal time. If I choose Meal 1 Option 2 on Meal Plan 2, it has 100 g of blueberries, so 1/2 FR exchange. So if I eat Meal 1 option 1 for 1st meal and Meal 1 option 2 for 2nd meal, then Post-workout Shake for say my 3rd or 4th meal, would that fit the recommendation in regard to Fruit. Just wondering, I probably won’t do this everyday.

[Naomi]

jlandujar wrote:

My second question is in regard to the whole day. I am not going to eat them at the same meal time. If I choose Meal 1 Option 2 on Meal Plan 2, it has 100 g of blueberries, so 1/2 FR exchange. So if I eat Meal 1 option 1 for 1st meal and Meal 1 option 2 for 2nd meal, then Post-workout Shake for say my 3rd or 4th meal, would that fit the recommendation in regard to Fruit. Just wondering, I probably won’t do this everyday.

Ah, ok gotcha. Nicole recommends keeping the post-workout meal as your meal directly after your workout (just making sure that would be your 3rd or 4th meal, directly after your weight lifting workout), but yes, you can swap between options 1 and 2 in the way you described.

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