Nicole
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Let me clear this up for you-
All meals on the NONVEGAN and VEGAN meal plans have the same calorie and macro breakdown. So essentially you can choose meal 1, 2 and 3 from the nonvegan plan and meal 4 and 5 from the vegan plan if you wish.The issues comes into play when you want to sub out an item in a meal.
Only substitute items from the vegan exchange list for the vegan meal plan.
Only substitute items from the nonvegan exchange list for the nonvegan meal plan.I hope this helps!
I don’t understand how this recipe recipe has 1 fat. The only fat in it is the 2 eggs, but it makes 12 muffins and 4 muffins is one serving.
I don’t use cooking spray, instead I use the silicone liners, which are amazing. Thinking I can add almond butter from the exchange list to make up the fat.
There is only about 10g fat in 2 whole eggs…. One muffin is a serving 🙂
If your meal plan says 4 muffins, then you are eating 4 servings of the recipe for that meal.Hi,
I’m vegan and so following the vegan option, the meatless meatballs, which form part of the menu plan for the vegans, contains egg, making it vegetarian, but not vegan. Do you have a substitute recipe for this to fit within the macros and the vegan option. Thank you, sorry to be a pain.
Oh my I am so sorry- I have to say this is the first time I have done that…. pregnancy brain :/
Here are some subs you can use that won’t change the macros too much and allow for a binder that is vegan free for this recipe:Essentially you need something sticky that will bind the ingredients, and that can be achieved with chia or flax seeds, chickpea flour, baking powder and oil, or cornstarch. Here are the 5 different options you can choose.
1- For one “flax egg,” combine 1 tablespoon of flax meal with 3 tablespoons of water and whisk. Let sit for 5 to 10 minutes until it thickens.
2- For a “chia egg,” whisk 1 tablespoon of chia seeds with 1/3 cup of water. Let sit for 5 to 10 minutes until it thickens.
3- If using cornstarch, whisk together 2 tablespoons cornstarch and 1 tablespoon water.
4- A chickpea flour egg uses 3 tablespoons each of flour and water.
5- Another concoction is 2 tablespoons baking powder, 2 tablespoons water and 1 tablespoon olive, vegetable or coconut oil.I am really sorry, I am not sure. The macros would be much different if you used a sweet potato due to the higher carb count compared to a pumpkin…. If you cannot find pumpkin I would recommend using the food exchange list to swap out items or choose another meal.
Yep exactly! Eat meal 4 pre workout and meal 5 post workout and before bed.
You don’t have to wait hours after your last meal before you go to sleep.I think something is off on the women’s meal plan 3 meal with the pumpkin muffins.
It says 4 muffins, which is about 56 grams of protein and about 380 calories. Then it adds in Greek yogurt and raisins, I think it’s too much protein, not enough fat and way too many calories. Can you confirm?
4 muffins in the recipe: 32.8g carbs, 12.6g fat, 18.8g protein….
When you add in the 1 oz raisins and 6 oz nonfat plain greek yogurt on the training days:
59.3g carbs, 12.6g fat, 31g proteinThe goal for that meal is: 54g carbs, 32p and 11f.
The amounts look correct to me unless I am missing something?
Each muffin is only 77cal, 8c, 3f, and 5p
I noticed the same with the Women’s Meal Plan 2. It’s over the meal plan calories by 120 calories, 15 g carbs and 27 g protein.
Meal plan 2
2 servings pumpkin muffins (2 whole muffins)
8 oz nonfat plain greek yogurt
5g butter
22.4g carbs, 11.8g fat, 24.4g proteinNot sure where you are getting your numbers?
Hi, I like that brand and I always get the good seed thin sliced because for exchange this one is 1 slice 13g carbs and you can do 2 slices (26g carbs) and the list says 1 serving is approximately 25g of carbs.
Then the 3g of protein per slice may affect the protein amount for the meal you are choosing but also Nicole said that 5g error won’t make such difference
Hope this help
What she says here 🙂
Use the thinner 70 cal slice instead of the larger one.I have the same question. It says 6 servings, but it makes a lot…. is 1.5 servings 1.5 Cups?
It is ok 🙂 The food in the recipe is high volume low cal.
Wait, now I’m scared because the recipe says makes 6 servings, but you said 8 servings. I really hope its 6 lol
It is 6 🙂
I compared week 1 day 1 on the website and on the ebook and they look exactly the same…. I am not sure where you are looking?
The workouts in the ebook are exactly the same as the workouts under the training category on the website. We did it this way because we cannot include demo videos for all exercises in the ebook.
I think that is what you are asking? The workouts are correct in all places…. The only thing that is the same between week 1 and week 2 back workouts is the warm up portion.
The workouts for week 1 and 2 are not the same- I am not sure what you are seeing?
Also, MP1, meal 1, option 1 states (LP) 225g yogurt.
I am confused because 1 serving of yogurt is listed as 12 ounces on the exchange list.
When I measure out 225g, it is only 7.9 ounces.
Should I be eating 12 ounces or 225g?
My macros are way under with the 225g…..Use the 225g. I did not write the correct (LP) amount next to it. It should be 1/2 LP. If you use 12oz it would take you close to 40g protein which is way over what you should be having for that meal..
The meals that Leslie mentioned (Meal Plan 2, Phase 2) are some of my favorites. Should I recalculate?
Meal 1 Option 1 is too high, even with 50g blueberries?
I was trying not to overthink this time around…If your calculations show differently, email them to me at [email protected]. I would prefer people not rely on MFP too much and follow the plan as written. There are a lot of discrepancies with the app since patrons can add food in there with incorrect numbers. The most important thing is consistency with any program you follow- not perfection since you will literally drive yourself nuts trying to achieve it.
Here are the meals that didn’t add up correctly, again I’m on Women’s meal plan 2. Issues with: meal 5, post workout was 100 cals less and less macros. These were too high on cals and macros: meal 1, option 1, meal 2, option 1 and meal 3, option 1 and 2. As I mentioned, I’m concerned about this whole plan. I’m not new to Nicole’s challenges or counting macros so I’m not sure what’s wrong. Thank you for looking into this. Leslie
If you can screenshot your MFP I would be happy to take a look. Instead of posting here, please email all screenshots to [email protected] since they are much easier to see.
Pay attention to the macros and not the calories. My goal is to get each meal within 5g. So if it is supposed to be (hypothetically) 30c/20p/10f there is a range between 25-35c/15-25p/5-15f
There is no way I can get the macros perfectly- it is impossible. So because of this, at the end of the day, the totals may be slightly off but it is the closest I can get and also allow for the flexibility with the food exchange list, recipes, swapping meals etc. I hope that clears it up.I didn’t find that I was far off but,I did find that at the end of the day I was off on my carbs by about 30 grams. I looked the plan over and found that on MP1 Option 1 there was no starchy carb included. Not sure if this is correct, should I be adding in a carb for this meal?
There could be so many reasons why this is the case depending on the foods you chose on MFP to use in your plan. Brands, how it is prepared etc all make a big difference.
I didn’t include a starch in meal 1 because there was enough carbs already from the fruits and yogurt.
It wouldn’t let me attach 2 photos. Here is my data.
The 90/10 beef I used is 200cal. 11f/23p/0c
The truffle serving is 92cal per so both of those things would be why your calories are so far off.Exactly what Grupka said.
If you watch the nutrition video on the program overview page I explain this.
Only swap vegan options with the vegan meal plan OR nonvegan options with the nonvegan meal plan. Don’t cross the two.Meal plan 2 phase 2 meal 5 option 2 should be:
(LP) 1 scoop nPower Nutrition Whey Protein Isolate
(FR) 1 medium bananaWhen I input the meals I make sure they are within 5g of the goal macros. So it may be slightly less, but within that range.
