Nicole
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I know there is a variation between products used and what Nicole has written but Im coming in way over the totals for Women’s meal plan 2. My protein is coming in at : 160g not 140g, my carbs are at 216g not 230g, and my fat is 45g which im ok with. The only thing I have different on my plan than listed is using up whats left of my Dymatize protein powder. So for the day I’m totaling 1921 or 1940 according to MFP, not the 1840.
There are many reasons that this could be the case. Incorrect choices of foods with incorrect macros. Items that are measured cooked or uncooked. Different brands, etc.
My advice is to follow the plan as written since I already did all of the cleaning up for you. Don’t stress over doing all of that additional work inputting your foods- I already did it for you.The meals says 3/4LP or 2oz chicken. Wouldn’t 3/4 be 3 oz since 1 LP is 4 oz.
Yes it should be 3oz. Thanks for the catch!
I know I can use the food exchange list and I also read about working out in the morning and how you can split meal one. But are the rest of the meals meant to be eaten in order? Or for example, can I eat meal #4 in place of meal #1?
Did you get a chance to watch the Nutrition 101 video on the Nutrition page? It will answer all of these questions.
You can eat any meal on the plan in any order you wish.So I live in a small town and for the life of me can’t find avaocado mayo. But I did happen to stumble across olive oil mayo. Is there a significant difference? Will the olive oil mayo work?
Try amazon. If that doesn’t work, use the food exchange list.
Any mayo with the same nutrition info would be fine.Hi i use Myfitnesspal to track my food, in the meal plan- for lean protein, we are supposed to eat 4oz.. and in the app the protein for 4oz of Chicken breast is about 35 grams. Do we need to reduce the portion to get 20grams of protein for each meal? It’s confusing for me because i dont want to go over my protein intake which will also go above my calories. do i just follow the amount stated in the meal plan or follow the app? FYI also, i only use the verified one from the app. Can anyone here clarify this?
Thank you so much!Do not change the measurements of the foods. Just follow the meal plan as written 🙂
Can you be more specific? They look to be matching fine on my end….
We will adjust this.
You are to do:
2 warm up sets of 15-20
3 working sets of 6-10Hi, Just wondering if it’s supposed to a full serving of LP instead of the 1/2LP that is written of the halibut? Otherwise not enough protein in that meal…
When I input 2oz cooked halibut, 150g wild rice cooked, 15 almonds and 100g asparagus it equals:
34g carbs, 11g fat, and 24.9g protein.The goal for that meal is:
38g carbs, 9g fat, and 24g protein.I would not recommend increasing the amount of halibut for that meal or you will go over in protein. Make sure when you are searching for the items in the meal that you are searching for ‘cooked’ or ‘uncooked’ options.
I agree, I had to increase it to 3.5oz. I’m putting everything in “My Fitness Pal” and not many of the meals are equaling the totals they are suppose to! Not sure if I should be doing this but I am adjusting most of the meal plans so they add up to the macros that are given.
I would not recommend adjusting too many of the meals. MFP allows customers to input items that may be incorrect. It would be best to follow them as written on the program.
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 🙂
The tuna is measured after it is drained. I used 5oz cans that drain to 4oz.
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?
I am really sorry I am not understanding…. they look exactly the same to me?
I actually use this iphone tripod
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..