Nicole
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Yes 🙂 Any kind of rice will be fine. Make sure it is not cooked in oil or butter and is simply steamed
Yes you can have one meal from the vegan plan and one meal from the nonvegan plan all day long. However if you want to swap out an item in a meal, use the nonvegan food exchange list for the nonvegan plan and vice versa
It is hard to say without knowing what movements hurt, what injury you have, etc.
Avoid anything that hurts is my best advice at this time until you get more info from your doctor. The good news is you can still do upper body and focus on your diet 🙂
I hope you feel better fast!Hi Allison,
I would start with meal plan 2 and see how you feel 🙂 It is better to start higher and see progress than start too low and fall off the wagon- especially if you are breastfeeding. Congrats on your baby!Yep! You can choose any of the meal options except the post workout meal.
Watch the video on page 63 of the ebook 🙂Thank you for the catch! Please double the amount weighed to get the correct macros. It should read 15g per serving on the exchange list. So for your meal plan it should be 30g weighed
You would need to look under the SC Category on the Food Exchange List for how much to have. If your meal plan says you have one SC, then you would have the amount of one SC on the list.
I include nondairy unsweetened milk under the optional beverages. So I would use unsweetened almond or cashew milk in place of skim milk.
Hey Nancy!
We are adjusting this now. I made a mistake and forgot to add in the almonds. Please add 15 almonds to that meal 🙂
Not sure how you are getting 31g protein in 3oz chicken. My totals for that meal are:
40g carbs, 2g fat, 26g protein- 280 cal.Yes 1 gallon is perfect.
No there are no standard times for meals. Fit them in as it fits within your day. You may feel better spacing them out evenly rather than eating them too close together. Eating farther than 4hrs apart can cause hunger to increase too high- so be aware of that too.I just realized that the carb and protein grams to calories don’t match up there either. Are the grams or calories correct? I’m assuming grams, but then calories are only 376 not 476.
The meals are created based on macros. Each meal is within 5g of the goal grams of fat, protein and carbs. Because it is impossible to be exact with these numbers for every single meal, the calories will vary slightly.
Just trying to get prepped for the first day, I noticed that post workout meal option 1 has butter, but the meal totals should be 0g fat. Is this a mistake? If so, no fat after workouts? Should we stick to the macros generally?
ThxIf you are talking about meal plan B, there should be fat in meal 5. You are not training on days you eat meal plan B.
