Nicole
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Hey everyone,
The meal plan wasn’t created for vegans/vegetarians, however there are vegan/vegetarian options in the food exchange list if you need to swap some of the meals.Most of the changes will be protein sources.
Switch out chicken, turkey, fish with tofu, beans, boca burgers, peas, nuts, seeds, hemp or tempeh. The issue is with most protein sources there is also added carbohydrates or fats. So you will have to eliminate a carb or fat source from another meal.For example: If a meal is chicken and potato and you switch out the chicken for tempeh, tempeh also contains carbohydrates so you will have to reduce the amount of potato you eat or take it out completely.
Input all of your meals into myfitnesspal using the goal macros for the meal plan you are doing. Make sure you are not too high in carbs and too low in protein.
Vegan options for cheese: almond cheese
Vegan options for yogurt: choose beans
Vegan options for whey protein: any plant based protein powder
Vegan options for for whole eggs: try hemp seeds or even pumpkin seeds. Both of these contain good sources of fat just like an egg yolk and around 10-15g protein per serving.Correct- eat meal 1, weight train, do cardio, eat post workout shake. 2hrs later eat meal 2.
Try refreshing your browser or restarting your computer. They all work fine here.
Hi Marie-Lou,
Yes depending on the brands of foods you eat and potential mistakes with myfitnesspal, really take a close look at all of the items and decrease or increase the amounts to make sure you are with 5g of each macro goal (proteins, fats, and carbs)Hi Marybeth,
Yes you can use liquid egg whites instead of real egg whites.
The plan is higher because we are trying to build muscle in the first phase. I would try to keep the meal plan as close to what is written as possible. I am not sure exactly what you are trying to substitute?I recommend shooting for a gallon of water a day (4 Liters)
The daily goals are the numbers you shoot for. If you are using different brands of pasta, oats, etc the macros may vary just slightly. As long as you are within 5g above or below the GOAL numbers, you will be good.
I do recommend upgrading the app so you can input exact grams for each macro instead of percentages. I think it is only $50 or so a year. Totally worth it if you plan on using it for the long haul.
I would drink your post workout shake immediately after training and then wait at least 2hrs before you eat your last meal. You can eat your last meal immediately before you go to bed.
Rice, quinoa and potatoes measure cooked.
Oatmeal measure dry.Hi Martha,
There is no problem with added coffee in the program, but I would recommend nixing the coconut milk for now
Hi Melissa,
I am not sure what you are asking. The macros listed are what the meal plan equals out to. If you are not experienced with macro counting, I would follow the meal plan as listed without substitutions. The people who follow the meal plan as written see the most changes compared to those who sub out foods more often.
Meeting the recommended macros is much more important than meeting the total calories. If you meet the recommended proteins, fats and carbs, you will meet the calorie goal.
Hi Sharon,
You will not gain a ton of fat with the first phase…the food will be used with the heavy training you will do to accompany it. I recommend following the plan as written and give it a shot- it is only 4wks.
Hi Dayna,
The reason why I have it structured this way is so you can track your progression from week to week. Week 4 should be significantly stronger than you were in week 1. If you change the exercises each week this will be much harder to track.No you will not lose muscle by only doing legs once a week. In fact, it may help you with recovery and strength by allowing more time in between leg sessions.
Yes feel free to use liquid egg whites in place of cracking eggs and tossing the yolks.
Yes Ghee and avocado can be a replacement as long as the macros are consistent.
Hey guys!
I understand your concerns and fear of gaining fat. Remember that this is only 4 weeks. It is also consisting of good quality foods to fuel your training and help aid in recovery. Please just give it a shot- if you are looking to change your body, you must be willing to change what you are currently doing. After 4 weeks, you will be doing a cutting phase where you will decrease the calories and start to tighten up uncovering hard earned muscle.
Hi Kelly,
I would give the meal plan a try. For your height and weight, 1500 cal is pretty low to try and build muscle.
Hey guys,
I recommend you give the meal plan a shot at least 2wks before adjusting anything. I have written the meals out for you to ensure you are hitting exactly what is needed.
Postpone meal #2. Have your post workout shake and wait 2-3hrs for meal #2.
Hi Steven,
That was a typo on the grocery list. Avocados are not included in the actual meal plan for phase 1.
Hi Jennifer,
Wow! You sure are doing a lot of cardio!
For now, I would recommend leaving the nutrition program as written. If you end up losing strength or energy, add 30g carbs on days you do more than one class.Hi Jennifer,
Unfortunately, there are some exercises that do not have many alternatives. The one you could do is the same movement using an exercise band hooked up onto a high position. I hope that helps!Hey guys,
Sorry it was a typo. Here is the actual workout:Duration: 30 minutes
• 1 minutes Stepmill at Level 8
• 1 minute Stepmill at Level 15
*Repeat 5x, then move to:
• 10 minutes Treadmill at 8.0mph repeating this cycle: 20 seconds run/10 seconds rest
*Straddle the treadmill, taking your feet off the belt entirely
• 10 minutes Treadmill incline walk at 3.5mph, incline 15% (30 seconds with hands, 30 seconds without hands)Hi Allie,
I recommend eating meal 1 before you weight train 🙂