jlderaps
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Did we ever get a revision on the eBook? I was trying to put together the Burrito and can’t manage to get the right macros. I know, just use the ingredients and don’t worry about calculating macros, but I do – using the items/brands that I get – and the macros on these are still WAY over. So, just wanted to check, I didn’t see an email and the link on the site still seems to be the same.
Thanks!I’m heading to the gym about 7:30 pm – I’ve decided I’m eating meal 1 at about 6 am when I finish my cardio, meal 2 at about 9 am (making it a snack style), meal 3 is my lunch, meal 4 when I get home from work about 5 pm.
I love the exchange list for swaps – sometimes I need a meal that is a little less filling to make sure I get in all my macros – sometimes I need something more filling.
My plan is to hard-boil the eggs and then cook the egg whites in the microwave. Then I will mask together. I am going to mix each day’s separately, because it will be hard to get an even divide.
But, if you would like to mix multiple days – I’m sure you could get the total mass of the days and then divide by how ever many days you mixed.
I have mixed and matched through multiple challenges. As long as you use the entire meal from the vegan menu, you can replace one of the meals from the regular menu. You just can’t mix and match within a single meal – unless you count and adjust your own macros.
Thank you –
I guess I was looking at the fact that it’s still the same in terms of the tuna and cucumbers + 1 SC.Thank you.
Do you know how much raw you started with, in the original two packages? If you know how much you started with, you know how many servings. Then, take the final weight of the cooked and divide by number of servings you started with.
It’s hard to know how much because everyone cooks out a different amount of liquid from the raw, depending on how much you cook it.
I tend to lift weights later because I need to have a “build” of calories to have the energy to lift.
I do cardio in the am and then lift in the afternoon/evening. But, that is my personal choice.The problem with MFP is that there are some options that aren’t correct. Make sure when entering not from a specific bar code, that you find one that has a green ✅. These have been verified.
I can definitely tell from your entry that the quinoa is not right. I’m guessing the quinoa was maybe a dry measure, not a cooked measure.
And, remember – all the meals have equivalent macros (meals 1-4), so you have 8 fully interchangable meals for all meals except meal 5, the post-workout meal.
If you are referring to the Vegan Women’s Plan 1 – if you look at the side, it says 3/4 SC – so, 3/4 of one serving. 40 g is one serving. So, it would be 30g for 3/4 of a serving.
I’ve done quite a few challenges since she introduced the sub list, and being on meal plan 1, a lot of times we aren’t getting a “full serving” of some things.
If you are on a computer – if you right click the link, it should pull up an option to “open in new tab”. This will allow you to have both (or even more) open from the ebook.
If you’re on a phone or tablet…I am not quite sure how to make that work.The serving size is 2 muffins, so 12 muffins still makes 6 servings.
The recipe says 50g per muffin, so it would be 100g per serving.I go by mass when measuring egg whites. If you look on the container it should give you the grams for a serving.
Mine is 46 g for 1 egg equivalent.
Meal 2 – Smoothie
1 Cup Almond Milk
1 Scoop nPower Nutrition Isolate
8 g Almond Butter
100 g Blueberries
1/4 BananaFreeze banana and blueberries, or add ice, for a thicker consistency.
Mix all ingredients in a blender and enjoy!
279 Cals
32 Carbs
8 Fat
24 ProteinI have found that the best way for me is to do the follow:
1. Click on each picture to make it large. (If you don’t make large and just try to save from the small picture, you will get small picture – I have made this mistake :/ )
2. Save as – and create my own folders on my computer.
3. Open each picture – make sure printer setting are at “fit to page” or it may cut off some of the page.Hope this helps!
Meal 3: Pasta and Meat Sauce
50 g Whole Wheat Pasta (1/2 SC)
4 oz Extra Lean Ground Turkey (LP)
7 g Ghee (1/2 F)
15 ml Heavy Cream (1/2 F)
50 g Stew Tomatoes (1/2 V)
15 g Celery
15 g Bell Pepper
20 g Yellow Squash (1/2 V for all 3)Melt Ghee in large pot. Cook celery, bell pepper, yellow squash. Cook until soft.
Remove veggies, leave fat. Add Turkey and brown.
Add veggies back to pot and add tomatoes. Simmer until all flavors are blended. Add Heavy Cream to cut the acidity of the tomatoes (can leave this out, or add less, depending on your taste)
Cook pasta as instructed.
Drain pasta, add to sauce.422 Cals
42 Carbs
15 Fat
30 ProteinMeal 1: Tortilla egg wrap
1 large whole wheat tortilla (SC)
3 egg whites + 1 whole egg (1/2 LP + 1/2 F)
50 g spinach (1/2 V)
50 g bell pepper (1/2 V)
30 g or less salsa (OC)Wilt spinach and cook bell peppers in pan. Add egg and egg whites to make similar to a scramble.
Add eggs and veggies to whole wheat tortilla, add salsa if you wish.343 Cals
41 Carbs
10 Fat
19 ProteinI have the same question. I haven’t done a challenge in a long time but signed up for this one, question on the nutrition, what if you’re significantly under 5’4 for the meals? I’m around 4’11” 100lbs trying to lean out. Thinking of reducing the calories & macros 25%, thoughts? When I’ve competed in the past I drop down to 85lbs & am currently 19 BMI. My resting metabolic rate is 600 calories.
Jolene,
I am 4’10” and I’m thinking the cals are super low! I was on a 1700 cal diet in the past, with lifting, and was able to lean out A LOT.Cooking can change the weight of food. I usually cook a meal, then once it is cooked I weight the cooked amount. Then I will divide that weight by how many servings it is – if that makes sense.
I know that there usually isn’t a food exchange list. They suggest eating meals as planned, because you actually have 12 meals to choose from for meals 1-4. You can mix it up that way, or find a different meal if there is something you can’t do in one of the meals.
Trina, thanks, I did see that. But, it’s not able to be manipulated because it’s a picture and there are already amounts on it – which are not the same for all the meal plans – so it just makes it hard to use. The only reason I was suggesting something that we could manipulate (a word document) or something that doesn’t already have amounts on it, so we could fill in the amounts based on what we develop for our meals.
