Maureen
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Hi,
I noticed that you have indicated to allow for a max of two FR servings per training day. When you mix the vegan and regular meals, I guess you kind of have to watch your servings. What would be a good substitution for fruit if you don’t want to go over the two servings?
This morning I had the vegan breakfast for meal one (PB toast with banana), then I did my workout and had the post-workout meal (greek yoghurt+fruit). Now I was attempting meal #2 using the avo breakfast sandwich as I believe it was indicated that you can eat the same meals over and over again as the macros are similar, but the grapes would put me over two servings of fruit for the day.
Do you have any advice? Suggestions? Breakfast is generally my favourite meal so I was hoping to cover it for 2 meals each day, haha.
Thank you.
I would pick another option that doesn’t include fruit and just use the exchange list to make it look good to you! Be creative if you are liking what’s been laid out for you.
ok the NW community is all new to me and this is my first day of the 60daychallenge, got my first workout in and that was good but the nutrition is…… so I have a couple questions as I need the nutrition piece to be super flexible.
I have been counting macros for years so really familiar do I have to follow the exact foods to see results or can I just make sure I hit my macros? while making sure I get my post-workout meal in within the 45 minute window? I did a lot of food prep over christmas and would like to be able to use my food prep that I have already done.
As mentioned been following macros for years and have been in a cut, my height and weight (5’4″, 168lbs) don’t fit any of the meal plans in the challenge but basing it on height I picked meal plan 2. If I follow the meal plan 2 macros I go up 100 calories from my current cut… Am I going to gain?
Thanks,
From a NW newbie 🙂Hi there,
If you want to be successful I would follow the exchanges that are laid out for the meals that were created for you. I think the 45 min post workout window is a great habit as well. Our suggestion is always to go by your height. You aren’t in this phase for too long before the macros then cut again. If the macros for meal 1 are too low compared to what you are currently doing then I wouldn’t go there. This first phase is supposed to be a bit more food before you jump into that cut. I hope that helps.I work til 5:30 pm everyday. I do my workout right after and eat my dinner right after. That would be about 7pm. Does that make a difference?
I don’t think so. Sounds ok to me. I think in the end, you have to make it work for your schedule. The guidelines are suggestions but sometimes it’s tough to make it all work like that. Do the best you can.
I have parosmia from covid. The enchange list makes it possible for me to do the challenge since there is a long list of food that I cannot eat because it tastes like rotten flesh. My question: What can I sub for the fruit? I absolutely cannot eat any fruit without vomiting.
I’m sorry you are going through that…sounds horrible. Choose a starchy carb in place. That should be fine.
Is it really 339g of cottage cheese with 200g of pineapple? Fantastic meal but that’s a lot of cottage cheese!
Sounds about right according to the exchange list. Eat up!
Hi there,
Following the MEAL 3
OPTION 1
• (LP) Mighty Spark – All-Natural Premium Cuts of Chicken Fajita Seasoned, 4 oz
• (SC) Mahatma – Brown Rice, 95 grams
• (F) Blue Diamond – Cocoa Almonds, 15 nuts
• (V) Steamed broccoli, 100 gI added my MFP screenshot but the exchange list says that 100g of rice is about 25 carbs HOWEVER when looking at two popular brands of rice both brown and white 45g= 36. If I’m supposed to have 100g cooked rice using the brands that are popular I’d be eating OVER 72g. of carbs. SOOOO my question is what am I doing wrong?
My first question is when you are logging it, are you logging it in as “cooked”? That will make a huge difference.
What do you all recommend for someone who is nursing? Enough calories built in already or should I add something extra? If I need to add extra food, what should I do?
Thank you so much for your time.
I think that’s tough for me to answer for you. I would bounce that off of your doctor. This is a “building” phase so there will be more calories but I would ask for your doctor’s insight. That might be helpful.
I am menopausal & have been doing IF (eating window from 11:00 a.m.-7:00 p.m.). Can I continue this plan or would it be better to eat breakfast earlier? Can I combine 2 meals around 4:00 p.m. to get in the macros each day or do I need to separate all 5 meals out as listed? Thanks so much!
You can try that if that works for you and see how you do. In the end, the important thing is making sure you are fueling your body adequately no matter how you do it.
I’m insulin resistant so should I take my daily 150 carbs and reduce that to maybe 75 carbs and then increase my fat and protein to still give me the same amount of calories per day? I’m on metformin and trying to make sure I don’t gain a lot of fat this time. I’m not following keto but it’s recommended that I do by my doctor. Trying to find a solution.
Hi there,
Is there a way you can show your doctor the plan and you can work together with him/her? That is what I would recommend. It’s not something I feel comfortable advising.Hi; just wondering if there are meal plans, grocery list and recipes that refer to all U.S. system of measurements? I will have to do A LOT of conversions with half the measurements in metric and half in English/US. Just trying to be efficient. Thank you!!!
We don’t have any other systems of measurements for the plans, grocery. How it is listed is how it was done.
The recipe says 6 portions.
Is that correct?Just double checking on this for you. Hang tight.
Hello Hello, Newbie over here and totally excited. I’m female but 6’1″ and 300 lbs. Do I stick with female plan 3 or try out a men’s plan?
I have an active lifestyle (move trees for a living) and lift heavy weights. Lots of stress the past few years has put a lot of weight around my mid section. Thanks for all you do!
KarliI think that’s a good idea. Go for it! Go for your height 🙂
There is an incline DB press but I don’t have an incline bench. I assume an exercise ball or chair can work? Any alternative is appreciated.
You can use an exercise ball. Instead of bridging all the way up let your butt be against the ball closer to the floor. Your head won’t be completely down on the ball like it would with a regular flat press. hope that helps.
What is used for “granulated sweetener” I’m sure it’s not white sugar. I don’t care for the taste of Stevia and the like in baked goods so I usually omit it but 3/4c is a lot to omit. Is there an alternative?
A splenda-type sweetener would be one you could use as well.
Is butter Extract the same as butter? 😬
Found it. It would be found in the same section as vanilla extract. It replicates the taste of butter without the calories.
Is butter Extract the same as butter? 😬
Where are you seeing butter extract? what page?
That way I can get some context. Thanks!Hello,
I did the 45 day build and see that the 60 day phase one is quite a bit less in calories, carbs and fats, just want to make sure this is correct as I am probably going to feel hungry in phase 1 due to the huge differences. I don’t want to lose my muscle and thought phase 1 is a build. If all good, I will trust the process :)) thank you in advance..Hi there,
If a higher meal plan was closer to where you were before, you might want to start there. Remember, these plans aren’t individualized they are trying to help a range of people. If you know what you have been doing you should choose that as your starting meal plan since the macros will decrease as you go.If this was asked I apologies, I looked and couldn’t find it.
Meal 2 option 1 has 6 egg whites and one egg yolks. I don’t want to waste yolks by splitting eggs so plan to use liquid egg whites.
I am wondering what 5 eggs whites would equate too in liquid form. 1 whole egg to get the yolk and white and then 5 egg whites in liquid form.
Thanks
2 tbsp is about 1 egg white. 2 whites would be about 1/4 cup. You can either measure it out with tbsp’s or do 3/4 cup. If you are using liquid egg whites container they usually put the conversions on the back as well.
Unsweetened Almond Milk is labeled as “OC” on meal plans but “Beverage” on Food Exchange List. Are they both “free” to add to any meal? For example, I could have them at all 5 meals? Or only the one’s you identify “OC” for?
Mainly it’s used for the protein shakes. With anything….they too have calories and will add up. I would use it where you need it.
Are we supposed to use 6 egg whites and 1 large egg total for the avocado breakfast sandwich?
For which meal plan? According to the recipe it calls for: 4 whites, 1 yolk If your meal plan calls for more egg whites then add those as well, that is just getting the protein amount increased.
The recipe calls for 1oz of avocado but states it is 1x”F”…which should be 2oz avocado. Can you please tell me if the recipe is 1xF or 1/2 of a “F”?
1oz avocado + the yolk of one egg would equal 1 Fat exchange.
Can we use the Avocado Breakfast Sandwich (F, LP) for other meals as a substitute? Like for Meal 1, Option 2 (Meal Plan 2), use the recipe plus add an SC?
If you want to repeat a meal, just repeat that meal. Don’t steal servings from other meals it will get super confusing for you.
I’m not sure which food plan to pick. I am 5’4″, 140 lbs. I want to get back to the upper 120’s. Should I do the under 5’4″ 130 or the 5’4″-5’6″ 130-150? I don’t know if age matters, but I am 52.
It looks like you fit into the 5’4 130-140 category. Go for it!
Can whole chia seeds or shirataki noodles be added to meals as a filler? Do they have to be counted in the macros?
The short answer would be no. But if you were to add them, yes you need to count them. Just an oz of chia seeds packs about 130 calories…I’m not sure of the noodles. I would try to follow the plan as is and see how you feel. You might be surprised.
On rest days I assume we don’t consume meal5 post workout meal? So do we substitute a meal choice from 1-4 or no meal 5 at all?
Hi there,
You would still eat meal 5 but the placement of it isn’t as important. You could have it anytime because you aren’t working out.