Maureen
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Can i eat any meal at anytime of the day or even the same meal twice or interchange them as I feel like (except meal 5 of course).?
Or do i need to pick between the 2 different suggestions for each meal?All of the meals are about the same macros EXCEPT For post workout.
On womens meal plan 3, do I really get to eat 4 muffins in one meal??? I just can’t believe how much food it seems like I should be eating and keep second guessing if I’m reading the plan right… not complaining that’s for sure. Love the food.. the more the better.
eat up!!!
The quinoa salad recipe says it makes 6 servings and meal 3 says to eat 1.5 servings. How do you measure that? In cups so 1.5 cups? Sorry if it’s been answered already. Just didn’t have a lot of time to go through all the threads on forum atm. Thanks a ton😊
Candace
You can weigh it….and then divide by 6 and you would have the grams for one serving…and then you can measure out from there.
It’s been quite awhile since the programs have included a new Step-Mill cardio workout. Can we have a some new ones added please? Thanks!
Hi there,
If there aren’t any in the plan, then we won’t have any current ones. You can always use the “idea” of one of the HIIT plans and transfer it over to the stepmill. ie Increasing levels etc. Like RUN on the mill HIIT…you could use that same idea for the stepmill.This is my first challenge ever. I’m not used to tracking Calories etc, however I do usually eat 5/6 times a day. I always ate when hungry but just what I wanted, nothing specific. I’m 5’3″ and 131 lbs. Im doing meal plan 1 and if I’m full after eating I’m usually hungry again within an hour. Should I add an extra meal to my day or move up to Meal plan #2? Also, if I’m still hungry and want to have a snack between meals, should I have more carbs, proteins, or fats?
It’s hard for me to answer your question. Without knowing what macros you were eating before I really can’t give you a good answer without knowing more info. I would go by your height for the meal plan. If you KNOW you were eating more than meal plan 1 then I would bump to meal plan 2. I wouldn’t just add in snacks because then you aren’t following the plan and you probably won’t be consistent with the macros etc and won’t have a good understanding of how much is good for you etc.
I’m struggling with meals. 90% vegetarian. I cannot do vegan plan as I do not eat any items from PROTEIN category. Still eat eggs and some dairy. As I will eat some fish occasionally and steak ( only) 3- 4 times a year. I eat mostly veggies, soups(home made)and LOVE LOVE fruit. I’m struggling with not being able to eat a huge bowl of salad – I use no dressing or JUST olive oil/lemon.
I always thought that salad can be eaten in unlimited quantity. Is this the case here ?
Salad consist of spring mix or arugula/spinach with tomatoes, cucumber, home made roasted peppers (no oil), beets and touch of feta or goat cheese just for flavor.
Also, are there no snacks in this program ?
Please advise
Thank you.Hi there,
You can make whatever meals you want either by using your exchange list…or you can use the macros and create your own meals. We don’t use vegetables as “free” foods here. I would track since it seems like you won’t be using a ton of exchanges that we have.I’m having the same problem. I am hungry almost an hour after each meal and I am a fitness instructor so very active throughout the day. I’m 5’3″ and 131 lbs.. going to switch to meal plan #2 on next prep day to see if this helps. You want to be in a surplus to build muscle. If you find yourself hungry between meals, it means your body needs more so have more! I’m trying to determine if it might be better to add an extra meal in as opposed to change my plan.
I will either bump up to an entire meal plan or stick where you are…..that way it’s easier to follow. Or else determining how much to add and why….it can create more work for yourself. Just my 2 cents.
I thought I heard in one of the videos Nicole talking about unsweetened almond milk for beverages but can’t remember which one. Can we use unsweetened vanilla almond milk (I thought she mentioned) too or just plain unsweetened almond milk? I apologize for the duplicate questions that was covered. Thank you.
I think that unsweetned vanilla is fine…the calories are usually 30 cals or so.
I’m so sorry if this has been asked and answered, but I can’t find the response anywhere. I trust the way the meal plans laid out and am following as close possible, but I’d like to practice using a tracker for cals and macros.
I’m wondering what the goal daily cals and macros (ratios) are (specially for women’s meal plan 2). Any tips for using macros for accountability following the program would be much appreciated!
Thank you
The totals are on the second page of each meal plan. If you use the macros and make your own meals feel free to do so. If you just follow the exchanges you can do that too. Each meal is not exact to the per meal macros but pretty darn close so if you track don’t let that mess with your head…and MFP has entries in there that are NOT correct so don’t trust everything thats in there.
Or should the recipe call for 6oz vs 3oz of beef? Just looked at the nutrition facts, and two full servings of this would be way too much- sorry, my brain is struggling today because all it’s thinking about is eating 🤣
It looks like Nicole made it so you knew what one serving would be with everything.
Hi, I’m 5’3, 137, and currently following women’s plan 1. Based on what I know and different calculations seem to agree my maintenance calories are around 2000 for my activity level. Should I be in this much calories deficit? I keep seeing people on the Facebook group saying they are in a surplus and it’s way too much food, and I’m wondering if I should be going up a plan now because I am feeling quite hungry yesterday and today. Thanks for advice.
Hi there,
If you know how you have been eating for awhile (macros/calories) then maybe your needs will be different. If you aren’t really sure and haven’t been tracking, I would go by your height and follow that meal plan. Everyone is starting from different spots so I wouldn’t worry what others say in regards to that stuff. Some people are super dialed in and others are just beginning.I also eat Paleo for health reason, so i jus tjust the food exchange list to sub out things i can eat.
Perfect. 🙂
Hello!
What changes (if any) should be made for breastfeeding mamas?
I just want to be sure my supply is not hurt.Thank you!
Hi there,
I’m not sure about that one. Can you talk to your doc to know how much extra you might have to eat to accommodate the little one’s supply?I noticed on wide grip pull down it only shows warm up sets. Can you tell me what are the working sets? Or are we suppose to do 15-20 reps all weeks.
Hi, Can you tell me where you see that, when I pull up the ebook I see 5 sets. Thanks!
To piggy back off of this question how long should I wait to workout after eating? And is there a recommended time between meals? Thanks
45 min….I think it depends on each person and the meal you had.
Nicole, what are your thoughts on turkey lunch meat as a protein option? I know it is very processed but the next 2 weekends will be sitting on a softball field all day and not sure what to bring to eat. We will also be in a hotel room to boot over the weekends.
If that’s all you have available then go for it. At some stores you can find chicken pre made….whole foods or something.
Hi, I am wondering what Brand of Avocado Mayo you used in the meal plan/
Thanks,
Jo AnnKraft, primal kitchen and chosen foods…check them out.
Is the spinach measured cooked or uncooked?
If you look above the vegetable exchange part it says measure all cooked EXCEPT lettuce.
Hi, I’m not sure if I doing this right lol, please excuse my questions I do not cook, oh boy !!
Meal 1 plan 1 ( that’s all I made so far)
I made it for 3 days , I measured out the sweet potatoes and spinach, but not sure how to divide the eggs up into 3 portions . Do I measure it grams , oz I made 6 egg yolks and 9 egg whites
Again I apologize I’m coking challenged !!!
Help 🤪I would just weigh the whole mixture and then divide by however many servings you have there and then dish out to split it up. In the future….I would cook the eggs separate for each one of those meals you make…if you are cooking those in advance or hardboil them. That would make it even easier to dish out.
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!Use the exchange list and you will be consistent. The measurements aren’t exact but if you just use the exchange list to make your meals you will be just fine.
Hello. Regarding Fruit measurements, are the grams the same if fresh or frozen fruit is used?
Fresh or frozen…the ice is not a huge deal. Do what’s easiest for you.
Hi, just checking on the amount of tuna for meal plan 2 meal 2. It says 1.5 cans. However, the men’s meal plan has more protein per meal but that particular meal says 1.5 cans as well. Don’t get me wrong, I’ll happily eat 1.5 but don’t want to be eating too much. 😉
The exchange is for 1 1/2 lean protein so you should be good 🙂
Wait, now I’m scared because the recipe says makes 6 servings, but you said 8 servings. I really hope its 6 lol
my bad…didn’t have my glasses on apparently lol
Hi, I see a different exercises on the ebook compared to the demos, which one should I follow? The ebook set up or the demo set up?
Thanks in advanceHI there,
Could you tell me which day you are referring to?
Thanks.Good morning, I am just reading over all the material and excited to get going. I have done Nicole’s challenges for the past couple years. I have however not been able to do a lower body workout since March this year. My right flexor is in constant pain and it shoots down my leg and through my gluts and when I do attempt to do something I pay for days afterward. I am going to the doctor finally tomorrow however so hopefully I can get some answers. Also another draw back is of course the cardio piece, ugh. Do you have any ideas of what I could do cardio wise that has very little lower body use. I know I am grasping here but I HAVE GOT TO DO SOMETHING. Also due to the fact that I will be limited on large lower body muscles and cardio, should I change up my meal plan at all? Thanks
I would first ask your doc what you can do……If you have a gym to go to, some of them have an arm bike or even a rower perhaps.
