[Maureen]

hagertykristine wrote:

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.

[Maureen]

cajohn74 wrote:

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.

[Maureen]

chrissyew wrote:

I also eat Paleo for health reason, so i jus tjust the food exchange list to sub out things i can eat.

Perfect. 🙂

[Maureen]

charlanne.herold wrote:

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?

[Maureen]

michelle gomez wrote:

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!

[Maureen]

bananarammer83 wrote:

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.

[Maureen]

Becky Martin wrote:

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.

[Maureen]

jlamothe0908 wrote:

Hi, I am wondering what Brand of Avocado Mayo you used in the meal plan/

Thanks,
Jo Ann

Kraft, primal kitchen and chosen foods…check them out.

[Maureen]

hrsantana22 wrote:

Is the spinach measured cooked or uncooked?

If you look above the vegetable exchange part it says measure all cooked EXCEPT lettuce.

[Maureen]

vals wrote:

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.

[Maureen]

niza.amir wrote:

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.

[Maureen]

Carrie McCarthy wrote:

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.

[Maureen]

mjfw2 wrote:

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 🙂

[Maureen]

akamundson420 wrote:

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

[Maureen]

narby67 wrote:

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 advance

HI there,
Could you tell me which day you are referring to?
Thanks.

[Maureen]

Kelly Neider wrote:

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.

[Maureen]

I believe our standard can is 5oz….

[Maureen]

slavozkino wrote:

hi nicole, this is tatyana. I have a couple questions. I am 5’8 135 pounds, should i stick with the 5’6+ 150 pound meal plan or is there something different for me? I would like to gain some lean muscle mass and gain weight. My second question is regarding dairy/cheese. I usually eat monchego goat cheese as a replacement in the dairy section, how many grams can i eat of this per day or per meal? Thank you

Hi there,
When in doubt go by your height to determine the meal plan for you. You can look up the macros for that and see where it might fit.

[Maureen]

andrea_gurine wrote:

I have plentiful amounts of winter squash right now. However, I see some fall under a carb and others as a vegetable. I am wondering where Acorn and Kobacha squash fall. Do they fall under the ‘yellow squash’ under vegetables? Or is there a threshold of carb amounts I can keep in mind to determine this? Thanks!

Hi there,
You can look up the amount of carbs for a serving of those and sub them in where you want.

[Maureen]

narby67 wrote:

Hi, the recipe calls for whipped butter, is posible to use regular butter?
Thanks in advance

Im not sure. I would follow the recipe….so it turns out as Nicole planned it to.

[Maureen]

elisad79 wrote:

Hi,

I’m vegan and so following the vegan option, the meatless meatballs, which form part of the menu plan for the vegans, contains egg, making it vegetarian, but not vegan. Do you have a substitute recipe for this to fit within the macros and the vegan option. Thank you, sorry to be a pain.

Looking into this…thanks for the heads up.

[Maureen]

bzb.bradshaw wrote:

Do we eat 4 to 5 meals a day?

There are 5 meals listed…that’s the goal.

[Maureen]

Angela wrote:

Chocolate chip cookie recipe calls for “2 packets” of stevia, but I have a large bag and am having trouble finding consistent info on Google. Anyone know? I don’t want to go out and buy packets when I already have plenty of stevia. TIA

P.S. “per serving” on the bag is listed as 1 tsp (0.5g)

Hi there, I’m not sure. You can look up the packets online and see how much is in each. Most likely it would be a same serving as the big bag. But I wouldn’t assume that.

[Maureen]

mam622 wrote:

How much does 1 serving amount to based on the scale measurements? I just don’t want to estimate wrong on how much I will eat for this meal? It reflects we should eat 1.5 servings. Just curious how much that amounts to. Thank you!
Melinda

Put the entire salad together and then you can weigh the whole thing, divide by 8 because there are 8 servings there and then you can portion what you need for your meals.

[Maureen]

ambry0610 wrote:

This may be a stupid question, but if I do my cardio workout at 5:30 am, do I replace my meal 1 (breakfast) with my postworkout meal? In other words, do I skip meal one and have post workout meal inside. Hope that makes sense.

Also I don’t have nPower nutrition in yet, and I don’t think i can get down all of those hard boiled egg whites down. Any suggestions on an alternative protein powder for just a couple days until I get my isolate in? Thank you!!

Hi,
Take it one step at a time. I would eat 1/2 of meal 1 then do your workout and then you can have the post workout meal and a bit later finish up meal 1. If it’s seems like more than you have had before allow yourself time to get used to the increase in calories and frequency of meals.

[Author]

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