Maureen
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Hi!! I am Non-vegan and opt for the non-vegan plans 9 out of 10 times. However, ive been really enjoying the tofu options! On the Vegan plan (women’s meal plan 2), and meal option # 3 do I do the full 8 oz tofu? Or less?
I forget how Nicole said to exchange non-v to vegan.
Thanks!!
you can have the vegan or non vegan plans but when you use the exchange list you need to use the exchange list for vegan for vegan stuff and non vegan exchange list for non vegan stuff. Does that make sense?
Just making sure that the nutrition facts are correct on the Dijon chicken recipe. I noticed that the serving size says 3 meatballs so wondering if the calories ect are correct ?
I would assume it’s a typo. Right before that it tells you to portion it into 4 portions so one portion would be a serving size
I have the same question about the ingredients. I particularly do not care for pumpkin puree. Can I skip it along with the cinnamon please advise
You can take those things out, it will change the macros a bit.
What if we cut our feet off of our before photo and already uploaded it. Can I retake them and resubmit before the deadline?
I think you can. Message [email protected] and they can help you with that.
How do I know what a serving is for the turkey pumpkin chili recipe, it makes 4 servings, do I assume that 1 cup equals a serving?
I would weigh the entire batch first and then divide that number by 4 and then continue taking that amount out for each of the 4 servings.
I would weigh the entire thing and then divide by 4….I’ve also just used a 1/2 cup for my own purposes and put that in each of the 4 bowls and then just evenly divided the rest up after that…you can weigh the rest. That way you aren’t putting a huge pot or whatever on a scale.
I would not take items out of the recipe and try and swap. Keep the recipes whole.This probably sounds like a dumb questions and has an obvious answer… but I’m not used to eating 5 times a day. Am I reading the meal plan 2 for women correctly? We are eating 5 times per day? Thanks for your patience, in advance!
You are correct. Just take your time with it….it may seem like a lot of food but your body will adjust.
It looks like you need 1/2 fat (the recipe) but the rest looks good.
Do the apple muffins need to be refrigerated?
I would refrigerate due to some of the ingredients.
I have 2 tubs of NW protein that have an expiration date of 4/24, both are open. Are they still good? They look okay. Thanks!
I did email Nicole for that answer. Just waiting for a response….we are on different time zones :). Thanks for being patient.
Hey! On the pull overs, What is the significance of placing your back on the bench like that versus just lying flat? Is it to keep your abs engaged?
It puts you in more of a bridged position which would engage the abs more.
Applesauce is listed in the exchange but not the amount for a serving.
What is a serving size?Thanks for catching that. I’m asking what is supposed to be there.
ThanksAnyone else making 2-3 times the recipes to fill the freezer? Wondering if it’ll last
I haven’t done that with full recipes but I have cooked proteins and froze them and that worked great.
If I want to eat cottage cheese as my LP but I buy quality cottage cheese Good but I cannot find it in fat free it only comes in low fat. Would I use that as a LP or a FP? I also want to know about the FP ground beef I eat is organic 93/7 but the food exchange list has 90% ground beef will it make a big difference?
Do you recommend eating meal 1 or a smaller meal before weight training first thing in the morning? Is it okay to walk or bike ride on the rest days?
If the fat for a meal would equal that of the cottage cheese, then you can make that call to use the fat in the cottage cheese as the fat for the meal. It will decrease the fat in the meal. You can look at what it equals out to be and again, make that call. You aren’t looking to be perfect just get really close. If you aren’t used to eating prior to training eat 1/2 of meal 1 before, your post workout meal after and a couple hours after that, finish your meal 1. Sure you can walk or bike…..just don’t overdo it.
This recipe looks amazing but one thing.. brussel sprouts.. I am NOT a fan – and tried them so many different ways. Is there another veggie that you would recommend that would taste good with this?
Thank you!Hi, I would just pick another green vegetable that you like and see what works best for you.
For someone who is very active an teaching grpup fitness multiple times per day would you still go by height ? The calories seem too low for my activity level. Please advise thank youdo
If you don’t know what macros you were eating, I would start there. You can always adjust. If you know you eat way more than what’s suggested for your height, maybe you do need to go into the next category.
Thank you so much for the information Maureen ☺️
Youre welcome. I can’t stress it enough. We are all different always consult your doc with specific questions like that for you……Thank you!
The link is for single arm rear delt raise cable raise.
I’ll let them know. Thank you!
There is always a risk of having too much of something. The tolerable upper intake level of Vit A is about 3,000 mcg RAE, Nicole’s has 1125 mcg. If you are at all concerned please consult with your Doctor so that they can consult you specifically.
Question on meal 5
It says have meal five post workout but adjust other meals accordingly so should we just be having four meals including the post workout that day and thenand then on off days make it your fifth meal?
On training days have the post workout meal after you train on non training days just keep it as the last meal. You always eat all meals the order just changes depending on your workout
What about sugar in granola? I’ve spent time reading a lot of labels at the store…and so many have sugar! Is there one without? What’s considered good?
Most are going to have some sugar. Just go for one that might say a low fat granola. You will be ok.
Hi, I usually run in the morning and lift weights in the evening. Can I do a shake with creatine after each, one in the morning and one at night?
I would just do one scoop per day. Whenever it’s most convenient for you
If you are super hungry all day and never feel satisfied then you might want to move up. Also if it is so far below what you were eating prior to the challenge then I would pick the calories that were closer if they are way lower than before the challenge.
I am doing the challenge for fat loss but don’t know if I am eating enough. I am using a tracker that I enter everything in. I should be having 1600 calories, 155 g of protein and carbs and 40 g fat. I weighed and measure also.
Today I consumed 1278 calories but burned 1150. Any suggestions?The macros have been done for you. You don’t need to track. If you are eating the food on the plan your macros should be pretty close. The issue with tracking on your own is sometimes we can choose foods to log that the macros aren’t accurate etc so it sometimes won’t match up with the food Nicole chose to log. If you think there is a mistake somewhere please let me know. Thanks.
When the workouts have noted EMOM is it just for that block? Or the whole workout? And is there any rest between the exercises, like pushups for the remaining minute after the exercise, is there any rest before moving to the first exercise? TIA
It will say EMOM right before the block. Not every block is an EMOM. There is rest if you complete the reps in the minute. If you don’t have time left you have to move on to the next exercise.