Naomi
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😂 oh, I know no one is forcing me to do anything. I was simply trying to follow the plan so I can get the best results as possible. I feel like I should be able to achieve a healthy life without eating chemicals so I was just asking for advice from professions regarding how/if I can make that work. I also understand the meal plans have a lot of thought put into them and there are so many things on the exchange list and so much on the vegan realm of it that I thought maybe the same would apply to my concern. But, got it 👍🏻 sorry to bother you. I posted this on the fb page but was directed here instead. Won’t make that mistake again.
It’s no bother at all, we are here to answer your questions! 🙂 I am just letting you know that the portion sizes of all the meals and recipes have been calculated with the foods Nicole used. There are in fact A LOT of whole, natural food choices for you to select from in the food exchange list that don’t have any chemicals: all animal proteins (eggs, egg whites, fish, chicken, etc.), starches from natural foods like potatoes, rice, oatmeal, and all fruits and vegetables. You can, in fact, follow the meal plan with ALL whole, natural foods. But if you are wanting a full fat, whole version of things like yogurt and cottage cheese, it would completely throw off the calories and macros calculated in the meal plan because the make-up of the calorie and macro profile are so different from fat-free vs. full fat foods.
I hope this helps better answer your question.
Good morning…while I love all of the recipes and it’s plenty of food, I’m cringy about one thing so far. I love cottage cheese and yogurt and feel like they are sooooo healthy. I know there is a huge list of things to swap but I really want to keep them a part of my plan. That said, the cringy part is the fat free requirement. I’ve always been against it because it’s not natural and full of chemicals. Not to mention tastes terrible 🐷 this morning my husband was cleaning up our breakfast dishes and he had had a bowl of yogurt(full fat) and I had mine(ff with honey and walnuts). His bowl had the normal yogurty remnants and mine dried to a crisp paint like shellac 🤢 …I wonder if it would kill my progress to just stick with real whole food in this respect? Thoughts? TIA
Hey there – the foods that are listed in the meal plan and food exchang list have been calculated with the calories and macro goals. If you change it to whole foods it will definitely change the outcome of the calorie content as well as macros (fat, proteins, carb totals). You can do whatever you want to do, that is totally up to you, and no one is forcing you to eat anything you don’t believe in eating, but you will not be following what is laid out in the meal plan for this particular challenge if you switch with food items that are not equivalent in the calories and macros.
The glute recovery video is the exact same video as the hamstrings. Also, the TFL recovery video is the exact same video as the inner thigh. Is this correct, or should there be separate videos that didn’t get loaded? Thank you!
Both videos will hit all the muscle groups covered, which is why they are the same – many recovery exercises target multiple areas/muscle groups in the same region of the body.
Does anyone have expertise on how to cut the squash without cutting yourself? Is there a trick to cutting them?
Hello, meal plan 3, meal 2. 12 ozs yogurt and 28 g of honey. Thank you, sorry didn’t see he reply to you message until after i sent it.
That is correct.
Are there any stretches we can do to loosen the inner thigh muscles to become better at the lateral lunges? I feel as if my legs are so tight that I’m not able to gain the desired lunge during this exercise because I feel like my inner leg is going to tear apart. And it’s not a burn because it hurts to do it, it’s more of a my leg isn’t able to stretch like that because it’s so tight.
There is an entire Mobility Section that should help you loosen up all muscle groups for better recovery and performance: https://nicolewilkins.com/challenge/mind-body-breakthrough-challenge-2025/?section=recovery
Ok, so I will be having 1/4 cup cooked rice (as listed in the recipe considering its two servings) plus 50g as listed in the meal plan for meal 3 (plan for 5’6″ and taller)? Sorry, just want to be sure I’m not overeating on the rice.
This is what you will eat, if you are choosing Option 1, Meal 4 for Women’s Meal Plan 3:
OPTION 1
• (¼ F, SC, LP) 1 serving Chipotle Chicken
Burrito Bowl (RECIPE)
• (F) 2 oz avocado
• (½ LP) 2 oz chicken*
*add to bowl
• (½ SC) 50g brown riceOk thanks. Wouldnt that only be 1/2LP per serving then on meal plan 1? It subs out as a 1LP meal so Im not sure where the other 1/2LP is then unless Im missing something? 🙂
There is also protein in the beans and the greek yogurt, not just the chicken.
Should the burrito bowl recipe have 8oz of chicken total instead of 4oz since its 2 servings?
No, the recipe for the burrito bowl is correct and adds up to the totals reflected in the amount per serving.
I was wondering since Jasmine rice is in the exchange list can I sub it for the brown rice in the burrito bowl?
yep, you can use the exchange list for any of the foods in the meal plan or recipe ingredients.
Just wondering if we will be receiving the crusted cod recipe as it’s in the meal plan but there is no recipe given on how to make it!
Thank you!!
The Crusted Cod recipe is on page 80 of the ebook: https://nicolewilkins.com/images/2025/01/2025-MINDBODYBRKTHRU-Ebook-011224-links.pdf
Unless I missed something, there isn’t separate cardio after weights or on separate days, correct? It’s included with the workouts already, for example with the AMRAP, is that correct?
Correct, there is no additional cardio other than what is in the workouts.
Can I use as much balsamic vinegar on my meals as I like? What about the lemons, can I use that as much as I want too? No limits on these two items?
No limits, but I wouldn’t go overboard on the balsamic vinegar. Vinegar, especially balsamic vinegar, has 2-5g of sugar per 15ml so you can certainly easily overdo it.
Meal 2 shows 1/2 FR 14g of honey. If I’m reading it correctly, I can use 1/2 serving of raisins instead of honey?
Thatis correct.
For Meal Plan 3, if planning to eat the Chicken Burrito Bowl recipe, do we also add 50g of Brown rice to the existing rice that is listed in the recipe? Or are we suppose to be eating 50g of rice total?
Thank you!
Everything that you see listed out individually in the meal plan is what you will eat.
Hi, I like to prep food for 4 days at a time. Any suggestions on keeping the burrito bowl fresh? I was thinking of combining the chicken, beans and rice and then day of, adding the lettuce and pica de gallo & Greek yogurt. Is this a dish best served warm?
Your thoughts on combining the chicken, beans and rice and then day of, adding the lettuce and pico de Gallo, greek yogurt is a great idea. This dish served warm or cold is all personal preference 🙂
Hi
Do I count my collagen as my protein ?
Thanks
KathyYes, correct. If you look at the calories and macros of the collagen, it should count as 9g per scoop toward your protein.
Please confirm serving size on Thai Turkey Lettuce Wraps recipe? Recipe is listed as 3 servings but directions seem to indicate 2 – i.e., “lay out 4 butter lettuce leaves per serving” – Ingredients call for 8 large butter lettuce leaves.
I will reach out for clarification and let you know asap!
I’m a little confused on MEAL plan 3, meal 1, option 1
It says at the bottom that it contains 2 eggs whites and 1 whole egg.
The recipe calls for 1 egg, plus there’s an additional 3 eggs whites and 2 yolks.
Can I get clarification on that please?Correct, the entire meal consist of:
– 1 serving of Cinnamon Roll Protein waffles
– 3 egg whites
– 2 yolks
– 125g strawberriesIn meal plan 3…meal 2, option 2 is Salmon but it’s listed as LP. That should be a FP right?
While Salmon by itself is an FP, but the Avocado Toast Recipe totals are equal in an exchange to: one serving of fat, one serving of SC and one serving of LP.
I remember Nicole saying in the Qand A she did Jan 3 that the workout videos would be uploaded to YouTube instead of Vimeo. I see they are still Vimeo. Are they going to be on YouTube?
There was a snag with YouTube and copyright issues with the music Nicole had in the background, so we had to use Vime instead of YouTube.
The herb-crusted cod with quinoa pilaf recipe is missing!
Oh no! I will reach out to the team to get this taken care of and have the recipe added. Thank you!
In my after photo submission confirmation my photo comes up sideways. Is that okay?
Yes, we can rotate it.
It says in the rules to take the photo in the same spot but if you can’t take it in the same lighting. My photos are in the same spot but the lighting is different due to the fact of having a lot of windows and before was daytime, afters were at night. Is this going to be an issue?
It shouldn’t be an issue, but it just depends on how much of a difference the lighting is.
In the email with the after hashtag, the deadline is July 7th. Did we get an extra day added?
The confirmed deadline for submitting After photos and measurements is Sunday, July 7 at 9 pm PST.
