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Ossie ( is that from Osnat?)
If I remember well, you put up the daily combination carbs-protein somewhere up here, but I can’t find it. If I want to use generate my own meal plan, what do I have to look for regarding this combination? I see a lot of nice recipes, but have no idea how to turn that into a proper, weight losing, meal plan.
Cheers,
Marie-JeannePS. I bought lots of nice goodies from the vegan website you gave me yesterday 🙂
Hi, Marie-Jeanne. Yes, it is Osnat. I’m glad the website is working out for you 🙂
The general ratio of carbs to protein here is about 3:1 grams. Everyone’s meal pattern is different, so if you post your height and weight, I can post yours here.You can also take advantage of the distribution of exhchanges next to your daily menus – take a look and see how they are laid out. If you need help with this, let me know.
Hi, Marie-Jeanne. Please see a recommended pattern below. The units are essentially the same as the American Diabetic Association exchanges.
Breakfast: 1-2 starches, 2 proteins, 0-1 fat, 1 fruit
Morning Snack: 1 starch, 2 protein, 1 fruit, 0-1 vegetable
Lunch: 1-2 starches, 2 proteins, 0-1 fat, 1-2 vegetables
Afternoon Snack: 0-1 starches, 1 protein, 0-1 sweet, 1 vegetable
Dinner: 1-2 starches, 2 proteins, 0-1 fat, 1-2 vegetables
Evening Snack: 1 starch, 1 protein, 0-1 fat, 0-1 sweet, 1 fruitThanks Ossie. This should help a great deal.
I lost 350 gr. in this first week. Very pleased with that.With my 5kg target for the end of October, I’m on track. I’ve eaten way more than I normally would. Tonight we are invited at Friends for diner. It’ll be Indian cooked food.
Can you tell me what my carb to protein ratio is? I’m 58 inches tall and weigh 141 lbs. I’m trying to get down to 130 lbs.
Hi, EBurrell. The ratio for the program is approximately 1 gram of protein per two grams of carbohydrates. If you are seeking the pattern for your menus, please write back with just a little extra information – other than your height and weight, I would need your gender and an estimate of your physical activity level.
Yes I would like that. I’m 38 years old and will turn 39 in Sep. My height is 58 inches (4 ft 10 in) and I weigh 140 pounds. I usually just do a 1.5 hour walk 2-3 days a week. However, this week I have tried to increase my fitness.
Saturday, I did elliptical level 1 for 20 minutes (moderate intensity) and ran on the treadmill for 10 minutes (3.4 speed).
Sunday, I did elliptical level 1 for 20 minutes (moderate intensity) and ran on the treadmill for 10 minutes (3.8 speed). 2 sets of 8 reps of bicep curls, 2 sets of 8 reps triceps and 2 sets of 8 rowing extensions.
Today, I did elliptical level 1 for 20 minutes (moderate intensity) and ran on the treadmill for 10 minutes (3.8 speed). 2 sets of 8 reps of bicep curls, 2 sets of 8 reps triceps and 2 sets of 8 rowing extensions.
Mon, Wed and Fri are my down days.
I don’t do additional leg exercises because of my knee problems.
Hi, EBurrell. The following is your planner. The exchanges were similar to those used for the American Diabetic Association diets. On your active days, you can add in all the extras (i.e. where it says 0-1 choose “1”):
Breakfast: 1-2 starches, 2 proteins, 0-1 fat, 1 fruit
Morning Snack: 1 starch, 2 protein, 1 fruit, 0-1 vegetable
Lunch: 1-2 starches, 2 proteins, 0-1 fat, 1-2 vegetables
Afternoon Snack: 0-1 starches, 1 protein, 0-1 sweet, 1 vegetable
Dinner: 1-2 starches, 2 proteins, 0-1 fat, 1-2 vegetables
Evening Snack: 1 starch, 1 protein, 0-1 fat, 0-1 sweet, 1 fruitHi there, I’m new to the site and am slowly getting my head around it. The menu’s that I was given in my app were very different to the 14 day express menu. I’m really trying to understand what I can eat with proteins, carbs, fats etc and the frequency of each. I don’t want to always rely on the menu planner, so would like to know the portions I’m meant to be eating and when. I’m female, 40, 178cm, 88kg. My exercise has been erratic but I plan to go to the gym 4-6 times a week for 30 mins. Thanks for you help.
Hi, jessmac, and welcome. What you get from the Menu Planner is tailored to your measurements, which may differ from the generic numbers represented by the 14-day plan. In the near future, we will be publishing a kit with which you can build your own plan, with meal patterns and exchange lists. In the meantime, the following is a recommended pattern for you – you can use the American Diabetes Exchange lists for the units here.
Breakfast: 1-2 starches, 2 proteins, 0-1 fat, 1 fruit
Morning Snack: 1 starch, 2 protein, 1 fruit, 0-1 vegetable
Lunch: 1-2 starches, 2 proteins, 0-1 fat, 1-2 vegetables
Afternoon Snack: 0-1 starches, 1 protein, 0-1 sweet, 1 vegetable
Dinner: 1-2 starches, 2 proteins, 0-1 fat, 1-2 vegetables
Evening Snack: 1 starch, 1 protein, 0-1 fat, 0-1 sweet, 1 fruitYou had given me my exchanges about 4 months ago. I’m trying to incorporate some recipes from the website in my plan. I made Moroccan Hot Lentil Soup (minus the hot paste), Butternut Squash Muffin, Turkey and Ricotta Meatballs with Curly Kale, and Chicken Olives Afritada. How do I know what the exchanges are for each meal,because not all are listed. For breakfast, I like to eat dinner meals, to change the pace of having eggs and oatmeal in the morning. Could I have the lentil soup for breakfast? Do al 4 recipes work with my diet plan?
Hi, EBurrell. You can use any of the Club recipes at whichever meal you want. The following are the exchanges for the recipes you listed:
1 cup Moroccan Hot Lentil Soup = 1 carb, 1 protein, 1 fat
Each Butternut Squash Muffin = 1 carb
4 meatballs from Turkey and Ricotta Meatballs with Curly Kale = 1 carb, 4 protein, 1 fat
1/2 breast from Chicken Olives Afritada = 1 carb, 3 protein, 2 fat
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