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Hi, I am new to your club and I’m very excited about my new adventure. I am really good about knowing how to make substitions where I want, but I am looking for a list that tells me for example how much protein, fat, carbs, fruits and vegetables that are required for each meal and snacks. Can you help me please.
Hi, Norma, and welcome! If you click on “Exchange view” in the toolbar above your finished menu, you will see the exchanges (these are like the ones used by diabetes associations – ours is here http://www.trimdownclub.com/exchanges-lists). I can tell you that your pattern is set up to provide you with the following, based on your personal nutritional needs:
Breakfast: 13 g protein, 60 g carb, 10 g fat
AM Snack: 10 g protein, 30 g carb, 5 g fat
Lunch: 28 g protein, 25 g carb, 20 g fat
Afternoon Snack: 12 g protein, 20 g carb, 5 g fat
Dinner: 29 g protein, 35 g carb, 20 g fat
Evening Snack: 10 g protein, 15 g carb, 10 g fat
Daily Total: 102 g protein, 185 g carb, 70 g fatNote that this is just the pattern, and you may get something that is slightly different, but in these general areas.
Hi NormaM
Have you been using the exchange list. Can you explain how it works, I have been following the menus for a few weeks, but want to try and put my own recipes together.. Any help would be much appreciated
Thanks
ShellyHi I am new at this and I would like to know if the weights are raw
or cooked example, 4 oz beef, pork ,fish,and so on
My name is dorisHi Ossie-Sharon,
I want to thank you so very much for the info on the daily exchange list. It makes so much more sense to me now.Hi, CathiJ. No, they are dependent upon the individual’s height etc. provided at registration. Yours are as follows (in grams):
Protein Carb Fat
Breakfast 13 60 10
Morning Snack 10 30 5
Lunch 28 25 20
Afternoon Snack 12 20 5
Dinner 29 35 20
Evening Snack 10 15 10Hi, Fruitcake66. Yours would be as follows:
(in grams) Protein Carb Fat
Breakfast 20 60 15
Morning Snack 10 30 10
Lunch 31 40 20
Afternoon Snack 12 20 5
Dinner 29 35 20
Evening Snack 10 15 10I am 140lb and am 5ft 4in female what would be my requirements. I have been a member for just over a month and would like dad my own recipes but with whole ingredients.
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