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Hi, Sue. Yes, that is a good breakfast. For your particular menu pattern, the serving size of the muesli would be about 55 grams (1/2 cup or 120 ml), and I would recommend to add about a tablespoon (soup spoon) of chia seeds for omega-3.
Hi thanks for your prompt replies Ossie-Sharon. I thought I saw someone else asked this but don’t see now, how much is a cup? Is it like a 1/2pint mug or am I being optimistic and its smaller? A cup of green salad seems very little, especially as green salad looks more or less free. But that is one of the options in some menus. 1/4 cup porridge (cooked) seems super stinger too? Is that cook 1/4 cup? And I love a steak, only maybe once a month or even less, but your fish and meat portion size is only 3oz. Is that worth cooking. No wonder I am overweight sound like I normally am eating 2 or 3 portions.
Still haven’t started proper, trying to learn!
Hi, Milly. Thanks.
Yes, a cup is like a 1/2 pint, about 240 ml (a mug may be more). A cup of salad is very little, which is why we made lettuce a “free” vegetable (i.e., as mmuch as you want), meaning all the others can make up the cup. It looks like you do indeed understand the concept there very well! With regard to 1/4 cup cooked porridge (which I can’t find in your menu, just 1/2 cup, which is still a small amount), keep in mind that you can always re-arrange the other items in your menu to bulk up that portion – for example, instead of a whole banana at breakfast and apple at the morning snack, have half a banana at each and a whole cup of oatmeal (because both are extra starchy fruits). As you get used to the program, these things will become easier – I promimse!
As for the meat, just cut back gradually – if you’re used to 6-9 ounces, just start with an ounce less per day, trading it for part of your starchy carbohydrate accompaniment.I also find that if I slice up my meat and ‘present’ it ‘fanned’ out on the plate, it ‘feels’ like more than it does as a whole piece of 3-4 oz meat – or in the case of steak put the slices on top of my salad or say with chicken mix the slices in with the veggies. I’m not sure if there is a recipe for ratatouille, but I find that a really good dish to stretch my chicken.
Ossie-Sharon, I just had a thought. Per my doctor’s wishes, I take a tablespoon of Psyllium in the morning in order to address some gastro intestinal issues. That dosage is 114 calories. Could that be having an effect to my usual morning meal of 1/2 cup of Honey Nut Cheerios with unsweetened almond milk?
Hi, Apensa. If the calories are largely from sugar, it can have an effect, especially since the rest of what you listed are also largely from carbohydrates. Can you have a source of protein with it, like an egg?
There is no added Sugar in the Psyllium and also the Almond Milk. The only added sugar would be from the Honey Nut Cheerios. Sure, I can fry up an egg….I can even use EggBeaters. OK to use a small pat of butter or should I stick to Olive Oil?
I don’t see tomatoes on the snack list. I love to pop a grape sized tomatoes when I feel hunger pains. I have seen recipes with tomatoes incorporated, but not as a vegetable choice. Is there a reason for this?
Hi, Bjbowland. Tomatoes are an excellent choice for a snack, and are considered a “Vegetable of Your Choice.” If you want it at another snackc, you can just swap it for a fruit.
I just joined today, and signed up for the premium membership. I thought there was an extra Quick Start 8 week program with this one?
I started working on my menu right away and didn’t use the link from the welcome email. I was able to put in all my favorite foods and printed out a menu. When I got home from work, I used the link and it took me to a Week 1 set-up phase and created another menu from “Favorites”. Now I show a total of 4 menus in my history. Does it matter which one I use? Can I mix and match meals from each or is the menu based on eating those particular foods on that particular day? Things like bread when it calls for 2 slices do I have to eat 2? Or can I just have 1?Is it possible to have spirits with TDC? There was a place to select for the menus but I haven’t seen it on any.
Hi, kpgoldstar, and welcome! You can access the 8-week program through the “Apps” link at the top left of each site page (I’m placing it here, too – http://www.trimdownclub.com/apps/).
As for the menus themselves, you can definitely mix-and-match and leave off starchy carbs if it’s too much (try to keep up with vegetables and protein).
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