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Hi, Stiffy. You can figure out the exchanges according to these approximate nutritional values:
1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
1 protein exchange = 7 grams of protein + up to 5 grams of fat
1 fat exchange = 5 grams of fat
1 fruit exchange = 15 grams of carbohydrates
1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fatI’ve just signed up and looking forward to having recipes with the right portion sizes for me. However, I’m struggling to make sense of this. How can an egg yolk, 2 slices of bread, greek yoghurt and prunes make a breakfast. I understand that I can swap out different ingredients but that still doesn’t give you (what I would call) a meal. My expectations (possibly too high) were to be given a meal e.g. poached/scrambled eggs and toast with the portion control e.g. 2 eggs, 2 slices bread, etc. Can someone enlighten me as to what I am doing wrong or how to convert these lists of foods into tasty meals?
I just joined is there a list of most used groceries to have in the house? and also a list of the foods to never eat?
I am two weeks in and lost 5lbs in my first week. my question how do I incorporate some of the delicious looking chocolate recipes.
Hi, ChrisKoeller, and congratulations!
You can match up the exchanges visible at the end of each recipe and those allotted to you (visible when you on “Exchange mode” in the toolbar above your menu). It doesn’t need to be a perfect match to work.Hi, dottie. That list would be different for everyone, so it’s something that is generated from your personal food choices. Click on the “My Food Choices” icon (an apple) in the toolbar above your menu, then make selections for staples that you like – you will be guided there by our color-coding system, wherein the healthiest foods are in the lighter shades of blue. Then when you generate menus, click on the “Grocery List” icon in the toolbar above it.
Hi, Hopemay, and welcome. The items in the menu are provided generically to enable it to suit a wide range of tastes. The list of foods you posted here is actually quite close to what you stated suits you – you can prepare the egg yolk (or whole egg, if you wish) scrambled if you like.
4 ounces of Pizza, Plain Cheese, Regular Crust
is there a recipe for this menu item as I cant find one in the recipes link?
4 ounces of Pizza, Plain Cheese, Regular Crust
Is there a recipe for this menu item as I cant find one in the recipes link?I did my first day. I was stuffed and could not eat dinner. Too much food. Must I eat all that is listed on the Menur?
Hi, Jamie. The pizza is just a generic listing that could refer to any homemade recipe or restaurant or frozen pizza. We do have a recipe though, if you wish – http://www.trimdownclub.com/recipe/simple-snappy-skillet-pizza/.
Hi, George. If you’re stuffed, don’t fight it – it’s great that you’re not hungry, and it’s more important that you’re in tune with your satiety signals!
Hello. This is my first day so I hope I don’t drive anyone crazy with my questions. First, is it OK to cook with MCT oil versus coconut oil? Also, what does the fish oil mean that shows up on my daily menus? TIa
HI everyone. This is my first day after subscribing to this club. I am trying to navigate all the options. When I generate menus, I’m getting a little freaked out to be honest! IT looks like I’ll be able to eat “regular” food on this program. Meaning corn, white potatoes, white rice, etc. Is that for real? Am I going to lose weight? Am I doing something wrong?
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