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Hi, Podell60, and welcome! Click on the “My Food Choices” icon in the toolbar above your menu, and you will be brought to the main food list area. The items you are seeking are in the “Proteins” category. For yor cereal, you can swap out any dairy products you have in your breakfast or morning snack menu.
Hi, Janette. That sounds great. Much depends on the portion sizes for the fruits and nuts, of course – generally 1 cup for fresh fruit, and 2 tablespoons for dried fruits or nuts.
Hello, can anyone tell me how to find out the calorie count of a menu I would like to make up a 1500 cal menu is this possible, please advise. Thanks.
Hi, Linda130. We don’t work with calories in this program, but I can tell you the general value of the exchanges in terms of major nutrients:
1 carbohydrate 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 fat
Exchange lists are here: http://www.trimdownclub.com/exchanges-lists.
What you may be seeking is something like this:
Breakfast: 2 carb, 1 protein, 1 fat, 1 fruit
Morning Snack: 1 carb, 1 protein, 1 fruit
Lunch: 1 carb, 2 protein, 1 fat, 1 veg
Afternoon Snack: 1 carb, 1 protein, 1 veg
Dinner: 1 carb, 2 protein, 1 fat, 1 veg
Evening Snack: 1 protein, 1 fatI was put on a low fat diet due to my having high triglycerides (very high) and you state to drink whole milk. I like skim milk and my doctor recommends this so what do I do? I really want this plan to work but it seems I am not doing this right.
I joined up a month ago and was so overwhelmed at setting up my menu I gave up. I had chosen the full menu, but the one where I can change things. I would like to go back to full menu and put in some recipes instead of just ingredients…like oatmeal or a fritata. Just hoping you can share
Hi, georgeanna01. Absolutely! Click on the circular arrow icon in the header of the meal you want to change, then add foods/ingredients freely.
I love this site 🙂 I am on day 2 and I already feel better…I like that you can substitute foods because I don’t always have the right foods in the pantry until I go shopping…this gives me freedom…I can’t wait to share my journey with you all and show you my progress….part of it will be with my photos lol
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