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Hi, sammathews. The keto diet has menus that feature three main meals plus a snack, which you can have whenever you want. You can generate keto menus by selecting “keto” in the “Dietary Needs” section of your profile (in the lower right area), then generating a menu.
I will be starting this coming Monday. I was looking at the Free spreads and note a lot of dairy items. Can Vegenaise be used instead of mayo?
Hi, 1slpers. Absolutely! Note that you can also use tahini and other nut and seed butters, as well as vegan sour cream and cream spreads, in the same amounts.
I am going out of town on business this coming Thursday, 6 Feb. I was hoping to start this so that I can make good choices while away. I typically overeat when I travel and would like to start this during that time. Are there a list of foods that I can choose from rather than recipes to prepare?
Hi, Bunni. You may find the following list helpful:
•Fresh and dried fruit
•Cut raw vegetables (free: Arugula, Broccoli, Broccoli rabe/raab, Cabbage, Cauliflower, Celery, Cucumber, Radishes, Spinach, Sprouts, Watercress, Zucchini
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoaHOW DO I SWITCH A MENU TO INCLUDE A DIFFERENT RECIPE THAT I FOUND – FOR EXAMPLE, MY MENU SHOWS A HOMEMADE HAMBURGER BUT I’D RATHER HAVE A RECIPE I FOUND CALLED TUNA CAKES – HOW TO ADD TUNA CAKES TO MY MENU IN PLACE OF THE HAMBURGER?
AND WHAT ABOUT COFFEE? SORRY FOR SO MANY QUESTIONS – JUST NOT SURE HOW TO OPERATE THE PROGRAM YET!!!!
Hi, ladybeu. I’m happy to answer any questions you have!
1. To use other recipes, just compare the exchanges at the end of the recipe to those allotted to you, which you can see by clicking on the “Exchange View” button above your menu.
2. Are you referring to making your own recipe? If so, just click on the edit tool to the upper right of the meal, then select the ingredients from the master list. You will be guided by your meal pattern.
3. Coffee itself is “free,” meaning unlimited. What you add to it is what makes the difference – sweetener, whitener, etc. We suggest a natural, no-carbohydrate option like Stevia, erythritol, and/or monk fruit (lo han guo); for a whitener, we recommend a natural option, just as a bit of milk or light cream.Hi, ladybeu. I’m happy to answer any questions you have!
1. To use other recipes, just compare the exchanges at the end of the recipe to those allotted to you, which you can see by clicking on the “Exchange View” button above your menu.
2. Are you referring to making your own recipe? If so, just click on the edit tool to the upper right of the meal, then select the ingredients from the master list. You will be guided by your meal pattern.
3. Coffee itself is “free,” meaning unlimited. What you add to it is what makes the difference – sweetener, whitener, etc. We suggest a natural, no-carbohydrate option like Stevia, erythritol, and/or monk fruit (lo han guo); for a whitener, we recommend a natural option, just as a bit of milk or light cream.LADYBEU HERE AGAIN – ACTUALLY THE RECIPE I WOULD LIKE TO USE ISN’T ONE OF MY OWN – IT’S ONE THAT IS SUGGESTED BY TRIM DOWN CLUB – WHEN I CLICKED ON THE RECIPE FOR HOMEMADE HAMBURGER (AS LISTED IN MY MEAL PLAN), I SAW ANOTHER RECIPE OFF TO THE LEFT SIDE OF THAT RECIPE WHICH SAID “YOU MAY LIKE THIS ONE BETTER” – THAT’S THE RECIPE I’D LIKE TO INCORPORATE INTO MY MENU PLAN INSTEAD OF THE HAMBURGER ONE. IS THERE A WAY TO INSERT THAT ALTERNATE MEAL INTO MY MENU PLAN INSTEAD OF USING THE ONE THAT IS LISTED? THANKS
Hi, Ladybeu. Again, to use other recipes, just compare the exchanges at the end of the recipe to those allotted to you, which you can see by clicking on the “Exchange View” button above your menu.
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