menus amounts of carbs/proteins etc.

[gulfsunbrat]

Hello Ossie,

I have a question about recipe substitutions. Some of the recipes call for ingredients that I cannot find while others may be too heavy to my taste.
For the bread items, would i be able to omit lets say the puff pastry if I cannnot find it (pot pie without the pie part) or will that be an issue for the weight loss?
Also can I substitute cottage cheese for something like fresh mozzarella or ricotta?
And lastly, could I omit some of the meals and maybe replace them with one of the snacks (i.e. my snack is rice cakes, egg white and grapes and I would like to have this snack for breakfast, snack, lunch, snack) or will that impact the weight loss results? The menus have too much food. Or maybe I could have the lunch (soup) for both lunch and dinner?

[Ossie-Sharon]

Hi, GulfSunBrat. Quinoa puff pastry is not available in stores at this point, but can be made with this recipe (baking temp and time per the recipe for the pie, etc.)http://www.trimdownclub.com/recipe/puff-pastry-dough/
As for other substitutions, quinoa flour can generally be substituted for whole wheat flour. Cottage and ricotta can generally be substituted for one another, and for recipes where melted cheese is an ingredient (i.e. in pizza), mozzarella is fine (part skim or lighter is recommended, of course!).
During the day, you can rearrange the foods however you want, but do be sure to get plenty of protein in the morning, and be cautious not to load up too much when you’re least active (i.e. right before bed).

[CherylDev]

Been struggling with the different carbs in a meal, eg: br. rice and stuffing in one meal. Is it neccesary or can I just have the mash potato in place of both they use for sub? Do I get that same diet result by not having the variety?

[Ossie-Sharon]

Hi, Cheryl – absolutely. You can also double the amount of one or the other instead of having a little of each. As long as you have variety throughout the day and from day to day, you should be find. Also, try leaving the skin on the potato (scrub well!!!) for the extra fiber the brown rice would have added.

[Ossie-Sharon]

Hi, Dwight (stones). Your daily requirement would be about 2400-2600 Calories, and at least 76 grams per day of protein, at least 300 grams of carbohydrates, and 80 grams or less of fat per day.

[luckylucy]

Hello, I have been planningn my shopping list but struggling to get the ingredients, can’t get quinoa flour, potato flour, adzuki beans, stevia powder, I wanted to make those muffins and my own bread, any substitutes or any other idea. Thanks.

[MikeR]

Adzuki beans can usually be obtained from Asian or Chinese/Japanese stores. If you can’t find them you can substitute Black Beans, Haricot (Navy) Beans or Borletti Beans. I can’t easily get Quinoa flour either.

[gulfsunbrat]

Hi Ossie,

Thank you so very much. The information you gave me is helpful!

[soulfulseeker2]

Ossie: I’m still concerned that I’m not getting enough protein and too many carbs. My weight is 140 and my height is 5’2″. I used to work out 4 miles a day 7 days a week. However, my knees are really bad as is one of my hips so I have little exercise anymore. The proportions of carbs to protein was based on the fact that I answered in my profile “moderate exercise”. However its basically not even that anymore. Let me know what the breakdown of carbs and proteins should be. Thanks

[Ossie-Sharon]

Hi, Soulful Seeker. In your diet pattern you are getting 95 grams of protein per day, which is 1.5 grams per kilograms = nearly twice the RDA (recommended daily allowance established by the government). That is a huge amount. Going much above that is not considered so great for your kidneys. Your carbs will be about 200 grams, which is 45% of your energy – that is well below the 50-65% generally recommended, but we know that for diabetics and women in their mid-40s plus, this proportion is better for preserving muscle mass while losing weight.

[stephenloebs]

What are the parameters for the grams or milligrams per day for total fat. saturated fat,trans fat,cholesterol.sodium,total carbs,dietary fibers,sugars,protein. I am 6ft,200.lbs,working out 4 times per week,no health problems.

[soulfulseeker2]

Hi Ossie: Thanks for the answer another quick question in regards to the answer you gave me, about how many calories is this per day? Just wondering. Thanks

[Ossie-Sharon]

About 1800 for your BMI.

[PELKIND]

Hi Ossie,
I’m 2 weeks into the program and finding the menu too restrictive.
Too much food prep for my aging back. Besides varying foods is their a key to menu developement? I need very little standing in kitchen. I am female 69 years 5 ft and 150 lbs. Thanks PDE

[Ossie-Sharon]

Hi, PDE. There are many items in the menu planner that don’t require intensive preparation. Just avoid the recipes and prepare whole fresh foods, and you should be fine.

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