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Hi, domree1bro and welcome!
You absolutely can switch meals between days and even weeks. The combinations are at each meal, primarily to prevent blood sugar from rising too high, but if you don’t have sugar issues and it keeps you from enjoying life, just focus on the whole day.
Yes to the fruit question, but note that some fruits are richer than others – 1/2 banana or 1/2 cup of grapes equals a peach.Tuna vs. salmon and avocado vs. guacamole are more direct swaps, and are just fine.
If you skip a snack once in a while, no problem of course. If you need to skip it on a regular basis, just make sure that you redistribute the included fruit, vegetable, and calcium-rich food portions to other meals so you don’t miss out – the daily goal is 5 total fruit/vegetable servings and 3 total calcium-rich foods/beverages.
Your salad substitute is excellent, and no, you don’t have to use both olive and coconut. Our preference is olive, but you can make that choice.
The serving of “Vegetables of your Choice” refers to the “limited” (non-starchy) list, meaning you can add free vegetables on top of that.
Doubling of portions at meals is only recommended if you are about to have a harder/longer-than-usual workout or if you plan on skipping a meal during that day. If you are a diabetic/prediabetic or have high triglycerides, try to not get more than 3 or 4 exchanges of carbs/fruits for that meal – if doubling up would lead to that, you can swap protein exchanges for the excess.
The point of the program is to do your best without being miserable and improve a little at a time. If you have additional questions, please do repost.Hi Domreebro1-
I am new to this program also. It sounds like you have the right ideas on substitutions but the portions need to stay small not doubled hence the 6 snacks a day. Scroll down in this topic and I think you may find some of your questions already answered. Ossie explained the menu options to one of my questions 1 month ago. Hope this helps.I could not find granola but I did find a Kashi product called “Organic Promise – Sprouted Grains” – it has wheat, brown rice, oats, barley, spelt & amaranth. Can I substitute that for granola & if so how much? A serving size is 1 1/2 cups (190 cal, 1 G total fat, 1 mg sodium, total carbs 45 g – dietary fiber 6g & 9 sugars, protein 6g).
Hi, Domree. That product is an excellent trade. Each 1/2 cup (22.4 grams) is a carb exchange, equal to 1/2 cup of oatmeal or a slice of bread.
I had active yougart1/2 banana 2 coffee2% milk 1 hardboiled egg I am hungry for a small dish of cereal, what to do,
Hi, I am confused, cam the “free spreads” be used every time you have a bread product or ONLY when you it is an option on the 8 week plan menus?
Hi, Sanchinsheryl. It is there whenever you have a bread- or cracker-type item but no other food that can be used as a spread. You don’t have to use it, but some people don’t enjoy those items “dry.”
I am new to the program, can rape seed oil be substituted for olive oil? Also can I eat ham that is not cured?
Hi, Fatwelland. Yes – we just suggest to select organic cold-pressed rapeseed oil if you have the option. Uncured ham is definitely preferable over cured.
Hi everyone! I am a total newbie as of this afternoon. Although I am rather excited, I am kind of overwhelmed too. Just trying to figure it all out and digest everything. What is the best way to get started. I’ve looked at the food choices and I need to go grocery shopping sometime soon. In the meanwhile, I will eat what healthy food I have here, that matches the menu.
I welcome encouragement and suggestions. Thanks.
CarolinaK8
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