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I am new to the club One week in. I’m not understanding the exchange program. How many proteins, fruits and vegtables etc are we to have in a days time?
I notice that the recipes for chicken ask for boneless chicken breasts, but I prefer the taste of dark meat, such as thighs. Any suggestions or recipes for using thighs?
Harriette McGee
Hi, jobaasch. It is definitely OK to chew sugar-free gum. There isn’t a particular brand we recommend, but we do recommend xylitol or erythritol as the sweetener over something artificial (like aspartame, sucralose, saccharin).
Hi I am new to this program! I had weight loss surgery last August. I am supposed to eat my protein first then my veggies then carbs. I joined this club for different suggestion of meals. Can this help me do that?
Hi, ccher000, and welcome! The foods you will see in your menu plans, along with our recipe collection, will indeed give you ideas. If you need any guidance, we’re happy to help in whatever way we can.
I am a new member and I have been taking Steroid medication for over 20years and my weight has just been increasing year on year, I find that after taking my medication each morning and night within a couple of hours I start to crave sweet treats, any advice on what I could nibble on at these times would be much appreciated
Hi, JillDuke. The best way to deal with a steroid craving is to eat protein. I suggest to time your meals and snacks (which always have protein in them, according to the program’s design) to coincide with when you know your cravings will hit.
How can I get Hummus & pickles into my menus? I already chose them and hearted them in my food choices, but they are not appearing in my menus and they never appear as an alternative when I click on change. Thanks
Hi, Dec291. Pickles are “free,” so you don’t need to count them in your menu. Hummus is awkward because it is half carb and half protein.
I can tell you that for every tablespoon of avocado, 1/4 ounce of hard cheese, or ounce of cottage cheese, you can half a tablespoon of hummus.I read earlier (can’t find it now) where someone said they had accidentally clicked the “cooked meals” button for lunch but actually needed a packed meal to carry in a cooler bag to work. That applies to me too but I can’t find any “cooked/uncooked” button?
Hi, Carol. There is no cooked/uncooked button, but rather a “personal” version of the Menu Planner application in which you can select each food that goes into your menu. When you enter the Menu Planner application area (in “Apps” above), this version is the right-most option.
Beyond that, below are some ideas for quick and portable meals, most of which don’t involved cooking:
•Fresh and dried fruit
•Cut raw vegetables
•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, quinoaThank you, but I have already used the personal planner. I will try modifying it further by removing cooked things from the lunch selections. Thank you for all your suggestions but I have already selected most of them.
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