Already have a meal plan and have questions?
Below are the 10 most popular questions I’m asked when starting a new meal plan:
1. I don’t eat beef or pork. Can I exchange this for something else in the meal plan?
Yes you can. The key is to exchange it with a source of protein, such as salmon, chicken or prawns. Just make sure to stick to the same portion.
2. I don’t eat dairy – what can I have instead?
If you don’t drink cow’s milk, you can exchange it with soy milk (soy milk has the same amount of protein as cow’s milk). Almond and coconut milk are also options, however they are not always fortified with calcium, so make sure to choose a brand that is. Rice milk is calcium fortified, however it is low in protein, so you may need to have a little more protein at the meal.
In exchange for yogurt (such as with snacks) or cheese, try a goat milk yogurt or cheese if you have lactose intolerance. Goat milk has less lactose than cow’s milk. If you have a milk allergy, just choose one of the other snacks on the meal plan.
3. Can I switch meals around, and have Monday night dinner on Wednesday instead?
Yes. Feel free to exchange dinners throughout the week for other dinner meals or switch the lunches on one day for a different lunch. The only thing you can`t do is alternate lunch meals for dinner meals, and vice versa, as the meals are based on a specific carbohydrate: protein ratio for healthy weight loss.
4. Do I have to have each different breakfast everyday, or can I just pick 1 or 2 breakfasts and repeat them?
Pick your favorites and repeat!
5. What if I don’t have time to cook. What can I grab on the go instead?
There are times when we are busy as a bee, so I completely get it! One of my favorite go-to dinners, is roast chicken (skin removed) and a bagged salad (just use 1-2 tsp of dressing – it’s more than enough!). This is quick, easy and delicious, and a healthy option that will easily fit your plan. Plus you can have leftovers the next day.
6. Can I eat out on the plan? If yes, what do you recommend?
I’ve kept one of the days as a FLEX day, because I know it’s important to have options. I’ve provided a guide in the plan for portions that will give you a little direction, while ensuring you stay on track and are still moving towards your goals.
7. What should I eat before and after a workout?
Depending on the type of activity you are doing, usually having something light (such as a banana) is enough for many people before a workout. If you are exercising in the morning, such as going for a run, some people don`t have anything (which in some cases is ok, as your body is using the carbohydrates stored in your muscle and liver from the day before) and others will have something light such as a piece of toast or some oatmeal. The basic rule of thumb is the closer it gets to a workout, the lighter it should be. You don`t want to have too much food that is digested slowly and sitting in your stomach right before you work out.
After a workout, again depending on the type of workout and level of intensity, plus when your next meal is, a protein shake may be a good option, or a simple yogurt. just keep in mind that you don’t need to replenish quite the same as someone who is training for an event, such as a marathon. Their goal is to keep their carbohydrate stores in their bodies topped up, so they have the energy they need to run. Your goal is healthy weight loss.
8. Can I have coffee?
Yes! Just don’t add a bunch of sugar or cream. Teas are fine as well. As for cold beverages, click here to see my article refreshing summer beverages for more ideas. Also, of course, make sure to include water throughout the day as well.
9. I have killer cravings in the evening! Can I have something sweet after dinner?
Cravings are a tough one for many of us – myself included! If you crave something sweet, try having a cup of water or tea and see if that helps first. Often we mix up thirst for hunger, so this might be enough to do the trick. You can also brush your teeth. This honestly works wonders.
If you still feel like something, and you can`t seem to shake it, try one of these Greek yogurt popsicles. They’re sweet, delicious, easy and super healthy. And depending on the size of your pop, it will only have about 90 – 120 calories.
10. Is it true I shouldn’t eat close to bedtime?
Unless you have been advised otherwise by your physician or personal dietitian, I suggest trying not to eat within 3 hours of bedtime. I just find this seems to work best for my clients, and honestly for me too.
Still have questions? Contact me!