the meal plan

I do not understand the exchange method, I really would like to try some of the recipes

Hi, Veronica. The point of the program is to eat whole, unprocessed, unrefined foods rather than following a specific plan with specific foods. The next time you travel, look for locally-grown fresh and homecooked foods with lots of vegetables and good fats and proteins – with some portion control, that’s the best thing you can do.
As for the UK, Sainsbury’s carries edamame (also known as green soya beans – http://www.sainsburys.co.uk/sol/global_search/global_result.jsp?bmForm=global_search&GLOBAL_DATA._search_term1=edamame+soya+beans&GLOBAL_DATA._searchType=0&bmUID=1411992408479) and wholemeal products (http://www.sainsburys.co.uk/webapp/wcs/stores/servlet/SearchDisplayView?catalogId=10122&langId=44&storeId=10151&krypto=ZgNVsqtTdfJYmNO%2BAK3j1x15jHoFu3NUD%2FYXG6XG1Zj5Hg2RLDnUBRUFRGSx32B%2BcbdHxj6g1jnzfEOFb4unbnfy0dbrrYckfXEpM46WN1c407WoQo2KhFcvVuWayWWCI95CoWHcRMxPyNgfgSp72%2F%2BvtR%2FW4%2FimwLxSONjzakP6IF1DrFLh6xsMInSM3tzHcd1PqztN8m4FMkj3ovtwpw%3D%3D#langId=44&storeId=10151&catalogId=10122&categoryId=&parent_category_rn=&top_category=&pageSize=30&orderBy=RELEVANCE&searchTerm=wholemeal&beginIndex=0&categoryFacetId1=); try to avoid anything with an ingredient that starts with “E-” or is hydrogenated. Sprouted grain (SWG) products are available in health-oriented shops such as Whole Foods Market and online from such sites as http://www.goodnessdirect.com (example: http://www.goodnessdirect.co.uk/cgi-local/frameset/detail/713247_Everfresh_Organic_Sprouted_Spelt_bread__400g.html).
Again, just do the best you can to eat fresh and unrefined/unprocessed foods, and you will benefit – it doesn’t have to be perfect, just better than what you were doing before. Little improvements add up to a lot!

Hi, Denise. It may seem like a lot of food because whole foods tend to have higher volume for the same energy.
If it is difficult for you to manage the volume, can you post here a sample day of what you could eat from the menu? I would be happy to troubleshoot a solution with you.

That’s great news, tonje1! We wish you continued success 🙂

Hi, Dawniedark. You’re getting the hang of it! 🙂 Enough life, but be responsible. 🙂 🙂

Hi, Dawniedark. Yes, in small amounts. The Menu Planner lists feature full-fat canned coconut milk, for which the serving size is 1.5 tablespoons. There are, of course, lower fat coconut milk beverages, for which 1 serving is one cup (a fat if unsweetened, and a fat + a carbohydrate if sweetened).

Hi, teemac, and welcome. Don’t worry about doing everything perfectly or jumping in headfirst. Ease into the program and do the best you can. Every little improvement helps, and small changes add up. Coconut oil is fine in small amounts. You can read more about coconut products, including oil, here: https://www.trimdownclub.com/the-coconut-craze.