Newbies
 | I think you’ve got it Muff! |
 | I’m new and somewhat confused with things on the site. If I want to use a recipe do I just eat it instead of what is in my menu planner for that meal? Is the main goal of this to eat the correct portions and combinations of food for weight loss and better health? |
 | Hi, Carla. When you make a shopping list, you have the option to include recipes. When you do this, you have the ability to set the serving size for the recipes. In some cases, recipes don’t always serve 1. |
 | How do I change the serving size on the shopping list? It only comes up with 2 serving option and want to change to 1. |
| | Great, Ossie. I’m sure all of these people will appreciate your responses. |
| | Hi, Junglebook. You can see the list of food exchanges here: https://www.trimdownclub.com/exchanges-lists, and what exchanges you are allotted by clicking on “Exchange mode” in the toolbar above your menu. You can trade in some of your “carb” exchanges for “protein” exchanges, and you don’t have to count “free” vegetables like arugula. In your specific example, and matching it with your Monday lunch, since your salad has essentially no carb exchanges, you could count the shrimp and cheese as swaps for the pork and rice, the two vegetables as your two vegetables, and EVOO and salad dressing for your allotted fat exchange plus extra (since protein exchanges in the automated Menu Planner assume some fat, while shrimp has next to none, unlike pork). I hope that helps. It will take a little practice, but eventually it will become second nature to just eyeball foods and know how much to fit in a meal. |
| | Hi, Sam1967, and welcome. As I noted in response to Deborah’s similar question, make your foods as you wish, keeping in mind healthy cooking techniques as we discuss in our articles and manuals (you can also get some ideas from our recipes). |
| | Hi, DeborahWay. Apensa is correct – use those foods with whatever recipes suit you. You can also click on any one of them and swap it for another food. To use your specific example without recipes, I would suggest to spread the nut butter on the rice cakes, and have your peas (in this case, it would make most sense for them to be fresh/raw), and have your yogurt as is (or with a natural low-carb sweetener as recommended here https://www.trimdownclub.com/the-best-way-to-sweeten-your-tea). |
| | Hi, Amy. Our primary philosophy is to favor whole, minimally processed foods over refined or highly processed foods – Ezekiel bread is a classic example of one of the best foods, and we highly recommended it. Right-sized portion control and physical activity are other major principles. In terms of food combinations, we recommend to accompany carbohydrate-rich foods with foods rich in protein and/or fats at nearly every opportunity (single servings of fresh fruit being an exception), and for major meals, to have at least 3 foods groups (including a fruit or vegetable). |
| | Hi, Carla. If it’s too much, don’t fight it. Just try to get in all the fruits and vegetables |
| | Hi, tupmom. If you’re not a diabetic or don’t have a history of cardiac events like heart attacks, you can have the whole egg (up to three a day) – though we do recommend selecting high-quality eggs, such as those fortified with omega-3 and/or organic, pastured types. |
| | Hi, Apensa! Thanks for posting and alerting me to these folks 🙂 |
| | I meant Ossie, not Essie. |
| | Essie, where are you???? |
 | I’m very low tech & have a hard time figuring out |
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