Newbies
 | Hi, alamb. We recommend sliced fresh meat, such as from a previously cooked roast or bird – these can also be purchased from a deli. If you are limited to the refrigerator section of a store, try to find items that are “uncured. |
 | I am just starting the program and printed my store list. What is recommended for cold cuts? Is it lunch meat type? |
| | Hi, mdurm. For whiteners, the lightest option tends to be rice milk – just be sure to get the unsweetened type (if it is fortified with vitamins and calcium, even better). If you use more than 1 cup (8 fluid ounces or 240 ml) per day, you will need to count it as a “carb” exchange – it is recommended that you measure it out at least once to see how much you end up drinking. |
 | Just got my menu today; I am a HEAVY coffee drinker; I use half-N-half and sweetener; any suggestions on substitutes? |
| | Hi, TravellingD. Your solution looks ideal. The best way to go about making the best food selections for this is to use the fully personal version of the Menu Planner application. To get to it, click on “My Food Choices” in the toolbar above any of your menus – this will bring you to food lists from which you can choose to go into your menu when you want them during the day. Once you get those menus, you can make individual changes, swap meals, repeat meals and whole days as you wish for your convenience. If this doesn’t help, please repost here, and I will work with you o n additional solutions. |
 | Hi there, |
| | Hi, Pittcrew. Time it however is best for you. |
| | Hi, Rosedenremont. The first is like a smoothie made with fruit + dairy (milk or yogurt), and the second is this http://www.sushi-blog.pl/wp-content/uploads/2013/06/avocado2.jpg. |
 | I just joined and looked at my first menu and I’m a bit overwhelmed and not sure if this will work for me. I am a teacher with maybe 20 minutes for lunch if I’m lucky. My schedule is very structured and not under my control, so spacing snacks is a problem. So I know I can cook lunches at night and just heat them at school, but I know having to spend 1-2 hours cooking every night after being on my feet all day is not sustainable for me. I do best with either taking dinner leftovers for lunch or having a grab and go option like a can of tuna. Is there a way to tell the menu to do that? About snack spacing—I teach from 8:15-11:25. I usually eat lunch at 11:30. I teach again from 1:10-2:40. So I’m wondering about eating lunch at 11:30, snack at 1:00, then another snack at 3:30? Not spaced perfectly, but that works into my schedule. Is spacing crucial? |
 | Hi there, Was wondering just what this is…1/2 cup shake,fruit juice and dairy |
| | Hi, gottadiet. Measure out the ingredients before cooking, then divide up the soup accordingly. For example, if you use two cups of vegetables and 6 ounces of chicken, then the soup would provide two servings each of vegetables and protein. |
| | Hi, otey922. Just arrange your meals according to your timeline. For example, have breakfast when you awaken for your workday, space your meals about 2.5-3 hours apart, and have your last snack at least an hour before you retire for your longest stretch of sleep. |
 | how do I figure out how much soup is serving size (with all the water/liquid) plus vegetables in it ? |
| | Hi, dsengstacken. You have a place for sauces and gravies in your menu – a “fat” exchange allows for 2 tablespoons. Portion sizes of all of the foods are important, but you do have some wiggle room. If you use lean meats, you can already multiply the portions by 1.5 – you can also have more instead of the starchy “carbs” in your meal, by swapping exchanges one for one. Using your Monday dinner as an example, if you trim the beef well and drain the fat that is cooked off, you can already have 4.5 ounces, and if you cut out the corn and fries, you can have 6.5 ounces plus 2 tablespoons of ketchup or gravy (or 6 ounces of meat + 3 tablespoons of sauce). |
| | Hi, gottadiet. Those are excellent, and can serve as your vegetable and protein – just keep in mind how much chicken is in one serving, and compare it to your allottment at the meal you want (you can view this by clicking on “Exchange mode” in the toolbar above your menu). |
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