FUEL | FAQs

Your Questions…Answered


What do I do if I am still hungry after meals?

First, drink a glass of water. We are often thirsty not hungry when experiencing what we feel to be a signal of hunger. Grab a low-density, high-volume food such as: celery, pickles, sugar-free jello, cucumber, spinach, watermelon. Remember, portions and calories still count so be reasonable when noshing beyond caloric recommendations.

What can I safely eat without destroying progress?

The answer to this question is similar to the answer to the previous question with an exception. The meal plan is set at a standard 1,200 calories and not every individual will benefit from an intake of 1,200 calories; therefore, if your recommendation is higher, make selections to fill the gap from the “High-Protein & Low-Carb” list found in the resource section. When in doubt, have veggies or lean protein.

How do I manage social outings and/or weekend trips while maintaining this program?

Eat before you enjoy spirits is my rule of thumb. Spirits lower inhibition levels, making us susceptible to making unhealthy nutritional choices. For social outings in-home, offer to bring a few dishes that are in-line with your meal plan such as a veggie tray. This will ensure there are snacking options in-line with the program.

For dining out, order whole foods and remember 50/30/20. If it didn’t come from an animal or the Earth, don’t eat it at a restaurant because it is hard to track the nutritional content. Also, be sure to specify preparation without oil and butter. For weekend trips, prepare. Pack lots of easy-to-grab and quick high-protein and low-carb foods. Examine the list of options and pack a few along with vegetables that are easy to transport. Being prepared is key. Cooking is not always an option so it is important to establish healthy eating habits for all the times of our lives, even weekend tripping.

What do I eat when dining out?

Whole foods, salad without dressing, lean proteins, healthy fats. Think 50/30/20. Use your palm for portioning protein. A palm size is one serving of protein. A thumb is a serving of dressing. Skip the cheese and bread and opt for brown rice, baked or sweet potatoes, vegetables, and even fruit if optional. Be mindful of portions is the number one key. Most restaurant items are listed in MyFitenssPal. Eventually, you’ll create eating habits and have some yummy go-to options in your wing for when you are dining out.

I don’t like an ingredient on the meal plan, what can I substitute?

There is a recipe substitution list with lots of options in-line with daily nutritional needs. Give the options and try and get creative!

I don’t have time to cook, HELP!

Not a problem. One, you can look at the meal plan for the week and identify the main ingredients that take time to prepare such as ground beef or quinoa. Figure out those items and cook them when you have some time, maybe on a Sunday evening. Cook up the batches of ingredients, store them in the fridge and then on the day when you are to prepare the meal, you’ll re-heat the pre-cooked ingredient, taking as much time to prepare as it does to sit in a drive-through.

Two, you can make substitutions for meals that don’t require as much preparation time. For example, rather than having a grilled chicken salad, you can eat a salad with a side of peanut butter. This substitution is fairly equivalent. The idea behind the meal plan is to learn to cook traditional dishes in a healthy way. If for some reason, you don’t have time to cook on a particular day, opt for high-protein, healthy fat, and non-starchy vegetables. Complex carb fuel physical activity.


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