You’re about to change the way you eat! In this mini course I’m going to walk you through:

  • How we create our meal plans
  • How to customize your meal plan
  • All about the nutrition ‘reset’ we do at the beginning of the Transformation (and why we don’t call it a cleanse 🙂
  • Why we start the program strict and then loosen the reins as we go

Start with the first video below, and then watch the following videos.

Resources

Here’s our handy guide for portion sizes and plating! Feel free to download and put on your fridge!

FAQs

Totally! Have a look at the Personalizing your Plan page! There is a whole section on Swaps and Substitutions. You’ll see loads of options for switch-outs that will work for you.

If you get stuck on an ingredient or swap, post to your Facebook group with the ingredient you’re stuck on and the recipe it’s in, and we’ll figure it out together!

We specifically DON’T count calories during the program because it is going to be different for each of you. And people waste their time fixating on a number rather than the quality/quantity/types of food they are eating and listening to their own bodies. We want to encourage you to be your own expert (not My Fitness Pal :).

Instead of calorie counting, we are offering a new way to achieve the appropriate calories for you – the right portions of nutrient-dense food.

By right portions, we mean the right portions for YOU.

Specifically,

1. Fill half of every plate with veggies (2 big handfuls)
2. A palm-sized portion of protein
3. A fist-sized portion of carbs (max – remember that the veggies have carbs as well)
4. A thumb-sized portion of fat

If you eat with this ‘Feel Good Formula, and you are eating beautiful, nutrient-dense whole foods, then you’ll be eating the right amount of calories for you. If you have excess body fat right now, this formula will put you in a caloric deficit and you will lose weight.

Eventually this will become intuitive. You start to eat when you’re hungry until you’re satiated (not overstuffed). You will  use your food to fuel you and give you energy.  Your body will let you know if you’re missing a good balance.

(note: you’ll notice that not every one of our meals looks exactly like this. The benefit of having nutrition experts plan for you is that they can look at the big picture and balance your intake over the week, rather than plate by plate 🙂

We have no official “macro” information on the site because we are trying to get people away from the math calculations and overthinking of counting macros and calories and encourage them (you!) to learn to eat more intuitively. If we were to break it down, we are aiming for about 40% carbs (mostly from veg), 30% protein and 30% fat.
The meals are always optimized for high nutritional density and lower caloric impact.

When we say a ‘palm-sized amount of protein,’ a ‘thumb of healthy fat,’ a ‘ cupped hand of carbs’ etc… that is our way of applying the science behind appropriate macro distribution as well as portion control.

We get a lot of questions along this vein.
“I don’t like *random veg*  ”
“I’ve always eaten *random meal*  like this”,
“I’ve always added *random item* to my *random food*, can I continue to do so?”

Before you start tweaking, swapping, requesting substitutions… (unless it is a legit food allergy if course) and recreating the program that we’ve created for you, that you’ve signed up for… Trust the process.

Trust the plan that we have laid out for you. Trust that we are constantly honing the program to be the most effective. Trust that we are aware that you’ve always eaten it “this way” or that you’ve “never tried this before” or that “this would be easier” for you. Trust that this has worked for hundreds of people before you. Trust that it will work for you too and that you came here for that very reason!

In other words, you came to us because what you’ve been doing up to now hasn’t been working. So logic says, instead of cherry-picking and altering to suit what YOU think will work. Try it as presented to you first!

That said! if you legit have a food allergy/intolerance, or the thought of putting it into your mouth makes you heave, then of course, you can swap in an alternate. There is a Personalizing Your Plan Module with a bunch of suggested swaps for all categories of foodstuff!

If anything is confusing you as far as compatibility with the recipe, by all means, drop us a note in the Facebook group, and we’ll help you out!

You’ll get access to your meal plans every Friday at 10 am for the following week. If you need to get access before then, email support@fitfeelsgood.com and let them know.

Definitely! We understand that life is not “one size fits all” and that our meal plan as laid out might not suit your schedule on some days/weeks.

We encourage you to sit down in advance of each week at look at your schedule and make adjustments where necessary. (perhaps you have guests coming into town on Wednesday, so you want to swap your treat meal to then)

We’ve had several Transformers on shift work do the program, and they were able to successfully navigate their schedule by adjusting the plan flipping days, even the order of meals, both during the week, or on the day (swapping the order) to suit their needs.

If there is a meal you do not want to make on the plan you have opted to follow, you can swap in a meal from one of the other two plans.
It may be as simple as swapping out the protein. (many meals are identical for all three plans, with a simple protein swap) or you could pick an alternate meal all together. Just be aware it will be up to you to adjust your grocery list to accomodate the change.

For the sake of ease, we recommend you try to stick to one meal plan for the week.

Before you head to the grocery store, make sure you look over the recipe manual and pay close attention to the serving sizes on the recipe, and/or the amount of ingredients. That will give you a good indication of portions.

Most breakfasts serve 1. (with exceptions of breakfast puddings/overnight oats, which make two servings, the second of which you eat on an alternate day)

Most lunches serve 1

Most dinner recipes serve 2, and become the next day’s lunch w/ a salad.

Some meals on the plan make a large batch. (like soup and chili) These are for multiple meals/snacks, and you can freeze some individual portions for emergency “Grab & Go” meals.

Look ahead at the meal plan for the week and the recipes for that week, especially if you have significant others or a gaggle of children that will be encroaching on your food, and plan accordingly by doubling some of the recipes. Some of our Transformer have got caught out by hungry spouses and children devouring their food, leaving them scrambling for meals the next day.

As awesome and delicious as our meals are, change is scary! While you have made the commitment and set your mind to try something new, you might get some pushback from the other members of your family, especially the littlest ones!

The good news is that most meals can easily be tweaked rather than making entirely separate meals.

Based on our experience and what previous Transformer have shared with us while doing the program, here are a few hacks on how to make our vegetable-centric healthy meals more palatable to *most* kids and save you from making two meals!

– make a side of regular pasta (rather than zucchini noodles)

– cook up some white rice (rather than cauliflower rice)

– Plonk the meal into a taco shell, etc… etc…

– if you know your kids are sensitive to spice, dial down spices for the kids servings. (pre-portioning their meals, then adding the “heat” spice)

– make them additional veggies you already know they will eat.

– separate out the protein before mixing it with other stuff then hopefully you only have to cook one protein food, but the kids can have it plain and you can enjoy with the sauce, trimmings, etc.

– condiments are your friend! While YOU won’t be partaking, a dollop of ketchup or a sprinkle of cheese are perfectly acceptable forms of culinary bribery!

Another trick is to give them ownership of part of the meal. Let them choose the side veg. Let them help prepare part of it. (cut up veg, toss salad, stir the pot, etc…) There is a certain pride in participation, plus because they were part of the processes, there is a safety net of nothing “hidden.”

We also find that when you simply present the meal without discussion of it being “healthy” or “on plan” just a new recipe you’re trying, the pushback because it’s “different” isn’t as quick.

Oonagh’s kids are super picky as well. Here’s what she does:

1. Add carbs and cheese and sometimes omit veggies while they get used to the new meal. For example, we have zucchini noodles and sauce they have pasta with the same sauce and tons of cheese.

2. Pick one or two healthy meals that they somewhat tolerated and keep offering it until it’s a staple. Then introduce a new one.

3. Don’t force anything – they will rebel. The best thing you can do is keep offering veg even if they don’t eat it and demonstrating that this is how YOU eat.

Obviously, there is no set solution we can provide that will satisfy all kids, and at the end of the day, if your kids won’t eat the healthier food options you will be exploring, you basically have three options:

1. Make two meals

2. Serve them healthy food and put up with protests until they get used to it. Usually, it’s just the unfamiliarity that they are responding to.

3. Eat the food your kids like. (which is probably not nutritionally optimal)

Many of us have extremely picky kids, but sometimes they surprise you. A lot of transformers have been gobsmacked to watch their kids eat up some of our recipes. So just experiment! You might be pleasantly surprised!

If you come up with some other suggestions or wins, let us know in the group and tag it #kidhack so we can add it for future  parents!