Is this plan suitable for vegetarians or pescatarians?
75% of this plan is. Only a handful of meals include meat and seafood. If you are vegetarians or pescatarians please email me after purchase and I will send you alternate recipes.
Is this plan suitable for vegans?
Half of the meals in the plan are vegan, however vegans are probably the only sub group of people that I wouldn’t recommend a low carb lifestyle to. This is because when we exclude meat, fish and eggs we need to replace these rich protein sources, to ensure our protein needs are met with plant-based foods such as legumes and quinoa. These foods are high in carbs and that’s totally OK – you can’t follow a super low carb diet if you’re vegan – it’s not sustainable.
So, what can you do?
I’ve worked with so many vegans and made personalised plans that have produced amazing results, as I still ensure that the meals have a positive affect on your hormonal environment like in a low carb diet, are calorie controlled to your needs and are tasty – of course!
I am offering vegans my deluxe 12-day plan but extending it to be 21 days long for the same price (see services for more details).
Does this plan cater for people with egg sensitivities?
Eggs are included in the plan, however, there are definitely alternatives that can be made whilst keeping the macronutrients constant, please email me after purchase and I will assist you.
Does this plan cater for people with allergies to nuts?
Nuts are included in the plan, however, there are definitely alternatives that can be made whilst keeping the macronutrients constant, please email me after purchase and I will assist you.
How can this plan be adapted to suit my partner?
Men can certainly join in with you on this plan. However, as this plan was designed for women, so the amounts of food would need to be increased to match men’s greater energy requirements. My generalized advice for men following this plan is to:
· Have regular pasta instead of zoodles
· Increase the protein serves at dinner time by at least 50 grams
· Add an extra 200 calorie snack to their day using the Snack Ideas Guide
If you would like more advice on this topic and to further tweak aspects of the plan so that it suits yours and your partners needs perfectly, please contact Bec to arrange a consultation at a reduced rate.
Are you close to 75kgs and wondering which plan is best for you?
If you are planning on doing more exercise than is suggested in this plan (a 20-60 minute walk, a Pilates class or a yoga class on 5-6 days per week) I would recommend the over 75kgs plan.
If you will follow the above suggested amount of exercise (or less), I would recommend the under 75kgs plan and add an extra 200 calorie snack to your day if you feel too hungry.
Are the ingredients in this plan easy to find?
Yes! Nearly all of the foods can be found at common supermarkets. The only foods that will need to be sourced elsewhere are protein powder and paleo bread. However, in the plan, I have given you advice on where to find them (general health food stores or online).
Can I exercise during this plan?
The 21 Day Spring Down Plan absolutely allows for exercise. I have assumed a light to moderate amount of exercise, meaning long walks, Pilates and / or yoga. Then in weeks two and three I suggest adding in a couple of higher intensity workouts.
If you feel like your exercise classes are more than this, that's completely fine, just be sure to add an extra 200 calorie snack to your day using the Snack Ideas Guide that you will be receiving. I do suggest however to limit the classes on the first 5 days of the plan as your energy levels may decrease due to the lower consumption of carbs. As part of the plan, you will be receiving lots of support emails along the way going into further details of the exercise components with this plan.
If you have more questions, or you would like the plan to be further tailored to you and your needs, please contact me.