Nutrition: Frequently Asked Questions

∙ How can I change the meal plan?
If you want to change the Meal Plan with the one you selected, just go to the section Nutrition → settings gear (top right) → Change your plan.

∙ I would like to change the assigned meal in the plan, how can I do it?
Just click on Change recipe and select the dish you like the most. The shopping list will be updated automatically.

∙ How often are the recipes updated?
The plan updates every 4/5 weeks, based on the seasonality of the ingredients. The subscription refers to the time spent on the app, not to specific months, plans, or recipes.

∙ Who designed the program?
The meal plan is designed monthly by the Traininpink nutritionist team.

∙ Are the recipes interchangeable?
Yes, all recipes offered as an alternative to the main recipe are interchangeable with each other.

∙ Is it possible to swap lunch with dinner on the same day?
Yes, it is possible to swap lunch with dinner on the same day.

∙ Can an ingredient be removed from a recipe?
Absolutely yes. With the Change ingredient function, you will find a list of equivalent foods for each ingredient, with quantities already calculated for you.

∙ What time should I eat?
You can have meals at your preferred time. If you want, you can also skip one of the two snacks and add it to a main meal (for example, dinner) or have a snack after dinner.

∙ Can I skip breakfast?
If you're not used to having breakfast, you can easily skip it. In this case, we recommend having more substantial snacks during the day. For example, considering two daily snacks: one can be replaced with a breakfast recipe, while for the second you can choose a snack recipe. This way, breakfast will simply be "delayed".

∙ Why isn't fruit included after meals?
Fruit is included in snacks and is often paired with other foods to make the snack nutritious, filling, and low in calorie density. In some cases, fruit can also be included in meals to enhance flavor and make them more appetizing.

∙ What to do if you have lunch in the canteen?
If you have lunch in the canteen, we recommend choosing whenever possible: a portion of protein (white meat, eggs, natural tuna, white fish), a portion of cereals (for example, two slices of bread), and a portion of vegetables. If the goal is to lose weight, be mindful of fats: canteen foods are often more seasoned, so avoid additional oil.

∙ How to snack if you work in an office?
If you work in an office, you can choose snacks that are easy to transport (like 0% Greek yogurt), repeat them over time, replace a snack with a protein bar (at least 20% protein, low sugars, and a maximum of 150 kcal), or skip the snack and have it at another time of the day.

∙ How much time should pass between meals?
We recommend about 2 and a half hours. Of course, everyone should adapt to their own hunger and routine, but we advise against meals that are too close together.

∙ Are specific vegetables included in the meal plan, can I modify them?
Yes, you can replace the indicated vegetables with seasonal ones you prefer. In the Change ingredient function, you will already find the alternatives with the correct quantities. One precaution: avoid replacing vegetables with potatoes.

∙ Can I sweeten coffee and tea?
If the goal is to lose weight or tone up, we recommend avoiding sugar. A teaspoon of sugar provides about 20 kcal, a packet about 30 kcal. A sweetened coffee now and then is not a problem, but multiple servings a day can have an impact. Alternatively, you can use a sweetener, although we recommend getting used to the natural taste.

∙ What to eat on the free meal day?
Each week includes a free meal where you can choose whatever you prefer. If the goal is to lose weight, the only advice is not to overdo it. As always, let common sense guide you.

∙ Can I have the free meal on a day other than Saturday?
Certainly. In this case, replace the entire free meal day with the one indicated in the program for Saturday, using the Swap day function.

∙ Alcohol and sugary drinks: how should I behave?
In general, we advise against alcohol and sugary drinks. A glass of wine every now and then is fine, but larger quantities with frequency can compromise the plan.

∙ How to make flatbreads at home?
Ingredients for 4 whole wheat flatbreads: 250 g of semi-whole or whole wheat flour, 1 teaspoon of salt, 125 g of water, 20 g of extra virgin olive oil.
Preparation: pour the flour into a bowl, add salt, water, and oil, knead for a few minutes, divide into 4 balls and roll them out. Cook in a pan for about one minute per side over medium heat. One flatbread is equivalent to 90 g of bread in the day.

∙ After meals, I'm still hungry, what can I do?
You can freely increase the amount of vegetables (preferably raw because they are more filling) seasoning them with lemon, vinegar, mustard, or low-salt soy sauce. Avoid increasing the amount of oil or fats.

∙ I am used to eating more vegetables or more fruit, how can I do it?
You can increase the amount of vegetables at meals without problems. For fruit, you can increase the frequency of fruit-based snacks, replacing them with other snacks present in the program.