SHOPPING AND KEEPING GROCERY COSTS LOW
**How do I cut the cost of my grocery bill?** * **Plan for the week by selecting meals from your TRANSFORM menu that share common ingredients like eggs, chicken, ground turkey, potatoes, rice, peanut butter, etc. This way, you can buy and prep in bulk, saving both time and money.** * **Try more protein shakes fo…
REWARD AND RESET DAYS
**What's the Difference Between a Reward Day and a Reset Day?** **Based on your transformation, you either have a Reward Day every other day, or a Reset day once a week. ** **Reward days have a single Reward Meal at lunch. This is a flexible meal where you can enjoy a variety of foods. ** ** ** **Reset days have t…
ADAPTING FOR FOOD SENSITIVITIES, ALLERGIES, AND PREFERENCES
**Can I follow my TRANSFORM meal plan if I have food sensitivities, allergies, and food preferences** **Absolutely. You can filter so that only meals with foods you can consume are shown in your menu. ** **Here are steps to change your food filters:** **Click NUTRITION > MEALS > then in the top right-hand corner cl…
FOOD PREPARATION
**Why do you suggest we prepare our food in bulk?** **Many of the Quick Prep and Gourmet meals in your program require some prep for meats, starches, and veggies. ** **To cut prep time in half, take 30-45 mins one or two days every week, and cook these primary foods in advance. It will save you hours of time, and op…
MACROS 101 E-BOOK
**Because calculating macros can be such an individualized process, it is difficult to give you exact numbers. ** **We recommend you download our FREE Macro Counting 101 E-Book here:** **[https://transformhq.com/macro-counting-101-ebook/][1]** **Page 9 gives you a graph that explains an option for how to calculate …
WHAT IF IM VEGAN/VEGETARIAN?
**Yes, you can! The app has meal suggestions that are super easy to plug in, but it also gives you the option to create your own meals if you'd like.** **There are a few vegetarian recipes in the program, but keep in mind you can switch out the meat in any recipe for a vegetarian substitute. You can still do the prog…
ALCOHOL AND WEIGHTLOSS
**See our Blog Post about Alcohol and Weight Loss here! - [https://transformhq.com/alcohol-and-weight-loss/][1]** **Let’s get real here. If you like to have a drink every once in a while, we totally understand. Transformation is about finding a healthy balance in your life. The key here is to keep your alcohol consum…
FREE VEGGIES LIST
Here is a list of extremely low calories vegetables that we allow our users to consider FREE food - and we leave it to their discretion to track them or not. However, ALL vegetables have a calorie impact and we also encourage any users who prefer to track every food to do so! **Any Leafy Greens** **Asparagus** **B…
WILL I GAIN WEIGHT ON THE "SLINGSHOT" CYCLE?
**Nope. That’s the beauty of the "Slingshot." In fact, most people actually report losing weight during the ‘Slingshot’ phase.** **We understand that it takes a leap of faith to Slingshot since there is a significant increase in the volume of food and carbs that you are eating, but just trust the pattern and the scie…
HOW MUCH WATER SHOULD I DRINK EVERY DAY?
**How much water should I drink every day? ** **The medical community typically recommends drinking at least HALF of your body weight in ounces daily as an absolute minimum for a sedentary individual. In addition, you should drink 8 ounces for every 15 minutes of exercise you do. These numbers can get tricky, so inst…
