Rules
✅ Group Rules
Most of us already know we should NEVER share to the group forwarded messages, videos, ANYTHING that doesn’t have to do with this challenge no matter how VITAL we deem the information.
👉🏾No commercial activities, no website plug, no dropping Instagram handles etc.
Anything that is deemed as disruptive and unnecessarily inconveniencing other people will lead to removal.
Creating sub groups is not allowed under any conditions.
We do not provide calorie information and it’s not necessary for this to work. If for any reason you need one, you can come up with your own using numerous planning tools online.
✅ Timing
Over the challenge period, the group will be left open all the time. However, the admins will be available to answer questions within 10am CST – 2pm CST (4pm GMT – 8pm GMT) daily . If you have a question that requires admin attention, please share it during the admin activity window & tag an admin.
✅ Admin Access
Very Important Note: access is for GROUP CHAT ONLY. Do not PM or Call the admins. You will not get a response.
✅ Help with Plan
We are unable to address link/plan issues via WhatsApp. If you need help with your plan, please contact [email protected]
✅ What’s to do next
• Choose your meals, write your list and Grocery shop
• Cook according to recipe
• Portion according to portion size
• Day 1 AM: Take pictures, measurements and weight. START!
LIN 10 FAQ
Q: I have not received my meal tables
A: It is in your inbox or spam/junk folders. Visit loseitnigerian.com/splan to get it if you still do not have it.
Q: I have not received my recipe and prep manual
A: An email was sent to your purchase email address. Visit loseitnigerian.com/splan to get it if you still do not have it.
Q: What is a sub for protein powder?
1 egg per tablespoon
Q: Substitute for mixed berries?
Pear, melon, mango
Q: What if I don't want to use egg whites?
3 egg white = 1 whole egg
Q: What is the recipe for Stew base?
https://9jafoodie.com/roasted-no-boil-base-for-nigerian-stew/
Q: I am nursing, do I need extra?
Not if you are not exclusively breastfeeding.
Q: I don't eat meat or chicken or Turkey. Can I use shrimp or fish as a substitute? If yes, what quantity?
Yes you can, in equal amounts
Q: How will the plain popcorn be prepared?
Buy popping corn and pop in a hot pan or buy pre-popped corn
Q: Can I choose 1 Lunch option and 1 Dinner option and eat all week?
For example: Lunch – suya sardine sandwich, Dinner: Fisherman pepper soup, I do intermittent fasting so no breakfast for me
Skipping breakfast is fine but we recommend mixing the menu to get adequate diverse nutrition
Q: Can I use oatmeal for swallow instead of garri? If yes what quantity?
Yes you can, in equal amount
Q: Can I use parsley instead of cilantro or coriander?
Yes, this is fine
Q: The dirty rice recipe calls for 5 servings but the meal table only has 4 instances for eating it. How do I reduce the recipe to make 4 servings?
The recipe that are in 5 servings are because of measuring tool restriction. For example, there is no tool that measures 1.2 cups of rice. You can freeze the extra serving.
Q: Can 100g chicken wings substitute for 1 turkey wing?
This is not recommended.
Q: Can I use blueberries or pineapple instead of banana in the smoothie?
Blueberries for banana is fine.
Q: Can Greek yogurt replace plain full fat yogurt?
In what recipe?
Q: Can pineapple or blueberries replace mango?
Bluerries is fine
Q: Can I still take my lactation tea while on the plan?
Yes
Q: The exercise video link isn't working. what is "sweatfie"?
Sweatfie = gym photo.
Exercise: https://youtube.com/playlist?list=PLOMh1-JaWj7orQwQPTCJ_eYgXfWxZFS_c&si=d-su1HIEDhy0dMNW
Q: I am menopausal, will the food plan suit me?
A healthy diet containing all classes of food is recommended for menopausal women, this program allows for that.
Q: If I am doing OMAD how can I increase my portion by 50% can you give example?
For example, in the spaghetti recipe, instead of 150g spaghetti, you would use 225g , all other components would be increased by the same amount. Item *1.50
Q: Please Can I buy cacao in place of cocoa? Are they the same?
Yes they are the same
Q: What is the substitute for lentils?
Regular beans
Q: What is the substitute for Acha?
Quinoa, guinea corn
Q: How do I make the popcorn
You can buy already popped salted popcorn (skinny pop or boom chicka pop) or use oil spray for homemade popcorn. 1 cup of popcorn = 8g