I'm glad you saw the substitution option on the meal planner.  If you have an item that is not already in the planner, click on "add item" under that snack or meal.  You can then input the food item you are eating by clicking on "define new food" or "define new recipe". 

It sounds like you are right on track.  Keep up the great work!

Sincerely,

Ali Auerbach, MS, RD

Registered Dietitian

No reply yet but I think I'm getting the hang of this now. I realize how to use the "appropriate sub" categories for the menu planner. My question was about what to do when that item you want or is offered to you is not on the list. BUt I figured out the calorie designations and keeping healthier choices in mind, makes staying within those calorie choices much easier. And having 3 built in snacks is awesome! I already feel better since switching to this plan. I don't feel deprived and I know I can eat like a normal person when I go out to eat. I just make smart choices.

Hi. I recently switched from Atkins to the Optima plan (actually today is my first day) . Old habits are hard to break but I believe that I need to have a balanced diet with lots of variety and flexibility which is why I am here. My question is,  do I have to substitute 2 meals of the day with the bars and shakes or can I substitute real whole foods for this plan to work? And if so, how do I pick appropriate substitutions? I plan on using the bars and shakes during the week but weekends are crazy when the family is home. It's like a fly by the seat of your pants type of plan. I do try to plan but things get changed around or we end up eating at my mother in law's house. I need to be able to eat this, not that if that is possible and learn how to switch up items and still make everyone happy.

On Atkins I ate eggs and bacon but no toast for breakfast, and my husband enjoys this on weekends. Can I still eat this or is this way too high in fat for Optima? Is flaxseed pancakes and appropriate meal as long as I don't use syrup? I'm quite confused as to how to switch to your plan and I don't want to regain what I've already lost. Thanks for your help.