The amounts given in the meal plan indicate the raw weight of the food.
Beans and Legumes: the weights are for dry, uncooked beans and lentils. To accommodate for canned or cooked beans and lentils, please double the amount stated in your plan.
Frozen Fruits and Vegetables: use the same amount as fresh
Frozen Meat, Poultry, and Fish: should be thawed before weighing. Add 25 g to the weight of frozen meat, poultry, or fish to compensate for the water lost during thawing.
Cooked Meat, Poultry, and Fish: When you cook proteins, the weight drops. To compensate for this, multiply your plan weight by .8. This will approximate what the protein would have weighed before cooking. For example: if your plan states 100 grams, multiply 100 x .8 = 80 grams.
Cooked Vegetables: This is more challenging than cooked meats. sometimes the weight goes up and sometimes it goes down depending on you you cook it. For this, we recommend measuring the vegetables before you cook them, and again after you cook them. For example, if you cook a week's worth of lunch vegetables in advance, weigh your uncooked vegetables (100 grams per meal x 7 meals = 700 grams). Cook the vegetables as you wish. Weigh the cooked vegetables (they could go up or down in weight). Take to total and divide by 7 and this will give you the amount in grams of vegetables to eat for each lunch all week.