FREE CARB CYCLING MEAL PLAN DAY 1 (Starts tomorrow). Hit SHARE to save this to your timeline! *See yesterdays post for the grocery list if you missed it. This plan is also more “simple”, meaning less variety. This saves time and money. Sunday, Day 1- Sunday is a “prep” day in our house. This is when I get all of my snacks together and ready for until Wednesday night when I’ll cook again. Or you could cook everything at once and freeze the meat to thaw later on this week when you need it (my experience has been the veggies stay good all week but meat normally isn’t as good after day 4). I put my snacks in Tupperware or plastic bags so that one: I don’t over-eat by having an open container (say of cashews) near me, and two: I can grab it on the go if needed. I prep and cook in bulk (normally takes me 2 hours depending on the recipe and snacks) so that I save time and money and so that weekday nights when I’m exhausted I don’t have to spend time cooking (this is why people fall into the fast-food trap). I recommend prepping your food & snacks like I do but if you don’t like leftovers go ahead and tailor the meal plan to fit your needs. ***PLEASE NOTE THAT MEAL 6 ON THE DAILY PLAN IS FOR THE DAYS YOU WORKOUT. SO DEPENDING ON WHAT DAYS YOU WORK OUT MAKE SURE TO REMOVE OR ADD IT INTO YOUR PLAN. I HAVE IT LISTED ON THE DAYS I WORKOUT BASED ON STARTING THE MEAL PLANS ON A SUNDAY AND WORKING OUT MONDAY-FRIDAY *** You’ll be eating Turkey Burgers and Baked Cauliflower for Dinner tonight and prep and cooking will be about 1 hour so just keep that in mind. Lean Turkey Burgers, Servings: Make 8 large patties Ingredients: • 2 lbs. Lean Ground Turkey Meat • 2 Tbsp. Honey Dijon Mustard • 3/4 Red Onion (Chopped) • 2 Tbsp. Minced Garlic • Olive Oil Directions: Place the turkey meat into a large mixing bowl. Chop the red onion into fine small pieces and add to the mixing bowl. Then add the mustard and the garlic. With your hands (wash them first!) mix all the ingredients together until well mixed. Then form into patties. Lightly drizzle each patty with olive oil and place on a medium heat pan. Cook both sides until well cooked (not pink). Baked Cauliflower Ingredients: • 2 heads cauliflower (about 8-10 cups worth once chopped) • 5 tablespoons olive oil (or you can use sesame oil) • 2 teaspoons salt (I like to use sea salt) • ½-1 teaspoon coarsely-ground black pepper Directions: Preheat oven to 400°F. Rinse cauliflower; cut into quarters. Cut off and discard leaves and cores; cut quarters into 1/4- to 1/2-inch-thick slices or wedges. In a large bowl or resealable plastic bag, mix together cauliflower, olive oil, salt, and pepper. Spread in a single layer in a non-stick baking dish, or aluminum foil lined rimmed baking sheet. Bake cauliflower approximately 20 to 25 minutes, turning every 10 minutes, or until cauliflower is browned or caramelized on edges and tender. You may need to do two batches of the cauliflower if it’s too much to fit on one cookie sheet. Also, if you’d prefer you can steam the cauliflower instead and just top with a bit of butter and salt and pepper instead. Feel free to also substitute for another vegetable of your choice. Other sides to prep in advance: Baked Sweet Potatoes, Servings: 3 Ingredients: • 3 Sweet Potatoes Optional Toppings (for when you serve it): Cinnamon and a bit of butter Directions: Preheat oven to 450 degrees. Line cookie sheet with tin foil. Scrub sweet potato under running water and dry well with paper towel, this prevents it from steaming rather than properly baking. Then poke potatoes all over with fork. Place sweet potatoes on cookie sheet and put in oven for 30 minutes. Flip over and set timer for 30 more minutes, 20 minutes if they are smaller (shorter than your palm). Remove and let cool. After they are fully cooled you can put them in a container in the fridge to have for later this week. I’ll also be prepping breakfast for the week: Egg Puffies, servings: 3 Ingredients: • 9 whole eggs • 1/2 cup chopped onions • ½-1 cup fresh spinach • 1/2 cup chopped mushrooms • 1/2 cup chopped red bell pepper (or other bell pepper of your choice) Directions: Pre-heat oven to 350 degrees. Spray a muffin tin with olive oil nonstick spray or coat with coconut oil (our preferred choice because its a healthy fat). *You can also use muffin inserts and spray those so that you can have your egg puffie in a little cup on the go. Mix the eggs together in a bowl (scramble them). Then add the onions, spinach, mushrooms, and red bell pepper into bowl and mix together. Pour mixture into muffin tins (we fill them about 1/2 way). Place in oven for approximately 10-15 minutes or until toothpick comes out clean. Feel free to top with some salsa or hot sauce. Banana Overnight Protein Oats, Servings: 2 Ingredients: • 1 cup unsweetened almond milk • 1 banana • 1 cup old fashioned oats (or gluten-free rolled oats) • 1/2 scoop vanilla whey protein (I use an all natural isolate) • 1/4-1/2 teaspoon cinnamon (I used 1/2 it was perfect in my opinion) • 1/4 teaspoon vanilla extract • 1 teaspoon zero calorie sweetener (I used Xylitol) Directions: Mash up 1/2 of your banana in a bowl. Then add in all other ingredients except the other half of the banana. Mix all ingredients together thoroughly. Cut the rest of the 1/2 banana into small pieces and then mix in. Place the oats in a container (I use mason jars) to sit overnight in fridge and soak up all the liquids. Microwave before serving for 20-30 seconds or eat it cold in the morning. Always seal your food in Tupperware containers so it’ll stay fresh over the next several days. I let the food cool down before I seal it to avoid too much condensation (extra water) in the containers. *Make sure if you are a man or woman that is pregnant or breastfeeding that you read the notes at the bottom of each day. ** Please note there is a meal 6 on workout days. The time you consume this is based on when you workout so read through the note for tomorrow so you know how to apply this each day of the week. You do not need to space our your meal 6 apart from the other meals. So for example if you worked out in the evening and it happened to be 1 hour after you had meal 4 that is perfectly okay and then if after you’ve had the post workout part of meal 6 you decide to eat meal 5 (dinner) 1 hour afterward that is okay too. First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 – Scrambled Eggs (approx. 300 calories) Scrambled Eggs, Servings 1 Ingredients: • 3 eggs Toppings of your choice: • 1/4 cup chopped onions • 1/4 cup chopped mushrooms • 1/4 cup chopped red bell pepper • 2 tablespoons salsa Directions: Mix eggs in bowl and place them on a greased skillet or non-stick skillet. Let them start to cook for a bit and when they are forming but still a bit running throw in the toppings of your choice (some suggestions are listed above). Continue cooking until eggs are NOT runny and veggies are cooked to your liking. Remove and serve with a couple tablespoons of salsa (optional). Meal 2 - (Approx. 3 hours later, Approx. Calories 250) –1/3 cup (5 Tablespoons approx.) of Hummus (to use as dip for your veggies in this snack, approx. 170 calories) with sliced cucumbers and celery sticks (as many as you’d like) Meal 3 - (Approx. 3 hours later, Approx. 400 calories) – Turkey & Veggie Salad- Two cups worth of mixed greens, 3-4 pieces of turkey lunch meat (cut or torn into small pieces or you can cook additional chicken to use on salads throughout week instead of turkey), ½ bell pepper (sliced), ¼ cucumber sliced, small handful of cherry tomatoes, ½ handful of nuts/seeds of your choosing (optional) and 1-2 Tablespoons of balsamic vinaigrette dressing. Meal 4 - (Approx. 3 hours later, Approx. 130-150 calories) –1 scoop whey protein or other protein of your choice (mixed with water) and a side of ¼ cup blueberries. Meal 5 (Approx. 3 hours later, Approx. 500 calories) – 2 Lean Turkey Burger and approx. 1 1/2 cups of Baked Cauliflower. ***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. For this plan focus on days 1, 2, 4 and 5 only adding in LOW CARB items while days 3, 6 and 7 can be any type of additional snack. If you’re wondering what is lower carb you can email me. You can do this by using any of the suggestions below to increase your daily plan by 300 calories (you’ll need to add a couple of these methods/options together to get the full amount of calories): 1) 1 extra tablespoon of peanut butter as a snack or with a snack. (Approx. 100 extra calories) 2) Adding another handful of almonds or cashews as a snack in the day. It doesn’t need to be combined with another meal but it can be. (Approx. 160 calories) 3) Adding in a high protein, high fiber, low sugar/carb protein bar, such as a Quest Protein Bar (Approx. 200 calories). 4) Adding in 2 extra cups of vegetables; always a great option because you’re adding in a lot of nutrients. These can be raw vegetables that you are snacking on such as sugar snap peas, mini bell peppers, carrots, broccoli, or cauliflower, etc. (Approx. 50-100 calories) 5) Adding in an additional protein shake as a snack. Simply follow the directions on your protein bottle to mix 1 scoop/serving with water (or unsweetened almond milk). Shake in a shaker cup. (Approx. 100-150 calories) 6) Or refer to the snack substitution list to add in additional snacks or items to meals to increase your calories slightly if needed.
Posted on: Sat, 13 Sep 2014 14:21:22 +0000
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