PLAN 2
If you prefer more than three meals a day, here is a sample plan to guide you.
TYPICAL LOW CARB DAY
Meal 1
3 egg
3 strips of lean bacon
Sautéed peppers
Meal 2
4 oz. grilled turkey or chicken breast
1 cup carrots
Lettuce and tomato salad
Meal 3
4 0z grilles salmon, tuna or shrimp
1 cup broccoli
1 banana
Meal 4
4 oz. chicken
1 cup spinach
1 low-fat yogurt with honey
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Meal 5
4 oz. tuna
1 cup chickpeas
1 sliced tomato or cucumber
Meal 6
4 oz. lean steak
1 cup green beans
1/2 cup fruit
TYPICAL HIGH CARB DAY
Meal 1
2 eggs
3 strips of bacon or 3 small sausages
2 slices whole-wheat toast
Meal 2
4 oz. chicken
Green salad
1/2 cup oatmeal sweetened with honey
Meal 3
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4 oz. salmon
1/2 cup brown rice
1/2 cup carrots and peas
Meal 4
4 oz. chicken
2 cups spinach
1 cup arb-rich fruit like peaches, plums or apricots
Meal 5
1 cup of corn
1 sliced cucumber
1/2 cup of wild rice or quinoa
Meal 6
4 oz. grilled beefsteak
1 yam
1 cup green beans
Green salad
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PLAN 3
Here is a third meal plan sample that just includes several suggestions for each day, letting you calculate the portions as you learned in a previous chapter.
Low carb day
Breakfast
Egg muffins
Sour cream with chives
1 banana
OR…
Whole wheat pancakes with cream cheese
3 sausages
Blueberries or diced pineapple
OR…
3 scrambled eggs with green peppers and tomatoes
Vanilla yogurt with sliced banana
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Lunch
Tacos with lean ground beef
Green salad
1 piece whole fruit
OR…
Bell peppers stuffed with lean ground beef
Sliced cucumber and spinach topped with grated parmesan cheese
1 apple
OR…
Chicken salad on lettuce
Baked butternut squash with herbs
Fruit salad
Dinner
Whole wheat pasta with grilled chicken strips and parmesan cheese
Green beans with carrots
Oatmeal sweetened with honey
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OR…
Beef stroganoff with mushrooms
Brown rice
Shredded lettuce and tomato salad
Jelly cup
OR…
Chicken fajita wraps
Zucchini boats stuffed with mozzarella
Green salad
1 piece whole fruit
Snacks
Rice cake with almond butter
Protein shake
Hummus dip and celery sticks
Strawberry and banana smoothie
Cottage cheese with honey
Cream cheese with herbs and carrot sticks
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HIGH CARB DAYS
Breakfast
Scrambled eggs with bacon and chives
Oatmeal with blueberries and honey
1 piece whole fruit
OR…
Boiled eggs
2 slices whole-wheat bread with cream cheese
1 banana
OR…
Fried eggs with sausage
2 slices whole what toast
1 yam
Lunch
Grilled turkey sandwich
Chickpea salad
Yogurt with honey
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OR…
Grilled salmon
Sweet potato and spinach salad
1 piece whole fruit
OR…
Shrimp with whole wheat noodles
Potato salad
1 piece whole fruit
Dinner:
Baked chicken
Mexican brown rice
Peas with carrots
1 piece whole fruit
OR…
Pan steak with potatoes
Broccoli with sweet corm
Jelly cup
OR…
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Pasta with chicken and mushroom
Cherry tomato and spinach salad
Quinoa sweetened with honey
As you can see, there is huge room to get creative and once up with mouthwatering, meals. Once you get the hang of it, you will be able to come up with delicious treats for the whole family to enjoy along with you (although family members not on the plan or kids should not restrict themselves to portions or calories.
You can also tweak your favorite recipes to make them carb cycling-friendly by replacing processed carbs with healthy ones, and saturated fats with good fats.
