Well, it's here, Diet day!! I am excited to get going and start shedding some pounds and getting into shape! If you haven't read about the diet plan, you can read about it in these two posts:
This is my first edition of a carb cycling meal plan. I might experiment with a few different ways of showing the meal plan to make it easy to follow. Let me know if this is easy to read in the comments section below!
SUNDAY (LOW CARB)
Protein + Fat + Veggies
Breakfast (meal 1) - Overnight Oats with raspberries and a scoop of protein powder (recipe to come)
Meal 2 - Egg whites w/onions, tomato, spinach and feta cheese
Lunch (meal 3) - Buffalo Turkey Burgers served with Carrot sticks and Celery Sticks and Ranch**
Meal 4 - Protein Shake w/handful of almonds on the side or a scoop of natural peanut butter mixed in
Dinner (meal 5) - Tomato, Basil and Garlic Chicken served with sliced tomatoes and baby spinach drizzled with Olive Oil and balsamic vinegar**
MONDAY (HIGH CARB)
Protein + Carb + Veggies
Breakfast (meal 1) - Overnight Oats with raspberries and a scoop of protein powder
Meal 2 - Egg Whites on Half an English muffin and a tomato slice
Lunch (meal 3) - Turkey Veggie Medley
Meal 4 - Protein Shake with either a side of fruit or blended into the shake
Dinner (meal 5) - Citrus Steak served with a baked sweet potato and veggies or side salad**
TUESDAY (LOW CARB)
Protein + Fat + Veggies
Breakfast (meal 1) - Overnight Oats with raspberries and a scoop of protein powder
Meal 2 - Egg whites w/onions, tomato, spinach and feta cheese
Lunch (meal 3) - Buffalo Turkey Burgers served with Carrot sticks and Celery Sticks and Ranch
Meal 4 - Protein Shake w/handful of almonds on the side or a scoop of natural peanut butter mixed in
Dinner (meal 5) - Leftover citrus steak from Monday, served on a salad with Olive oil and balsamic
WEDNESDAY (HIGH CARB)
Protein + Carb + Veggies
Breakfast (meal 1) - Overnight Oats with raspberries and a scoop of protein powder
Meal 2 - Egg Whites on Half an English muffin and a tomato slice
Lunch (meal 3) - Turkey Veggie Medley
Meal 4 - Protein Shake with either a side of fruit or blended into the shake
Dinner (meal 5) - Apple Cider Chicken served with Brown Rice and veggie or side salad***
THURSDAY (LOW CARB)
Protein + Fat + Veggies
Breakfast (meal 1) - Overnight Oats with raspberries and a scoop of protein powder
Meal 2 - Egg whites w/onions, tomato, spinach and feta cheese (or whatever veggies are left)
Lunch (meal 3) - Buffalo Turkey Burgers served with Carrot sticks and Celery Sticks and Ranch
Meal 4 - Protein Shake w/handful of almonds on the side or a scoop of natural peanut butter mixed in
Dinner (meal 5) - Leftover Tomato, Basil, Garlic chicken on a salad (baby spinach, tomato, onion with Olive oil and Balsamic
FRIDAY (HIGH CARB) (WEIGH IN)
Protein + Carb + Veggies
Breakfast (meal 1) - Overnight Oats with raspberries and a scoop of protein powder
Meal 2 - Egg Whites on Half an English muffin and a tomato slice
Lunch (meal 3) - Turkey Veggie Medley
Meal 4 - Protein Shake with either a side of fruit or blended into the shake
Dinner (meal 5) - Leftover Apple Cider Chicken served with Brown Rice and veggie or side salad**
SATURDAY (REWARD DAY)
Breakfast (meal 1) - Protein Shake with added fruit
Meal 2 - Pancakes (Whole wheat for me) served with maple syrup and fruit
Lunch (meal 3) - Italian from Amatos
Meal 4 - Apple with Peanut butter
Dinner (meal 5) - Mongolian Beef served with Brown Rice and veggie
For my reward day, I am sticking to the 5 meals. I will keep portion sizes in check. Two small pancakes, a small Italian and a reasonable portion of dinner. None of my choices are out of control for my reward day, but I am not worrying about the proper mixture of carbs/fats and protein. By eating lunch out, I am taking one meal off from cooking which is always nice in my book!!
**All recipes can be found in either Choose to Lose or Choose More, Lose More for Life books by Chris Powell. If I like the recipes, I will post them at a later date.
***This is the one day that I may go off plan, as it is New Years Eve and I don't know our plan yet. If we don't do anything special, I will cook, but if not I will just cook it on Friday.
Today I am linking up with the Laura's!
Mommy Run Fast and
I'm an Organizing Junkie! Looking for meal ideas? Head over to their site for a whole bunch of great plans!
Wish me luck for the first week of the diet! I am excited that everyone is on vacation and I will have more time to prep and all our meals can be eaten at home. Next week, I will have to be more creative because two of my meals will need to be eaten on the road! Have a fabulous Monday everyone!