Menu Plan Monday - Carb Cycling #1

Sunday, December 28, 2014



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!
 
 
Week of December 28th

 
 
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!  


11 comments :

  1. Sounds like you're off to a great start with that plan- I know you can do it!!

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    1. Thanks Laura!! I am feeling really good about it this time! I am also looking forward to everyone keeping me accountable :) Have a great week!

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  2. Hi Sandra, I cohost the menu planning link up with Laura and wanted to say thanks for linking up.

    Ironically, I was just looking at Choose to Lose this weekend at the bookstore. I didn't buy the book, but still considering it. Off to read the links you shared.

    You've got this!

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  3. Me again :) I'm adding your blog to my reading list to follow your progress. CTL seems totally doable.

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    1. Thank you, Jill!! I definitely recommend the book. I just said to my husband last night, that I feel so motivated and I think some of it has to do with the fact that the book made so much sense to me and how the body works. Plus, it isn't crazy complicated which is a plus for a busy family! So far, so good. Not going to lie, I wanted something sweet pretty bad last night, but I was good :)

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  4. Great plan! Will be following your process here as I am going to try carb cycling in a month or two, just want to make sure I know what I am doing! haha I think your reward day is great, as long as you keep portions in control I think you will be fine regardless of ratios. Can't wait to see how this works out for :)

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    1. Thanks, Kate! So far so good! Excited for Day 2, so that's a good thing :)

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  5. Sounds like a very nicely structured meal plan. I've actually never heard of carb cycling. Good luck, I'm sure you'll knock it out!

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  6. Sounds like you're off to a good start! Can't wait to hear more... Like Janelle I've never heard of carb cycling. I'll go check out the books you mentioned in your post.

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  7. What are the portion sizes when making the meals?

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I would love to hear your comments and suggestions...

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