INFINITE PHYSIQUES
Weight Management ~ Body Sculpting ~ Mindfulness Practice
By Ruth Henao. Certified Fitness Coach
SAMPLE WEEKLY PLAN -CARB CYCLING DIET
MEDITERRANEAN SAMPLE DIET PLAN
| LOW CARB DAY | LOW CARB DAY | LOW CARB DAY | HIGH CARB DAY |
Meal 1- Breakfast Cesar Salad or mix of greens. Grill chicken Snack | Breakfast | Breakfast Japanese Salmon soup Snack Chocolate ice cream bar (Carb conscious) | Breakfast Hash browns Mix of Greens salad
Vegetable soup Snack Chocolate ice cream bar (Carb conscious) |
OMNIVORUS - LOW CARB CYCLING SAMPLE PLAN
| LOW CARB DAY 1 meal | LOW CARB DAY 2 meals | LOW CARB DAY 3 meals | HIGH CARB DAY |
Meal 1- Breakfast Green Salad 6 oz. chicken breast; 4 oz. baked potato; Snack 2 scoops whey protein drink | Breakfast Fry eggs & Veggies 4 oz. Sweet potato 1 cup stea 1/2 cup fresh red pepper slices | Breakfast 2 mini ears frozen corn; 1 cup steamed zucchini Meal-replacement shake Snack | Breakfast Hash browns Mix of Greens salad
Vegetable soup Snack Chocolate ice cream bar (Carb conscious) |
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
| 3- Meals | 2- Meals | 1- Meal | 1 meal | 3 Meals | 1- Meal | 1 Meal |
High carb (100-200g) | Med carb (50-100g) | Low Carb (25-50g) | Low carb (25-50g) | High carb (100-200g) | Low carb (25-50g) | Low Carb (25-50g) |
VEGAN SAMPLE DIET PLAN
LOW- CARB - DIET
DAY 1 | DAY 2 | DAY 3 | DAY 4 |
Meal 1 - Breakfast Plant based Protein Shake. berries, green veggie powder and almond milk. Quinoa porridge with nuts. Meal 2 - Snack Protein shake with almond milk Meal 3 - Lunch Meal 4 - Snack Mix greens salad with avocado. | Meal 1 1 cup cooked oatmeal with soy or rice milk. 1 Scoop of protein Meal 2 Vegan Bar Meal 4 ¼ cup mix nuts Meal 5 -Dinner: Avocado and tomato sandwich on 2 slices of sprouted bread ½ cup mixed greens Meal 6 Protein shake
| Meal 1 Protein smoothie with coconut milk and blueberries.
Protein shake Meal 2 3 cup mixed greens, ¼ cup soaked red lentils, ¾ cup amaranth with ½ an avocado .
Protein Shake
Veggie Burger 1 med Apple and peanut butter
| Meal 1 Protein smoothie with coconut milk and blueberries.
Tempeh stir fry and veggies. Snack Carrot sticks with hummus dip & a handful of nuts Stir fry tofu with vegetables Snack 1 Med apple and peanut butter
|
This sample diet is provided for a 140-pound woman who is 30 years old and wants to lose 10-20 pounds.
VEGETARIAN SAMPLE DIET PLAN
DAY 1 Low- Carb | DAY 2 Low-Carb | DAY 3 Low-Carb | DAY 4 High-Carb |
Meal 1 Breakfast Snack Meal 3 Lunch Dinner Cheesy cauliflower bake (gratin) with broccoli. Mix greens salad
Protein shake | Meal 1 Breakfast
Lunch Handful of nuts. Dinner Grilled portabello mushrooms Buttered vegetables Greens Salad & Avocado | Meal 1 Breakfast Greek plain yogurt with berries & nuts. Snack Lunch Dinner Mix greens salad
Carrot and cucumber sticks Hummus dip | Meal 1 Breakfast Fried eggs with baked beans and avocado.
Lemony broccoli Stir fry tofu
|
Make sure to use the right amounts and portions. Macronutrients Portions Charts
Find out what is your daily caloric intake on Macronutrients. Daily Recommended intake of Macros Charts
Weight loss is a project, and like with any other project, you need a plan.
Whatever your goal is, fat loss or weight gain, you need to plan your meals with anticipation. If you don't, you put yourself at risk of eating too much, or too little, of the wrong food.
The following sample meal plans can give you an idea of how to put together a meal plan based on your diet patterns.
It Is a good idea to keep a record of your meals, so you can come back to your notes and see what works for you and what doesn't. It would help you develop better meal plans in the future.
As you study these tables, you will see how easy it is to keep a low carb diet, and you can start designing your own.