DAY 1
MEAL 1
Scrambled Eggs
3 large eggs
1 string of green onions
1 small tomato
1/4 of avocado
1/2 cup of Berries
Instructions:
Sauté the onion and chopped tomato for a few minutes. Add the eggs, salt and pepper to taste. Stir and enjoy.
Snack
1 cup of salted and prepared edamame in pods
1 cup of sliced carrots
MEAL 2
Greek Salad & Chicken
4 ounces of grilled chicken breast
3 cups of chopped salad greens
1/4 cup diced cucumber
4 cherry tomatoes
4 olives
1 ounce of crumbled feta cheese
1 tablespoon of olive oil, balsamic vinegar, salt and pepper to taste.
Snack
Whey protein powder mixed in water or coffee
1 medium banana
MEAL 3
8 ounces of broilded salmon
1 cup of green beans saute in butter, garlic and lemon.
Snack
Apple Slices & Peanut butter
DAY 5
MEAL 1
Protein Pancakes
4 egg whites
1⁄2 cup mashed sweet potato
1⁄2 scoop whey protein
1⁄2 cup berries
Snack
Salmon And Cucumber
3 oz salmon
Cucumber slices soak in rice vinegar
MEAL 2
Chicken & Asparagus
4 oz chicken breast or white fish
10 to12 asparagus spears sauteed in
1 tbsp olive oil or butter.
Snack
Protein Smoothie
1 scoop whey protein powder
1 1⁄2 tbsp peanut butter
Blend with water or almond milk
MEAL 3
Chicken Stir-fry and Zucchini pasta
4 oz chicken or turkey breast
1 cup chopped vegetables (onion, tomatoes, red pepper, etc)
Zucchini made in spaghetti
1 tbsp coconut oil
2 to 3 tbsp soy sauce to taste
Snack
Protein Smoothie
1 scoop protein
10 cashews
CARB CYCLING PROGRAM MEALS AND RECIPES
DAY 6
MEAL 1
Eggs & Veggies
3 whole eggs to your liking
1⁄2 cup asparagus or broccoli
2 oz avocado
Snack
1 tuna pack (in water)
1 cucumber slices soaked in rice vinegar
MEAL 2
Grilled Salmon and Broccoli
4 oz Grilled salmon
1 cup broccoli salad
Snack
Cucumber Slices
Herbed Cream Cheese
MEAL 3
Zucchini Pasta & Ground Beef
3 oz ground beef
1 cup zucchini spaghettis
1 tbsp olive oil and garlic
Snack
Cocoa Cheese Pudding
1 cup cottage cheese
1 tbsp cocoa powder
1 stevia packet
1 tbsp nut butter
Blend until thick.
6- DAY LOW-CARB MENU
Day 1
Meal 1: Spinach Omelet
Snack: Edamame and Carrots
Meal 2: Greek Salad and chicken
Snack: Protein Shake
Meal 3: Baked Salmon and Sweet Potato
Snack: Peanut butter and Apples
Day 2
Omelet
Cottage Cheese and berries
Mediterranean salad and Chicken
Whey Protein
Spaghetti Squash and Chicken
Protein shake
Day 3
Protein Smoothie
Greek Yogurt and fruits
Low-carb roast beef wrap
Guacamole & Corn Chips
Grilled Fish and Cauliflower rice
Slices of Chicken Breast & Zatziki Dip
Day 4
Omelet
Hummus and Cucumber slices
Spaguetti Squash and grown turkey
Hard boiled eggs and carrots
Grilled Fish and Broiled Mixed Veggies
Protein Shake
Day 5
Protein Pancakes
Grilled Salmon and Cesar Salad
Chicken breast slices and Asparagus
Protein shake and Peanut Butter
Chicken Stir fried and Zucchini Pasta
Protein Shake
Day 6
Eggs and tomato pizza
Smoke Tuna Dip and Cucumber
Salmon and Broccoli Salad
Protein Smoothie
Lean meat and Roasted Veggie Salad
Cottage Cheese Pudding.
DAY 4
MEAL 1
Vegetable Omelet
1 tbsp olive oil
1 cup sauteed vegetables (garlic, onion, tomatoes, spinach, cilantro)
3 whole eggs
Directions:
Sauté vegetables in oil. Whip eggs and pour over vegetables; cook to desired doneness.
Snack:
1⁄4 cup hummus
1 cup raw veggies (cucumber, celery, carrots, etc)
MEAL 2
Spaghetti and chicken
3 oz ground chicken
1 1⁄2 cups baked spaghetti squash
1⁄4 cup low-sugar marinara sauce
1 tbsp olive oil
Snack:
2 hard-boiled eggs
1 cup celery and carrot sticks
MEAL 1
Grilled Salmon and Broccoli
3 oz salmon
1 cup steamed Vegetable ( Broccoli, cauliflower, etc)
Snack:
Protein Smoothie
3 oz avocado (chilled)
1 scoop protein powder
2 tbsp cocoa
1⁄4 cup unsweetened almond milk
Blend until smooth.
HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
MEALS INGREDIENTS
DAY 3
MEAL 1
Green Strawberry Smoothie
1 portion of Vanilla protein powder
1 cup of low-fat milk
1 cup of frozen strawberries
1 scoop of greens blend Superfood powder, or spinach.
Snack
3/4 Nonfat plain Greek yogurt
1/2 cup mixed Berries
1 oz of Mixed nuts
1 Tbsp honey or stevia.
MEAL 2
Roast Beef Wrap
1 low-carb wrap (15 grams of carbs)
6 oz of deli roast beef (about 6 slices)
1 slice of swiss cheese
1 ounce of sauerkraut
2 tablespoons of spicy mustard
Snack
Guacamole & Corn Chips
1/2 cup of guacamole
1/2 cup chopped Onions, tomatoes, cilantro, lime juice.
1/2 cup of corn chips
MEAL 3
Grilled Fish
8 ounces grilled white fish
1/2 cup Cauliflower rice.
Bowl of salad
Snack:
Chicken Breast & tzatziki Dip
DAY 2
MEAL 1
Spinach Omelet
3 large eggs, beaten
1/2 cup chopped tomato and onions
5 oz chopped spinach
1/4 of avocado
Snack
6 ounces of 1% cottage cheese
1/4 cup of blackberries
1 ounce of cashews
MEAL 2
Mediterranean Salad
6 ounces of grilled chicken breast
3 cups of romaine lettuce
1/4 cup of chickpeas
4-5 olives or capes
4 large sliced strawberries
1 ounce of chopped walnuts or nuts
2 Tbsp balsamic Vinegar
1 tablespoon olive oil
Snack
Whey protein powder mixed with 1 cup of low-fat milk.
MEAL 3
Grilled chicken breast.
1 cup cooked Spaghetti Squash
1 Tbsp Olive oil
Parmesan cheese
Parsley or herbs of your preference.
Snack
Whey protein powder mixed with water