HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
HIGH CARB DAILY MENU
DAY 3
MEAL 1
Peanut Butter Smoothie
One scoop of protein powder
1 medium frozen banana
1/3 cup dry oatmeal
2 tablespoons of peanut butter
1 cup of water
Snack
1/2 cup of hummus
1 ounce of pita chips
1 cup of grapes
MEAL 2
Turkey Wrap
1 whole wheat wrap
4 slices of deli turkey meat
1 slice of provolone cheese
2 slices of tomato
2 romaine leaves
Snack
Yogurt And Berries
7 ounces 2% plain Greek yogurt
1/4 cup of fresh blueberries
1/4 cup of granola
Honey or Stevia to taste
MEAL 3
5 ounces of baked white fish
1 medium baked sweet potato
1 cup of mixed vegetables, steamed
DAY 4
MEAL 1
Protein Waffles(4 waffles)
¾ cups quick-cooking oats
1 cup cottage cheese
2 large eggs
½ teaspoon baking powder
1 tablespoon coconut oil
One scoop of protein powder
1/4 cup blueberries and 1 tablespoon honey for topping.
Combine all the ingredients in a blender. Pour batter into a preheated waffle iron
Snack
Two hard-boiled eggs
1 cup of sliced carrots
1 cup of mini pretzel twists
MEAL 2
2 cups of lentil soup
4 tablespoons of sunflower seeds
Snack
7-ounce 2% plain Greek yogurt
1/4 cup of raspberries
MEAL 3
4-ounce 97% lean ground beef burger
Lettuce, tomato, and onion
whole wheat hamburger bun
1 tablespoon ketchup
One medium ear of corn
DAY 1
MEAL 1
Avocado Sandwich
2 Slices of sprouted-grain bread
3oz avocado
3 scrambled eggs, or omelet
Slices of onion and tomato
Snack
Protein Smoothie
1 scoop protein powder
1 tbsp peanut butter
1 cup unsweetened almond milk
1⁄2 banana
MEAL 2
Mediterranean Wrap
2 tbsp hummus
1 low-carb tortilla
Cucumber sticks
1 tuna pack
Spread hummus on the tortilla, lay out cucumber, add tuna, and roll up the tortilla.
Snack
Yogurt and Berries
1 cup plain Greek yogurt
1 oz sliced almonds
1/2 cup Mixed berries
Honey to taste
MEAL 3
Stir-fry and Rice
3oz lean beef strips (flank steak)
1 cup stir-fry vegetables
1⁄2 tbsp coconut oil
2 tbsp soy sauce
1⁄2 cup brown rice
Snack
Nutty Mug Cake
1 scoop protein powder
1 tbsp nut butter
2tbsp water
1 tbsp unsweetened almond milk
Directions: Blend ingredients, place in a mug, and microwave for approximately 45 to 60 seconds.
HIGH CARB MEALS INGREDIENTS AND PREPARATION
DAY 6
MEAL 1
Overnight Oatmeal & Protein
1 scoop whey protein
1⁄2 cup raspberries
1 tbsp almond butter
1⁄2 cup oats
1 cup unsweetened almond milk
Directions: Pour ingredients in a conteiner and leave it overnight in the refrigerator. In the morning, stir and enjoy this “pudding” cold or hot
Snack
1 apple, sliced
2 tbsp peanut butter
MEAL 2
Greek Salad and Chicken
3 oz Grilled chicken breast
2 cups lettuce and spinach
3 cherry tomatoes
1 tbsp avocado oil
2 tbsp balsamic vinegar
2 rice cakes (for croutons)
Snack
Tuna dip
1 tuna can
1 cup sliced cucumbers, soaked in rice vinegar, or lemon juice.
MEAL 3
Turkey Stuffed Peppers
4 oz ground turkey
1⁄2 cup black beans
1 tbsp Italian seasoning
1 bell pepper (any color)
Direccion: Sauté turkey until cooked, add beans and seasoning, and heat through. Halve pepper and clean out the center. Add turkey mixture to pepper and bake at 350°F for 20 to 25 minutes.
Snack
1/2 cup cottage cheese
Chopped Strawberries
12 chopped almonds
CARB CYCLING PROGRAM MEALS AND RECIPES
DAY 5
MEAL 1
Eggs and Oatmeal
Two scrambled eggs
1/2 cup of oatmeal cooked with water
1/4 cup seedless raisins
Dash of cinnamon and honey
Snack
1/4 cup of roasted chickpeas
Mozzarella string Cheese
1 cup of Berries
MEAL 2
Chicken Wrap
One whole wheat pita
4 ounces of grilled chicken breast
Two romaine leaves
Two slices of tomato
Tzatziki sauce to taste
Snack
1 medium apple
2 tablespoons of almond butter
MEAL 3
6 ounces of grilled chicken breast
3/4 cup of cooked whole wheat pasta noodles
1/2 cup marinara sauce
1 cup of broiled broccoli
DAY 1
Avocado and eggs sandwich
Protein smoothie
Mediterranean Wrap
Greek yogurt and berries
Beef stir-fried brown rice
Protein Shake
Day 2
Eggs and toasts
Cottage cheese and fruit salad
Tuna Wrap
Popcorn
Grill chicken and rice
Protein shake
Day 3
Peanut Butter Smoothie
Hummus & Pita Chips
Turkey and Cheese wrap
Plain Greek Yogurt & Berries
Grill Fish and Potatoes
Protein Shake
Day 4
Sweet potato waffles
Hard boiled Eggs & Pretzels
Lentil soup
Plain Yogurt and Berries
Lean Ground beef Burger
Apple Pie and Cottage cheese
Day 5
Eggs and Oatmeal
Roasted Chickpeas
Chicken Pita Wrap
Almond Butter & Fruits
Pasta & Chicken
Greek Plain Yogurt with Nuts and Berries
Day 6
Oatmeal and Protein
Apples and Peanut Butter
Grill Chicken and Greek Salad
Tuna dip and Cucumber slices
Ground Turkey and Spaghetti squash
Cottage cheese and almonds
Day 7
Protein Pancakes
Turkey Sandwich
Greek Yogurt and apples
Chicken and Sweet potato
Chicken Stir-fry and Brown rice
Protein Shake and nuts
DAY 2
MEAL 1
Egg Sandwich
3 large eggs
2 whole wheat toasts
Lettuce, onion and tomato
1/ 2 cup berries
Snack
Cottage Cheese & Fruits
6 oz cottage cheese
One large peach, or any low sugar fruit
MEAL 2
Tuna Dip And Crackers
3 ounces canned tuna, drained
1 tablespoon mayonnaise
10 high-fiber grain crackers
One celery stalk
One medium apple
Snack
Two cups of air-popped popcorn
One small box of seedless raisins
1 ounce of chocolate chips
MEAL 3
8 ounces grilled chicken breast
1 cup of cooked brown rice
1 cup of steamed broccoli