HIGH CARB DAILY MENU

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 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

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

CARB CYCLING PROGRAM MEALS AND RECIPES

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 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

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 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