Meal Plan Example

People often ask about what I eat or how I alternate my eating habits for carb cycling or leaning out for a shoot. So here I have put together two sample days that show how I generally maintain my healthy diet. I have included some of my supplementation below where applicable as well, but I will be doing an article later on focused specifically on that topic.

I hope this is insightful!

 

 

Low Carb Day:

Meal 1 (Breakfast): 5 egg whites + 1 yolk, 0% plain Greek yogurt
Meal 2 (Post Workout): Protein shake – Gaspari Myofusion Milk Chocolate or Banana, 1.5 scoops, 5 mg glutamine.
Meal 3 (Lunch): 1 chicken breast, sliced over spinach salad + tomatoes, red onions, snow peas (no dressing)
Meal 4 (Afternoon): Almonds, chopped veggies OR jerky
Meal 5 (Dinner):
chicken stir fry, or chicken lettuce wraps
Meal 6 (Evening): 0% cottage cheese with pepper OR 0% plain Greek yogurt OR protein shake.

 High Carb Day

Meal 1 (Breakfast): 5 egg whites + 1 yolk, 1 piece Ezekiel toast with almond butter
Meal 2 (Post Workout): Protein shake – Gaspari Myofusion Milk Chocolate or Banana, 1.5 scoops, 5 mg glutamine – or home made protein bars.
Meal 3 (Lunch): 1 chicken breast, sliced over spinach salad + tomatoes, red onions, snow peas (no dressing), 1/2 cup brown rice or sweet potato
Meal 4 (Afternoon): Home made protein bars, OR rice cakes and almond butter
Meal 5 (Dinner):
Clean eating chicken or turkey chili (Recipe coming soon), or chicken and rice
Meal 6 (Evening): 0% cottage cheese with pepper OR 0% plain Greek yogurt OR protein shake.

  • http://www.facebook.com/amandamayfoltz Amanda Foltz

    great meal plan.. How do you do your carb cycling?

    • howry

      just my 5cents. from what ive seen. usually its 3 days phase. high-low-none. your full carb load – half of that – none. thats the basic idea.

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