Low Carbohydrate Days
Meal 1
3 eggs and 4 egg whites
½ cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter
Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1.5 ounces of almonds
Meal 3
6-8 ounces of meat, fish or chicken
Green salad with 3 tablespoons of olive oil dressing
Meal 4 (preworkout)
½ of an apple or banana
1 scoop of whey protein powder mixed in water
Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ½ avocado
Medium Carbohydrate Days
Meal 1
3 eggs and 4 egg whites
1 cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter
Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple
Meal 3
6-8 ounces of turkey with two slices of wheat bread and 1 tablespoon of light mayonase
Green salad with 2 tablespoons of olive oil dressing
Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water
Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade
Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 cup of wild rice cooked
High Carbohydrate Days
Meal 1
3 eggs and 4 egg whites
1 ½ cup oatmeal (dry measure)
Cinnamon for taste
½ tablespoon of natural peanut butter
Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple
Meal 3
6-8 ounces of fish
Green salad with 2 tablespoons of olive oil dressing
1 ½ cup of wild rice cooked
Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water
Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade
Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 medium sweet potato