Meal Plans..

New Meal Plan...Carb Cycling Again...3 Low 1 High..repeat.


Low Day

total calories - 1610/ 268 per meal

45% protein, 30% carb, 25% fat

Meal 1: 1/3 cup oatmeal, 1 tbsp flax seed, 33 g protein powder
Meal 2: 3/4 c mixed frozen veggies, 3.6 oz chicken breast, 2 tbsp flax
Meal 3: 3/4 c mixed frozen veggies, 6 egg whites, .5 oz nuts

Meal 4: 3/4 c frozen veggies, 3.6 oz chicken breast, 2 tbsp flax

Meal 5: same as #4

Meal 6: same as #1

High Day

total calories - 1975, 329 per meal

30% protein (24 gr), 50% carbs, 20% fat

Meal 1: 3/4 c oats,4 egg whites, 1 tsp olive oil

Meal 2: 1/2 cup oats, 33 gr protein powder, 2 tbsp flax
Meal 3: 1.75 c mixed frozen veggies, 2 oz chicken breast, 12 gr nuts

Meal 4: same as #2

Meal 5: same as #3

Meal 6: same as #2

An alternate meal plan also clean eating, carb cycling, calorie cycling meal plan as outlined below:


Meal 1:                                                  Meal 2:
oatmeal                                                 protein powder
applesauce                                             oatmeal
egg whites                                              flax meal
water                                                    1/3 banana
                                                            water


Meal 3:                                                  Meal 4:
chicken or fish                                        chicken or fish
sweet potatoes                                       green veggies
green beans                                           water
water




Meal 5:                                                  Meal 6:
chicken or fish                                        egg whites
green veggies                                        green veggies
water                                                    water




I cycle my carbs by adding or subtracting a carb (ie rice or potato) depending on whether I am on a high carb day or low carb day(but none after 3pm), and my higher carb days tend to be a higher calorie day as well.