Nutrition

Super-Fast Slimdown Plan

Lean-out fast—and stay that way—with a simple-yet-highly effective diet and training reboot known as carb cycling.

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HIGH CARB DAY *
*based on 130-pound woman

MEAL ONE

  • ⅔ cup old-fashioned oats
  • ½ medium banana
  • 1 scoop whey protein powder

Total: 411 calories, 45g protein, 50g carbs, 5g fat

MEAL TWO

  • 1 medium apple
  • 1 tbsp all-natural almond butter

Total: 196 calories, 4g protein, 28g carbs, 8g fat

MEAL THREE

  • CHICKEN SALAD WRAP
  • 4 oz chicken breast, cooked and chopped
  • 1 tsp nonfat plain Greek yogurt
  • 1 tsp mustard
  • ¼ cup celery, chopped
  • ¼ cup grapes, chopped
  • Pinch of pepper
  • Squeeze of lemon juice
  • 1 whole grain tortilla

Total: 280 calories, 43g protein, 31g carbs, 2g fat

MEAL FOUR

  • 1 cup nonfat plain Greek yogurt
  • 1 cup fresh berries
  • 2 tbsp low-fat, low-sugar granola
  • 1 tbsp chia seeds

Total: 321 calories, 29g protein, 37g carbs, 8g fat

MEAL FIVE

  • 6 oz salmon
  • 6 oz sweet potato, baked
  • SALAD
  • 2 cups spinach
  • 1 tbsp vinaigrette
  • ½ oz goat cheese
  • 1 tbsp cranberries
  • 1 tbsp walnuts, chopped

Total: 336 calories, 33g protein, 38g carbs, 20g fat

MEAL SIX

  • OMELET
  • 6 egg whites
  • ¼ cup red bell pepper, chopped
  • ¼ cup mushrooms, chopped

Total: 117 calories, 22g protein, 4g carbs, 0.4g fat

Daily totals: 1,661 calories, 176g protein, 188g carbs, 43g fat

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