This is an easy template for carb cycling without…
- Extensive menu planning – I’ve outlined everything for you
- Complicated cooking – Easy weekend prep and simple meal assembly
- Tedious tracking – No need just follow the template
- Over-the-top expense – Food quality is essential to your health. I am using in-season ingredients to maximize nutrition and favor and minimize expenses.
| MEAL | Basic Low Carb Day Template | Basic High Carb Day Template | Basic Flex Day Template |
| Breakfast | Protein (total about 30 g)2 vegetables1 fat1 fruitCook in Coconut oil or grass fed butter | Protein (total about 30 g)2 vegetables1 carb1 fruitCook in Coconut oil or grass fed butter | Follow low-carb breakfastFor special occasions keep to a low carb meal plan until the special meal then enjoy within reasonable portionsOR add some flexibility within the low carb or high carb template, for example have a sandwich using the bread as your carbOther flexibility may be a meal you enjoy but keep the rest of the day normalWhen flex day includes a lot of eating include an extra workout such as cardio sprintsIf eating gets out of control on flex day resume your low carb day without skipping meals but add an extra finisher to your workout |
| Snack 1 | Choose: Veggies, Protein, fruit, healthy fat | Choose: Veggies, Protein, fruit, healthy fat | |
| Lunch | Protein (total about 30 g)2-3 Vegetables1 fat1 fruitCook in Coconut oil, quality olive oil or grass fed butter | Protein (total about 30 g)2 Vegetables1 Carb1 fruitCook in Coconut oil, quality olive oil or grass fed butter | |
| Snack 2 (Pre-Workout) | Protein + Choose veggies, fruit, healthy fat | Protein + Choose veggies, fruit, healthy fat | |
| Dinner | Protein (total about 30-40 g)2-3 vegetables1 fat1 fruitCook in Coconut oil, quality olive oil or grass fed butter | Protein (total about 30-40 g)2 vegetables1 Carb1 fruitCook in Coconut oil, quality olive oil or grass fed butter | |
| (Optional) Evening Snack | Choose: Veggies, Protein, fruit, healthy fat | Choose: Veggies, Protein, fruit, healthy fat | |
| POST-WORKOUT | High Protein Shake or Bar on strength workout days onlyAfter cardio have tomato juice to reduce inflammation | ||
| NOTES | On low carb day choose lower carb fruits such as citrus or berriesOn high carb day enjoy higher carb fruits such as apples, pears and bananasTry to reduce the fat on high carb dayTry to get enough protein and veggies on flex dayAll days aim for about 6-8 servings of vegetables and include leafy greens and coniferous vegetables every dayALWAYS avoid synthetic ingredients and packaged foodsDAILY WATER CONSUMPTION should be half your weight in grams PLUS water you consume to hydrate during workouts |
