This is a plan that I have come up with from studying different theories for carb cycling and sample menus. I have always run into troubles with plans and eating right because I have to be gluten and dairy free. There are so many plans out there, but none really take into account us intolerant souls.
Some rules to keep in mind:
carbs from grains will disrupt your blood sugar levels and give you a crash mid morning if having for breakfast. low carb days can still intake carbs, just keep carbs to clean foods and to a minimum on low days. high carb days can be made of all clean carbs. of course, no junk carbs.
Happy mindful eating!
|Low Carb Days||High Carb Days|
|eggs, turkey burger, strawberries||eggs, oatmeal, berries|
|chicken breast, oatmeal||chicken breast, oatmeal, banana|
|2 scoops protein powder and coconut milk||protein powder, coconut milk, berries|
|chicken breast, salad, olive oil & vinegar||Chicken breast, brown rice, green beans|
|chicken breast, green beans||chicken breast, baked potato, mixed greens, oil & vinegar|
|turkey burger, veggie omelet||turkey burger, egg whites, apple|
|protein powder, coconut milk, cocoa powder||rice cake, nut butter|
|oatmeal, veggie omelet||ground turkey, sweet potato, asparagus|
|1 can tuna packed in water and 1/2 avocado w/lime juice and salt||sweet potato, blueberries, cocoa nibs, almond butter, sliced almonds|
|gluten free bread, deli turkey, mustard, lettuce, tomato|
|hard boiled eggs|
|poached eggs, brown rice, zucchini, bell pepper|