Carb Cycling – Week 3

Hi all,

So as I mentioned last week I am using carb cycling as my nutrition plan to accompany my Les Mills Body Pump workouts.

I am using Chris Powell’s Book “Choose More, Lose More for Life” as my guide for my meal plan and thought I would list some of the things I have been eating to help anybody else out there in the interwebs who may be looking for new food ideas.

Right now I’m following the Turbo Carb Cycling Schedule: 2 low-carb days, 1 high-day, 2 low-carb days, 1 high-carb day, reward day!

Low Carb Days:

My main meals have been pretty easy to prepare and I think I have been doing a good job of prepping most of my food for the week on the weekend before to ensure I have access to lots of healthy options and taking the guess work out of eating makes it so much easier to stay on plan.

Breakfasts:

Apparently I suck at taking pictures of my breakfasts…oops. I generally have the same thing for Breakfast every day for the same week. It makes prep easier and breakfast is a meal I want to be ready to go in my belly fast and easy.

Week 1:

Protein: Ham and egg cups
Veggie: Some variation here: either extra veggies cooked the day before, or quickly steamed frozen veggies, or something easy like a carrot. I mean it’s a serving of vegetables, don’t make it too complicated. πŸ˜‰
Carb: Banana – I love them, they have a fantastic balance of nutrients and super easy to consume – peel and eat!

Week 2:

Protein: Turkey Burgers* (I used a “recipe” in the book but really it was just ground turkey with a lot of garlic and some cayenne pepper. I also added some dried basil, summer savory, cumin and parsley. You can add whatever spices you want. It was good but after a few days I wasn’t really enjoying it as much as I thought I would. Meh, I made ’em, I was going to eat ’em!
Veggie: See above.
Carb: See above.

Week 3:

Protein: Arbonne Protein Shake with berries.
Veggie: See above.
Carb: See above.

Snacks:

Snacks follow the same pattern as my breakfasts. I try to figure out one tasty snack for the week and eat (mostly) the same thing every day.

Low-Carb days:

Week 1:

Protein: President’s Choice Simply Free From Pepperellos (1 or 2 depending on how hungry I was)
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Healthy fat: Either 1/4 avocado or 10 pecans or 12 almonds
Veggies: Usually a mix of carrot sticks, rainbow bell pepper strips and celery sticks.

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Week 2:

Protein: Deli roast beef wrapped in 30g of goat milks cheese. Ummm, so delicious I’m still thinking about it. I know that Chris says in the book to never use deli meat as your protein, for the sake of my budget I used deli meat. I always buy the Maple Leaf Naturals which makes me feel a little better about not pickling my liver πŸ˜‰

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Veggies: See above
Healthy Fat: See above

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Week 3:

Protein: Kirkland Signature Extra Thick Cut Beef Strips. Yummy!! Not a low sodium option as each serving has over 300mg but if the rest of your food is low sodium it shouldn’t derail anything.

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Veggies: See above
Healthy fat: See above.

Lunches and Dinners:

I haveΒ  been cooking up healthy meals on Saturday and Sunday to help keep me on track during the week when I work full-time and have evening activities scheduled a few days each week. Sometimes I will cook a protein in advance like chicken breasts, beef roast or ham, sometimes I’ll buy something precooked if I don’t have time – like a rotisserie chicken or sometimes I’ll cook complete meals like this Kale and Cabbage soup or Chicken Ratatouille* (from Chris’ book).

High-Carb Days:

My high-carb days look nearly identical to my low-carb days because I am a gal that loves simplicity!

Breakfasts were exactly like low-carb days because every day starts with a high-carb breakfast πŸ™‚

Snacks:

Refer to low-carb snack but sub a fruit for the healthy fat. My usual choices are an apple (sometimes with a nut butter depending on hunger, an orange or a pomegranate (hello pomegranate season, I heart you!!).

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Lunches and Dinners:

See low-carb days and add a carb! Easy peasy. I usually add a 1/2 cup of quinoa or brown rice (some times adding a splash of soya sauce) to the mix. Taco salad can be made high carb by adding a serving of tortilla chips (I like to crush a few chips into the ground meat mixture and use the rest for dipping!).

REWARD DAY!

After 6 days of diligence we are allowed a reward day to eat something (in moderation) that you may have been craving that week.

So far my reward days usually consist of a large breakfast and then depending on my day a loosely based high-carb, low-carb mix.

My first week I had Bacon, Eggs and Hashbrowns for Breakfast, simialr snacks and lunch to my week and then my mom’s home made baked beans and brown bread buns for supper! YUMMY!

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Ironically, breakfast seems to be the only meal I photograph on weekends.

Sunday past (week 2), I had a big breakfast and thought about maybe getting pizza as a part of my reward day but got busy with cleaning, my workout and then painting my entryway in our house and visiting a friend and her 6-week old twins! Baby snuggles for life! So I had another healthy but relaxed day (eating wise).

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My biggest surprise for far as my nutrition goes this time around is that I’m not feeling deprived AT ALL. I thought I would have all kinds of naughty foods saved in my head to gobble up on reward day but other than having a big breakfast, I’m not really craving (or feeling like I’m missing out on) anything in particular.

The pizza that vaguely crossed my mind on Sunday was a result of me wracking my brain for something “reward” like to eat triumphantly on my reward day. But when the day came, the idea wasn’t was appealing.

I guess what it comes down too is that due to my focus and meal planning one day a week, I’m no longer obsessing about food constantly.

I will have to dedicate another blog post to that topic because I feel I am discovering a whole new side of myself.

* The recipes in this book are VERY basic, so if you are new to healthy cooking it is good because it’s not intimidating. However if you like flavours beyond basic (I mean Chris, come on, there are other flavours besides garlic) you can easily add your own spices to help liven things up. For Example: the Chicken Ratatouille recipe is great but has no spices beyond adding a can of garlic flavoured diced tomatoes. I added a healthy splash of Mrs. Dash (My go-to spice mix) and it tasted great. Next time I think I’ll add some chilli flakes for a little spice and maybe use herb diced tomatoes.

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About Heather Little

Happily married to the love of my life. Catholic, married and mom of a beautiful girl born in January 2016. I'm not perfect and continuously learning and growing. I'm a Public Relations Practitioner working for a Catholic Sponsorship Charity in Nova Scotia. This blog will focus on my life, random thoughts and pet memes. I hope you enjoy!
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7 Responses to Carb Cycling – Week 3

  1. Krista says:

    I should have read this post after lunch. Now I’m hungry!

  2. peady says:

    Heather! This is awesome! What a great post!

    So helpful and of course the pictures are a terrific help!

    You GO girl! πŸ˜€

    Success will be yours.

  3. Karina says:

    Hi,

    I’m starting Sunday and curious to know how much you have lost in the 3 weeks?
    Thanks for sharing, it was very helpful.

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