This document provides meal and snack options for breakfast, lunch, and dinner that are high in protein and limit carbohydrates. Breakfast options include oatmeal, eggs, yogurt and protein pancakes. Lunch options should include a protein like fish, chicken or tofu along with a vegetable and a small carb. Dinner protein options after 8pm should not include carbs. Snacks specified can be eaten between meals and include hard boiled eggs, nuts, yogurt or protein shakes. Sauces are limited and no eating within 3 hours of bedtime is recommended.
This document provides meal and snack options for breakfast, lunch, and dinner that are high in protein and limit carbohydrates. Breakfast options include oatmeal, eggs, yogurt and protein pancakes. Lunch options should include a protein like fish, chicken or tofu along with a vegetable and a small carb. Dinner protein options after 8pm should not include carbs. Snacks specified can be eaten between meals and include hard boiled eggs, nuts, yogurt or protein shakes. Sauces are limited and no eating within 3 hours of bedtime is recommended.
This document provides meal and snack options for breakfast, lunch, and dinner that are high in protein and limit carbohydrates. Breakfast options include oatmeal, eggs, yogurt and protein pancakes. Lunch options should include a protein like fish, chicken or tofu along with a vegetable and a small carb. Dinner protein options after 8pm should not include carbs. Snacks specified can be eaten between meals and include hard boiled eggs, nuts, yogurt or protein shakes. Sauces are limited and no eating within 3 hours of bedtime is recommended.
Dinners (choose 1 protein, 1 vegetable, if after 20:00
Breakfasts NO carb) - Oatmeal with almond milk and protein powder - Protein shake with almond milk and a banana Protein Options - Scrambled eggs, 1 slice of toast, and cottage - 2 eggs any style cheese - 1 can of tuna - Yogurt and fiber1 and hard boiled egg - Tuna burgers - Avocado and egg toast - 100g bulgarit cheese 5% - Protein Pancakes - -1 container of cottage cheese - Omlette with veggies and cheese - Tofu - Cauliflower egg hash muffins - Haloumi (50g) - Breakfast burrito - Danon Pro - Tortilla Soup (no veggie needed, only soup) Lunches (choose 1 protein, 1 vegetable, and 1 carb) Protein Options Veggie Options - Huevos Rancheros - Fresh veggies - Turkey burgers - Roasted vegetables - Grilled/baked Fish (100-150g) - Vegetable soup o Musht o Salmon Carb Options - Grilled Chicken breast(100-150g) - 1 slice of toast - 3 kebabs - cup oatmeal - Sinta steak (100-150g) - 2 crackers - Entercot Steak (100-150g)- because of high fat - 30g fiberone content, no carb. - Fruit (100g) - Tofu (100-150g) - Bulgarit cheese 5% 100g - Turkey and bean chili (no veg or carb) Snacks (Have 1 between breakfast and lunch and 1 - Chicken salad lettuce wraps (no carb, has fruit in between lunch and dinner). it) - Hard boiled eggs (2) - Mixed Nuts (25g) Vegetable Options - 2 cubes of dark chocolate - Roasted Vegetables - Coffee with 1 Biscut - Salad (fresh) - Carrot with white cheese o Greek style - Yogurt o Arab - Cottage cheese container o Mixed Vegetable - of a quest bar o Lettuce - turkey and cheese roll up (2 turkey and 1 cheese) o Croov - scoop protein with almond milk - Veggies and Hummus (2 tablespoons) - Stir fry - Fruit serving - 1 turkey or tuna burger Carb Options - an avocado with turkey or tuna or agg - 2 Corn OR 1 Flour Tortilla - 2 slices of chiffon bread ** You can also have any recipe that follows the basic - 1 serving spoon of (pick 1): meal plan, as long as it limits carbs and is high in o Rice protein. The basic idea is to limit processed foods. o Brown Rice o Buckweat SAUCES: sauces tend to be high in fat and sugar. Limit o Quinoa sauces to no more than 2 tablespoons per meal. o Burgul o Lentils or other beans NO FOOD 3 HOURS BEFORE BED o Pasta - 1 Medium Potato ALWAYS HAVE BREAKFAST (and must be within 1 - 1 Sweet potato hour of waking up) - 1 fruit serving