Okay, here we go…first up, a sample day of what I eat on a low-carb day. I think low carb days are the most challenging because you are tightly tracking carbs, but you need to be mindful that you are making up for the lack of calories from carbs with healthy fats! I tend to get full VERY quick.. so the key is to eat until you are about 80% full. It really does get easier and this way of life will be a piece of cake in no time!
Low Carb Day:
7:30 am – 1-2 cups of black coffee & 1 scoop Young Living Aminowise ( BCAA’s are great to have prior to breaking your fast if you feel like you need some calories but don’t want to break your fast! Also, super good for muscle recovery and vital on this program!) 12:00 pm – Time to break the fast! On low carb day I typically break my fast with hard boiled egg, celery with almond butter, sliced organic chicken from the deli, avocado, a big salad with chicken (a picture of my favorite salad book below!) , scrambled eggs topped w/avocado and tomatoes, tuna salad, or leftovers from the previous night’s dinner. 3:00 pm – Snack time! I switch this up a lot but on low carb days, I will do nuts (brazil nuts, almonds & cashews are my favorite), or grass fed beef jerky, cucumbers and hummus or whatever veggies I have on hand! 7:00 pm – Dinner. Low carb dinners are always a high fat/protein & veggie such as sausage with grilled mixed veggie medley or shredded taco chicken lettuce wraps topped with avocado 7:30 pm – Fat bomb! I love these because they are high in fat allowing me to meet my high fat goal but also are somewhat sweet so it feels like dessert.. double win!
Regular Macro Day:
7:30 am – 1-2 cups black coffee & Aminowise after morning workout 12:00 pm – Time to break the fast! 4:00 pm – Snack. 7:00 pm – Dinner. Shredded Chicken in the Instant Pot with black beans, corn, salsa verde and served over quinoa. 7:30 pm – glass of pinot noir (FitVine is my fave! Find it here!)
The easiest way I’ve found to make sure you’re hitting your numbers on regular macro days is to pre-load what you’ll eat for the full day (the day before, or whenever you’re meal planning) into MyFitnessPal so you can see the breakdown and know if you’re on track or not! That way you can adjust certain meals or snacks to get your numbers where they need to be, hope that makes sense! It’s hard if you’re just trying to guess what to eat to hit your numbers. It is sooo eye opening… it made me realize I was not eating enough! And again, after a while you will start to know what you should be eating each day, and it gets easier to track!
Hope this helps! Reach out if you have any questions!
xo
Lindsay