2000 Calorie Carb Cycling Meal Plan

Ingredients

• Post Raisin Bran Cereal (45 g)
• Skim Milk (0.75 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Tilapia (1 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Margarine (3 tsp)
• Russet Potatoes (300 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Chicken Breast (120 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Rice (1.5 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Cantaloupe (262.5 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Blackberries (100 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Cottage Cheese (1.5 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Tilapia (0.75 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Rice (1 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Chicken Breast (90 g)
• Lime Juice (14 g)
• Chili Powder (0.25 tsp)
• Garlic (0.5 clove)
• Olive oil (0.5 tsp)
• Tortilla (1 tortilla, medium (approx 6" dia))
• Avocado (75 g)
• Cilantro (Coriander) (1 sprigs)

Instructions

1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

1. Enjoy

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Oatmeal (1.13 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Post Raisin Bran Cereal (90 g)
• Skim Milk (1.5 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Blueberries (187.5 g)

Instructions

1. Wash and enjoy.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Margarine (1.5 tsp)
• Russet Potatoes (150 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Carrots (127.5 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Chicken Breast (120 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (22.5 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Cantaloupe (131.25 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Ham (70 g)

Instructions

Ingredients

• Oatmeal (2.25 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Vegetable Broth (337.5 g)
• Boneless Chicken Breast (65.25 g)
• Ginger (0.38 tsp)
• Garlic (0.38 clove)
• Rice Noodles (18.75 g)
• Low-Sodium Canned Yellow Corn (10.5 g)
• White Mushrooms (4.5 g)
• Young Green Onions (1.5 small (3" long))
• Soy sauce (0.75 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Chicken Breast (120 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Rice (0.75 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Cherries (100 g)

Instructions

1. Remove stems, wash, and enjoy.

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Blackberries (150 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Tilapia (1 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Rice (1.5 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Beef Top Loin Steak (150 g)
• Canola Oil (1 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Sweet Potato (187.5 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Brussels Sprouts (63.75 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Post Raisin Bran Cereal (90 g)
• Skim Milk (1.5 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Blackberries (75 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Olive oil (0.75 tablespoon)
• Yellow Onion (39 g)
• Garlic (0.75 clove)
• Ground Beef (3 oz)
• Salt (0.75 dash)
• Chili Powder (0.38 tsp)
• Cumin (0.19 tsp, whole)
• Red Kidney Beans (0.19 cup)
• Canned Tomatoes (0.19 cup)
• Basil (0.38 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• String Beans (127.5 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Green Peas (187.5 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Chicken Breast (90 g)
• Canola Oil (0.75 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Rice (1.5 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Tomatoes (150 g)

Instructions

1. Wash before eating.

Ingredients

• Pure Protein Bar (1 bar)

Instructions

Ingredients

• Skim Milk (375 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Oatmeal (1.5 oz, dry, yields)
• Protein Powder (32 g)

Instructions

1. Prepare oats as per instructions on the package.
2. Stir protein powder into prepared oatmeal until there are no clumps and serve.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Tomatoes (150 g)

Instructions

1. Wash before eating.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Carrots (127.5 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Cauliflower (75 g)
• Canola Oil (0.75 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Cherries (75 g)

Instructions

1. Remove stems, wash, and enjoy.

Ingredients

• Strawberries (187.5 g)

Instructions

1. Wash and enjoy.

Ingredients

• Cottage Cheese (1.5 cup (not packed))

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.