Carb cycling is a great option if you’re trying to break a plateau or get to a leaner look. This week I’m doing two days of carb depletion (countdown to competition eating plan) and then 1 day of 21 Day Fix EXTREME eating plan and repeating this for the rest of the week.


Low-Carb/Carb Depletion Day (Countdown to Competition Day)

Meal 1: Eggs whites & oatmeal with 1 tsp. Coconut oil (1 red, 1 yellow, 1 tsp.)

Meal 2: Chicken & Sweet Potato  (1 red, 1 yellow)

Meal 3: Chicken & Green Beans with 1 tsp. Coconut oil  (1 red, 1 green, 1 tsp.)

Meal 4: Trout & Broccoli with 1 tsp. Coconut oil (1 red, 1 green, 1 tsp.)

Meal 5: Chicken & Zucchini with 1 tsp. Coconut oil (1 red, 1/2 green, 1 tsp.)

Meal 6: Trout & Broccoli (1 red, 1 green)

Meal 7: Ground turkey, mushrooms and bell peppers (1 1/2 red, 1 1/2 green)

Meal 8: Shakeology & Cucumbers (not shown) (1 red, 1/2 green)

regular eating day

Regular Day (21 Day Fix, 21 Day Fix EXTREME Day)

Meal 1: Shakeolgoy with a Banana, flaxseeds (not shown) and 3 tsp. almond butter (1 red, 2 purple, 1 orange, 3 tsp.)

Meal 2:  4 Egg Whites, 1 Egg & Oatmeal (1 red, 1 yellow)

Meal 3: Turkey Burger in a Portobello Mushroom, Sweet Potato, & Brussels sprouts  (1 red, 2  yellow, & 2 green)

Meal 4: Trout with 1 tsp olive oil, Broccoli, and a Small Apple (1 red, 1 green, 1 purple & 1 tsp.)

Meal 5: Tempeh, Black Beans, Broccoli and Cauliflower mix with 1 tsp olive oil, and 1/4 an avocado (not shown) (1 red, 2 greens, 1 yellow, 1 blue, & 1 tsp.)

Grocery List:

2.5 lbs trout

3 bags of broccoli

3.5 lbs chicken

1.5 lbs Turkey

1 package tempeh

4 zucchinis

4 bags broccoli

1 small bag cauliflower

1 big bag of green beans

4 red bell peppers

4 yellow bell peppers

6 small sweet potatoes

1 cup Brussels sprouts

1 big portebella mushroom

1-2 bags white mushrooms

Half dozen eggs

2-3 cartons egg whites

An apple


1 can black beans

5 packets shakeology

Extra Virgin Olive Oil

Extra Virgin Coconut Oil

Q: Where do you get the black containers?

A: Click here to buy the same containers from amazon.

Q: Do you get bored of eating the same thing every day?

A: No at all! I switch it up on a weekly basis and choose my healthy favorites that I don’t mind eating often. I also add different seasonings to keep things interesting (check out the 21 Day Fix & 21 Day Fix EXTREME eating plans for seasoning recipes).

Q: Do you pre-cook all your food at the beginning of the week or do you just cut it up and package it? Does the food stay fresh all week?

A: I personally like to pre-cook all my food! I keep it properly refrigerated and find that it stays fresh up to 5 days. If you prefer, you can totally freeze the last 2 days or cook 2-3 days at a time.

Q: Can you put any of these meals in the freezer?

A: I personally don’t but I know people who do but just remember to thaw it in time.

Q: So lost…use the colored containers and dump into the larger ones?

A: The colored containers are from 21 Day Fix/21 Day Fix EXTREME. I use it to help me measure out the proportions of all my food then put it into my black chefland containers for organization and mobility reasons.

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