Here’s the article: http://www.doctoroz.com/videos/chris-powells-low-carb-meal-plan?
Here’s a low-carb 7 day meal plan from celebrity trainer Chris Powell (Extreme Makeover: Weight Loss Edition) that focuses on reducing our normal carb intake which also reduces our crashing highs from the sugar in most foods. Supposedly lower-carb diets help maintain a consistent amount of energy and helps burns more calories and you actually lose pounds.
Hmm…we will see.
So every day, the meals are the same. But below will be a detailed list of when, what, what’s in it, and how to make it.
I’m going to try to follow this as closely as I can. It’ll help me save time on figuring out what to eat each day and just plan for the week. I will report at the end of the week.
Breakfast: Egg White Skillet
- 4 egg whites
- 1 small steamed potato
- 2 tbsp chopped onion
- 2 tbsp chopped green bell pepper
- 2 tbsp chopped mushrooms
- 2 tbsp salsa
- Lightly spray a medium-size pan with cooking spray and place over medium heat.
- Sprinkle onion, green peppers and mushrooms into pan and toss lightly until sautéed.
- Pour egg whites into pan. Cook until egg whites begin to set, then use spatula to scramble until fully cooked.
- Steam small potato in microwave for 3-5 minutes, until soft on the inside. Remove and cut into small pieces.
- Pour egg whites and veggies over the potato and flavor with salsa.
Morning Snack: Chocolate Peanut Butter Shake
- 1 scoop chocolate whey protein
- 1 tbsp natural creamy peanut butter
- 1/2 cup unsweetened vanilla almond milk
- 1 cup water
- 1 cup ice
- Poor unsweetened almond milk, water, and ice into blender and blend ice to milkshake consistency.
- Add chocolate whey protein and peanut butter into blender, and blend until completely mixed.
- Serve chilled in a glass.
Lunch: Broccoli Salad
- 5 hard boiled egg whites or egg substitutes
- 1/2 head broccoli, chopped
- 1/2 head cauliflower, chopped
- 1/4 cup chopped onion
- 1/2 cup chopped tomatoes
- 2 tbsp mayonnaise
- 2 tbsp vinegar
- 2 tbsp real bacon bits
- 1 tsp natural sweetener, such as stevia
- In a large salad bowl, combine broccoli, cauliflower, bacon bits, tomatoes, onion and egg whites.
- In another bowl, combine low-fat mayonnaise, natural sweetener and vinegar, and mix until smooth.
- Pour dressing over salad, toss and serve.
Afternoon Snack: Roast Beef Rolls
- 3 oz low sodium deli roast beef (approximately 3 slices)
- 2 tbsp black olive tapenade
- 3 leaves of romaine lettuce
- 3 slices of tomato
- Spread olive tapenade over slices of roast beef.
- Place 1 roast beef slice on each leaf of romaine lettuce, and top with tomato slice.
- Roll lettuce leaves tightly into rolls and plate.
Dinner: Boiled Chicken and Veggies
- Makes 6-8 servings
- 4-6 chicken breasts
- 1 large onion
- 6 thickly chopped carrots
- 1/2 head of cabbage
- 3 stalks celery, cut into chunks
- 2 tbsp whole peppercorns
- 1/2 tsp sea salt
- Place chicken breasts in large pot with onions, cabbage, carrots, celery and peppercorns.
- Add water to cover all of the ingredients. Place a lid on the pot and bring to a boil. Reduce the heat to a gentle boil and cook for about 90 minutes, or until chicken is falling apart.
- Remove from stove, drain, and let cool. Shred or chop chicken and sprinkle sea salt for taste.