Week 3 Meal Plan: Chris Powell Low-Carb 7 Day

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


  1. 4 egg whites
  2. 1 small steamed potato
  3. 2 tbsp chopped onion
  4. 2 tbsp chopped green bell pepper
  5. 2 tbsp chopped mushrooms
  6. 2 tbsp salsa


  1. Lightly spray a medium-size pan with cooking spray and place over medium heat.
  2. Sprinkle onion, green peppers and mushrooms into pan and toss lightly until sautéed.
  3. Pour egg whites into pan. Cook until egg whites begin to set, then use spatula to scramble until fully cooked.
  4. Steam small potato in microwave for 3-5 minutes, until soft on the inside. Remove and cut into small pieces.
  5. Pour egg whites and veggies over the potato and flavor with salsa.

Morning Snack: Chocolate Peanut Butter Shake

  1. Ingredients
  2. 1 scoop chocolate whey protein
  3. 1 tbsp natural creamy peanut butter
  4. 1/2 cup unsweetened vanilla almond milk
  5. 1 cup water
  6. 1 cup ice


  1. Poor unsweetened almond milk, water, and ice into blender and blend ice to milkshake consistency.
  2. Add chocolate whey protein and peanut butter into blender, and blend until completely mixed.
  3. Serve chilled in a glass.


Lunch: Broccoli Salad


  1. 5 hard boiled egg whites or egg substitutes
  2. 1/2 head broccoli, chopped
  3. 1/2 head cauliflower, chopped
  4. 1/4 cup chopped onion
  5. 1/2 cup chopped tomatoes
  6. 2 tbsp mayonnaise
  7. 2 tbsp vinegar
  8. 2 tbsp real bacon bits
  9. 1 tsp natural sweetener, such as stevia


  1. In a large salad bowl, combine broccoli, cauliflower, bacon bits, tomatoes, onion and egg whites.
  2. In another bowl, combine low-fat mayonnaise, natural sweetener and vinegar, and mix until smooth.
  3. Pour dressing over salad, toss and serve.  

Afternoon Snack: Roast Beef Rolls


  1. 3 oz low sodium deli roast beef (approximately 3 slices)
  2. 2 tbsp black olive tapenade
  3. 3 leaves of romaine lettuce
  4. 3 slices of tomato


  1. Spread olive tapenade over slices of roast beef.
  2. Place 1 roast beef slice on each leaf of romaine lettuce, and top with tomato slice.
  3. Roll lettuce leaves tightly into rolls and plate.

Dinner: Boiled Chicken and Veggies


  1. Makes 6-8 servings
  2. 4-6 chicken breasts
  3. 1 large onion
  4. 6 thickly chopped carrots
  5. 1/2 head of cabbage
  6. 3 stalks celery, cut into chunks
  7. 2 tbsp whole peppercorns
  8. 1/2 tsp sea salt


  1. Place chicken breasts in large pot with onions, cabbage, carrots, celery and peppercorns.
  2. 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.
  3. Remove from stove, drain, and let cool. Shred or chop chicken and sprinkle sea salt for taste.


Filed under Meal Plans

3 responses to “Week 3 Meal Plan: Chris Powell Low-Carb 7 Day

  1. linda lou creel

    going to try your diet and see what happens,need to lose 10 to 15 lbs.

    • Vantha

      It’s a great meal plan but you need to count calories and exercise. I did lose weight, about 8 lbs but I learned how to portion my food, choose the right foods for me as long as I watched my calories and exercised. But this is a lifestyle change not a quick weight loss thing. Good luck!

  2. linda lou creel

    any exercise reccomanded.

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