How to Carb Cycle (Vegetarian/Pescatarian Version)

High-Carb Breakfast: 1 serving protein, 1 serving starch, 1 serving Lunch: 1 serving protein, 1serving starch or 1 serving fruit Snack: 1 serving protein, 1serving starch Dinner: 1 serving protein, 1serving starch

Low-Carb Breakfast: 1 serving protein, 1 serving starch, unlimited veggies Lunch: 1 serving protein, 1 serving starch, unlimited veggies Snack: 1 serving protein, 1 serving fat, unlimited veggies Dinner: 1 serving protein, unlimited veggies

No-Carb Breakfast: 1 serving protein Lunch: 1serving protein, 1serving fat Snack: 1 serving protein Dinner: 1 serving protein, 1 serving fat

Carb Cycling Meal Ideas

No Carb Day Breakfast: Egg whites and veggie scramble (protein and veggie) with salsa PWO: Protein shake with spinach (protein) Lunch: Mixed greens salad with TONS of low carb high protein veggies including, mushrooms, broccoli, cauliflower, extra spinach, snap peas and top with Joel Fuhrman’s Vinaigrette (see below) dressing for added protein. Dinner: Morningstar Farms Meal Starters Grillers Recipe Crumbles (taco ) on top of salad (assorted veggies), salsa, guacamole

Breakfast: Egg whites (protein) and veggie omelet PWO: Vanilla protein shake with cocoa powder and spinach (protein) Lunch: Veggie lettuce wraps with add (or fish) or just TONS of veggies plus cashews for added fat and protein Dinner: Cauliflower patties (fat, see recipe below) and large salad

Low-Carb Breakfast: Protein Oat Bran Shake (protein powder + oats or oatbran) (protein and starch) with cinnamon and a side of egg whites (protein) PWO: Protein shake with blueberries (protein and fruit starch) Lunch: Salad with protein rich veggies plus side of hummus (starch) and veggies, small apple Dinner: Protein rich veggies plus TONS of mushrooms for veggie stir fry with cauliflower “rice” side of Bragg’s amino acids for sauce

Breakfast: Low carb tortilla wrap (starch) with egg whites (protein) and veggies with side of berries Snack: 2 hardboiled eggs (protein), serving of nuts (fat) and veggies Lunch: Morningstar Farms Meal Starters Grillers Recipe Crumbles (protein) with brown rice (starch) and veggies, side of salsa Dinner: Grilled veggies (plus fish, if desired) topped in olive oil (fat), including broccoli, cauliflower, asparagus, onion, peppers topped with feta cheese with side with balsamic vinegar (fat)

High Carb Breakfast: Egg scramble (protein) with sweet potatoes (starch) and veggies, side of fruit (starch) PWO: protein bar (protein and starch) Lunch: Low carb whole toast (starch) with (protein) and veggies, mustard Dinner: Veggie kabobs with Worthington FriChik (protein) with corn (starch) and side salad

Breakfast: Protein pancakes (protein and starch) with side of low sugar fruit Snack: hard-boiled egg white (protein) apple (starch) with almond/peanut (fat) Lunch: Large veggie salad with applesauce (starch) quinoa (starch), steamed veggies Dinner: Veggie tacos using all veggies, fish or Morningstar Farms Meal Starters Grillers Recipe Crumbles —on a low carb wrap with salsa, (starch and protein)

Other ideas: *lettuce wraps in place of bun *guacamole (fat) *almond/peanut butter mixed with low fat plain Greek yogurt (fat and dairy) *hummus dip (starch) *powdered peanut butter (protein)

Tips and Recipes: • Add another snack if needed • Craving killing cocoa in evenings (see BELLAtrix nutrition guide), BCAA popsicles, BCAA’s spread out throughout the day

Joel Fuhrman’s Vinaigrette Dressing 1⁄2 C unsweetened almond milk 1⁄2 C raw cashews or 1⁄4 C raw cashew butter 1⁄4 C Balsamic vinegar 1⁄4 C raisins or a little bit of sweetener of your choice 1 tsp Dijon mustard

Add all ingredients to blender/food processor and blend until it reaches a “dressing” consistency.

Cauliflower Patties 1 large cauliflower 2 eggs 1/2 C cheddar cheese, grated 1/2 C almond meal 1/2 tsp cayenne pepper Salt

Cut cauliflower into florets & cook in boiling water until tender about 10 minutes. Drain. Mash the cauliflower while still warm. Stir cheese, eggs, almond meal, cayenne & salt to taste. Coat the bottom of a griddle or skillet with olive oil over medium-high heat. Form the cauliflower mixture into patties about 3 inches across. Cook until golden brown & set, about 3 minutes per side. Keep each batch warm in the oven while you cook the rest.