Macro Patterning-28 Day Carbohydrate Controlled Meal Plan

The following meal plan is a 28 day carbohydrate controlled plan. Adapted from the book, Crack the Fat-Loss Code by Wendy Chant, my meal plan and unique recipes support the theory behind this book. It consists of low carb days (one carb product allowed in one meal throughout the day), moderate carb days (carbs allowed in two meals throughout the day) and "high" carb days (carbs allowed in 3 meals throughout the day). In the 28 day span there are 10 low carb days, 12 moderate carb days and 6 "high" carb days. This plan by Wendy Chant is called "macro-patterning" Within each day;

• P = Protein
• chicken
• low fat cottage cheese or yogurt
• eggs
• 2 yolks per day
• fish
• lean beef
• protein shakes
• 6 grams of carbs or less
• bison
• tuna
• turkey
• ostrich
• fat free cream cheese or sour cream
• feta
• goat cheese
• smoked salmon
• V = Veggies (all unlimited unless otherwise specified)
• asparagus
• celery
• lettuce
• mushroom
• radicchio
• spinach
• kale
• watercress
• chard
• green beans
• turnip
• zucchini
• artichoke
• peas  
• fennel
• squash
• cucumber
• beet (limited)
• carrot (limited)
• corn (limited)
• Fa = Fat (1 Tbs per meal unless otherwise specified)
• canola oil
• olive oil
• avocado oil
• coconut oil
• EFA supplements
• Flax
• chia
• butter (20 grams or less)
• cheese (20 grams or less)
• mayo (20 grams or less)
• C = Carbs (starchy)
• black beans
• red beans
• lentils
• quinoa
• oatmeal
• graham crackers
• cream of wheat
• cream of rice
• brown rice
• grits
• millet
• amaranth
• all 1/2 cup per meal
• Fr = Fruit
• skinless apples
• cantaloupe
• grapes
• peach
• berries
• pear
• watermelon
• papaya
• pineapple
• honeydew
• coconut water
• all 1 whole fruit of 1 cup per meal
• S + A = Sweets/Alcohol
• alcohol
• bagel
• bread
• cake
• chips
• crackers
• pasta
• pastries
• refined carbs
• try to avoid these foods as much as possible
• S = Spices
• parsley
• ginger
• cinnamon
• celery seed
• fennel seed
• dill
• cilatantro
• oregano
• basil
• thyme
• Himalayan sea salt
• low sodium soy sauce
• if needed, but try to limit
• honey
• limit to 1 Tbs
• FF = Free Foods
• truvia
• stevia
• coffee and tea
• in moderation
• cooking spray
• sugar free gelatin and redi-whip
• if you need a treat

Week 1, Day 1: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Four eggs (1-2 yolks); 1/4 cup grits (use 1-2 packets of truvia or stevia if needed); 8 0z water or green tea with ½ scoop protein powder.
2	P	1 Fage plain yogurt 2%.
3	P/V/Fa	Radiccio stuffed with 6-8 oz tuna salad (add dill, 1Tbsp olive oil, celery and cucumber).
4	P/V	Chicken or Turkey Breast (4 oz = deck of cards), with 2 slices of Cheese (over romaine leaves if preferred).
5	P/V/Fa	Filet Mignon (4 oz) with 1 cup roasted mushrooms; side salad with cucumber, artichoke hearts, and a low sugar/carb dressing.
6	P	Protein Shake with green tea or water as the base (optional)

Week 1, Day 2: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	1/8 to ¼ pound of Smoked Salmon on half of a whole grain bagel.
2	P	3 deviled eggs (six halves).  Mix the yolks of two eggs with 2TBSP of fat free sour cream.
3	P/V/Fa	Grilled Chicken spinach salad with cucumber yogurt dill sauce.  (use 2-3 tbsp full fat yogurt with minced dill and cucumber).
4	P/V	Chicken or Turkey Breast (4 oz = deck of cards), with 2 slices of Cheese (over romaine leaves if preferred).
5	P/V/Fa	Bison or lean beef burger with swiss cheese in a lettuce wrap.
6	P	Protein Shake with green tea or water as the base (optional)

Week 1, Day 3: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	½ cantaloupe with 2 hard boiled egg whites (one yolk) or 2% Fage yogurt (plain).
2	P	Protein bar (Quest) or shake.
3	P/C/Fa	Parmesan crusted chicken and mashed sweet potato.
4	P/V/Fa	Chicken vegetable soup.  Add Kale roasted in avocado oil as a side or into the soup.
5	P/V/Fa	Grilled steak salad with avocado, clilantro, sea salt and asparagus.
6	P	Low fat cottage cheese

Week 1, Day 4: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 scrambled egg whites (one yolk) (cook with olive oil cooking spray) ½ cup apple
2	P	1 Fage plain yogurt 2%.
3	P/C/Fa	Grilled Tilapia in olive oil with ¼ cup brown rice
4	P/V/Fa	Stir fry chicken-cook chicken, watercress and mushroom in avocado oil, add low sodium soy sauce or ginger and sea salt
5	P/V/Fa	Lean beef hamburger seasoned with olive oil, basil and black pepper side of sautéed spinach
6	P	Protein Shake (use water or green tea as the base)

Week 1, Day 5: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 cups shrimp fried rice.  (1/2 c brown rice from the fridge in a skillet with 1 TBSP avocado oil and cooking spray, peas, corn, egg white, pineapple.
2	P	Smoked Salmon and fat free cream cheese in lettuce wraps.
3	P/V/Fa	Avocado and feta cheese egg white omelette with mashed turnips or grilled zucchini.
4	P/V	Mushrooms with cilantro and watercress over skirt steak.
5	P/V/Fa	Grilled Chicken spinach salad with cucumber yogurt dill sauce.  (use 2-3 tbsp full fat yogurt with minced dill and cucumber).
6	P	Protein Shake with green tea or water as the base (optional)

Week 1, Day 6: "high" carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 poached eggs (1 yolk), two slices Ezekiel bread with avocado spread
2	P	Protein bar (Quest) or shake.
3	P/C/Fa	Fresh tuna steak grilled, ¼ cup quinoa seasoned with lemon juice, oregano and black pepper
4	P/V/Fa	Baked pecan crusted chicken (food process pecans and mix basil and black pepper, dip in olive oil then pecan mixture) over spinach salad with low sugar dressing
5	P/V/C/Fa	Grilled steak, cook with olive oil, dill, sea salt and pepper, with grilled artichoke hearts (season with same mixture as steak sauce) and baked sweet potato
6	P	1 Fage plain yogurt  2%

Week 1, Day 7: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	French Toast with 2 slices Ezekiel Bread; use two eggs and milk for the wash and cinnamon.
2	P	Chicken salad with celery and dill OR protein shake.
3	P/C/Fa	Brown rice sushi roll (with fish in the roll for protein).
4	P/V/Fa	Lean Beef and broccoli with a side salad with 1 TBSP olive oil and a pinch of sea salt (pepper optional)
5	P/V/Fa	Nori roll-ups.  Wet the nori sheets and tightly roll tuna salad to form a “cigar”
6	P	Protein Shake (use water or green tea as the base.

Week 2, Day 8: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Egg omelet (2 eggs, 1 yolk) 1/4 cup grits (add honey and cinnamon to taste)
2	P	Low fat cottage cheese
3	P/C/Fa	Grilled chicken (season with olive oil, basil and black pepper) ½ cup brown rice (season with same sauce as chicken)
4	P/V/Fa	Stir fry shrimp-add shrimp, asparagus and mushroom with avocado oil and low sodium soy sauce or ginger and sea salt
5	P/V/Fa	Lean ground beef (sauté onions in 1 Tbs olive oil and garlic powder, then add beef and brown, add shredded cheese)
6	P	Protein Bar (Quest)

Week 2, Day 9: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Grilled skirt steak with roasted sweet potatoes (cook with olive oil cooking spray, add sea salt and black pepper to taste)
2	P	Protein bar (Quest) or shake.
3	P/V/Fa	Egg omelet (4 eggs, 1-2 yolks) with spinach and cheese
4	P/V	Tuna wraps (mix with 1 Tbs olive oil and minced dill) wrap with lettuce (or radicchio)
5	P/V/Fa	Grilled Chicken (cook with 1 Tbs olive oil) season with lemon juice, parsley, garlic powder and black pepper serve with sautéed spinach
6	P	Low fat cottage cheese

Week 2, Day 10: "high" carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	3 deviled eggs (six halves).  Mix the yolks of two eggs with 2 Tbs of mustard, salt and black pepper.
2	P	Protein Shake (use water or green tea as the base.
3	P/C/Fa	Chicken salad with cucumber yogurt dill sauce.  (use 2-3 tbsp full fat yogurt with minced dill and cucumber) Serve on 2 slices Ezekiel Bread
4	P/V/Fa	Grilled salmon (mix 1 Tbs honey with 1 Tbs Dijon mustard for dipping sauce) serve with sautéed asparagus (sauté vegetables with 1 Tbs olive oil and 1 Tbs sliced almonds)
5	P/V/C/Fa	Stir fry steak- (stir fry steak, mushrooms and watercress with 1 Tbs olive oil, garlic powder, ginger and sea salt) serve over ½ cup brown rice
6	P	1 Fage plain yogurt 2%.

Week 2, Day 11: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Diced chicken (sauté chicken in olive oil with cinnamon and 1 packet Truvia) serve with ¼ cup fresh raspberries or blackberries
2	P	Low fat cottage cheese
3	P/C/Fa	Lean beef hamburger (seasoned with olive oil, basil and black pepper) melt 1 slice cheese on 2 slices Ezekiel Bread
4	P/V/Fa	Egg omelet with mushroom, spinach and one slice cheese
5	P/V/Fa	Grilled scallops (cook with 1 Tbs olive oil and low sodium soy sauce) mix in broccoli and zucchini serve with ½ cup quinoa
6	P	Protein Shake (use water or green tea as the base)

Week 2, Day 12: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 fried eggs (1 yolk) cook with olive oil cooking spray, 1/4 cup grits (use 1-2 packets of Truvia or stevia if needed and/or cinnamon)
2	P	Protein bar (Quest) or shake.
3	P/V/Fa	Grilled chicken (sauté mushrooms with 1 Tbs olive oil, garlic powder and black pepper until mushrooms are soft, mix in ½  cup chicken broth, pour mixture over chicken)
4	P/V	Grilled cod fillet (season with olive oil, parsley, garlic powder and black pepper) serve with grilled asparagus in same seasoning as cod
5	P/V/Fa	Lean ground beef meatballs (mix 1 pound ground beef, 1 egg, ¼ cup milk, ½ cup almond flour, 1 tsp oregano, 1 Tbs parsley, ½ tsp garlic powder, ½ tsp black pepper, and ¼ cup parmesan or Romano cheese) Bake for 25-30 minutes at 350 degrees F *Eat only 4oz of meat and freeze the rest* Serve with salad (olive oil, sea salt, pepper and oregano dressing)
6	P	Protein Shake with green tea or water as the base (optional)

Week 2, Day 13: "high" carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 scrambled eggs (1 yolk) cook with olive oil cooking spray serve with ½ cup fresh peaches
2	P	1 Fage plain yogurt 2%.
3	P/C/Fa	Smoked Salmon and melted Munster cheese on ½ whole grain toasted bagel
4	P/V/Fa	Chicken salad (mix shredded chicken with 1 Tbs mayonnaise, cut up celery and watercress) wrap in lettuce or radicchio
5	P/V/C/Fa	Grilled steak (season steak first with lemon juice, sea salt, black pepper, parsley and garlic powder then grill) serve with baked sweet potato and sautéed spinach in olive oil and garlic
6	P	Protein Shake (use water or green tea as the base)

Week 2, Day 14: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Rice pudding (boil 2 ½ cups milk, 1/3 cup brown rice and pinch of salt, reduce heat to simmer about 20-25 minutes, stirring often, in another mixing bowl mix together 1 egg and ¼ cup honey, add the rice mixture to the egg mixture slowly, put everything back into the saucepan on low heat for 5-10 minutes, stir in 1 tsp vanilla extract and ¼ tsp cinnamon) serve hot or cold
2	P	Low fat cottage cheese
3	P/C/Fa	4oz Ground beef sautéed in 1 Tbs olive oil, salt and black pepper, serve in low carb wrap with shredded cheddar cheese
4	P/V/Fa	Pesto Shrimp (add 1/3 cup fresh basil, 1/6 cup parmeasan cheese, 1/6 cup olive oil, 1 Tbs walnuts, ¼ tsp sea salt 1/8 tsp black pepper and 1 clove garlic in blender until smooth) serve over grilled shrimp
5	P/V/Fa	Chicken sausage (sauté onions and peppers in 1 Tbs olive oil, sea salt, black pepper and garlic) serve over sausages
6	P	Protein Shake (use water or green tea as the base)

Week 3, Day 15: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Breakfast steak (spread 1 Tbs Dijon mustard on very thin steak, put diced onions on top of steak with garlic and sea salt, simmer steak in 1 Tbs olive oil for 20 minutes)
2	P	Low fat cottage cheese
3	P/C/Fa	Tuna salad (mix tuna with 1 Tbs mayonnaise, chopped celery and watercress) serve on 2 slices Ezekiel bread
4	P/V/Fa	Egg frittata (preheat oven to 400 degrees F, grease 6 muffin cups with olive oil cooking spray, mix 4 eggs (2 yolks) 1 cup shredded swiss cheese, 1 cup shredded zucchini, ¼ cup parsley, 2 Tbs parmesan cheese and ¼ tsp black pepper, put some of the mixture in each muffin cup, bake 30 minutes)
5	P/V/Fa	Grilled chicken with roasted asparagus (cook chicken in 1 Tbs olive oil, lemon juice, parsley and black pepper, roast asparagus in same sauce)
6	P	Protein Shake (use water or green tea as the base)

Week 3, Day 16: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Apple Pie Egg Rolls (preheat oven to 375 degrees F, dice 1 green apple-mix apple, 1 Tbs lemon juice, 1 tsp cinnamon, 1Tbs honey and 1/16 tsp sea salt, mix 2 eggs with 2 Tbs water and fry until golden on both sides, pour apple mixture on top of eggs and fold together to make an omelet, bake 15 minutes)
2	P	Protein bar (Quest) or shake.
3	P/V/Fa	Broiled tilapia (preheat oven to broil, in a bowl mix 1 Tbs parmesan cheese, 1 tsp olive oil, 1 tsp lemon juice, 1/8 tsp basil, 1/8 tsp black pepper, 1/8 tsp onion powder,  coat fish with mixture, broil for 3 minutes then flip fish over and broil for 2 more minutes) serve with sautéed spinach
4	P/V	Chicken vegetable soup
5	P/V/Fa	Lean beef hamburger with 2 slices cheese, serve with artichoke and roasted red peppers sautéed in 1 Tbs olive oil and garlic powder
6	P	Protein Shake with green tea or water as the base (optional)

Week 3, Day 17: "high" carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 scrambled eggs (1 yolk) cook with olive oil cooking spray serve with ½ cup fresh raspberries
2	P	1 Fage plain yogurt 2%.
3	P/C/Fa	Steak fajitas-grill steak and onions in 1 Tbs olive oil, sea salt and garlic powder, serve on low carb wraps with shredded lettuce
4	P/V/Fa	Shrimp salad-chop cold cooked shrimp, mix with celery,  2 Tbs low fat sour cream, 1 tsp Dijon mustard, dill and parsley
5	P/V/C/Fa	Baked Chicken Thighs (preheat oven to 400 degrees F, place thighs in an oven safe container, add a lot of lemon juice, sea salt, pepper, garlic powder and oregano on top of chicken, cut up one sweet potato and ½ of an onion, bake chicken, sweet potato and onion for 1 hour, every 15 minutes baste the chicken, after 30 minutes turn the oven down to 350 degrees)
6	P	Protein Shake (use water or green tea as the base)

Week 3, Day 18: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 fried eggs cooked with olive oil cooking spray, serve with ½ cup grits (sweetened with cinnamon and truvia)
2	P	Low fat cottage cheese
3	P/C/Fa	Chicken quesadillas (spray nonstick pan on medium heat with olive oil cooking spray, place one low carb tortilla on pan spread diced grilled chicken, shredded cheese, mushrooms and zucchini, cover with another tortilla and cook a few minutes, flip tortillas over and cook another few minutes until cheese is melted)
4	P/V/Fa	Grilled Steak-marinate steak with 1Tbs olive oil and 1 Tbs low sodium soy sauce, serve with steamed broccoli, add same sauce as steak to the broccoli
5	P/V/Fa	Baked Clams (boil water then simmer about 5 clams 6-10 minutes until shell opens, only use clams if they have opened, mince clams, cook 1 Tbs chopped onions and garlic powder in 1 Tbs olive oil for 2-3 minutes, then add 1 Tbs parsely, clams, ½ Tbs lemon juice, ½ cup chopped cauliflower, cook in pan until everything is wet, place clam mixture back into clam shells on a baking sheet and sprinkle with 2 Tbs parmesan cheese, bake for 20-25 minutes at 350 degrees F)
6	P	Protein Shake (use water or green tea as the base.

Week 3, Day 19: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	French toast-use egg wash and cinnamon with 2 slices of Ezekiel bread
2	P	Protein bar (Quest) or shake.
3	P/V/Fa	Crab stuffed mushrooms (preheat oven to 375 degrees F, combine ½ cup crab meat, ¼ cup low fat cream cheese, ¼ cup parsley leaves, ¼ cup green onions, pinch of sea salt and black pepper, stuff mixture into one portabella mushroom cap or 5 white mushroom caps, spray the top of the caps with olive oil cooking spray, bake for 20 minutes at 375 degrees F)
4	P/V	Grilled Chicken-seasoned with olive oil, basil, salt and black pepper, serve with sautéed spinach in garlic powder and olive oil
5	P/V/Fa	Cheese Steak-slice steak and sauté in pan with onions, artichoke hearts, add shredded cheese and cook until melted
6	P	Protein Shake with green tea or water as the base (optional)

Week 3, Day 20: "high" carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Baked chicken-use eggwash and cover 4 oz chicken breast (can be sliced thin into 2 or 3 slices) with a mixture of almond flour, basil, sea salt and black pepper, bake for 20 minutes at 400 degrees) serve with ½ cup natural raspberry jam
2	P	1 Fage plain yogurt 2%.
3	P/C/Fa	Egg salad-mix 4 hard boiled eggs (1-2 yolks), ¼ medium red onion chopped, 1 Tbs mayonnaise, ½ stalk celery, ½ Tbs dill, ½ Tbs whole-grain mustard, ½ Tbs lemon juice and ½ tsp sea salt, serve on half of a whole wheat bagel
4	P/V/Fa	Grilled Tuna steak-marinate with 1 Tbs orange juice, 1 Tbs low sodium soy sauce, 1 Tbs olve oil, 1 tsp lemon juice, 1 tsp parsley, ½ tsp garlic powder, 1/8 tsp oregano and 1/8 tsp black pepper, serve with sautéed spinach
5	P/V/C/Fa	Grilled skirt Steak-cooked with olive oil, balsamic vinegar, thyme, sea salt and black pepper, mix in pecans when steak is almost done, top with crumbled blue cheese, serve with roasted sweet potatoes and asparagus
6	P	Protein Shake (use water or green tea as the base)

Week 4, Day 21: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 fried eggs cooked with olive oil cooking spray, serve with ½ cup grits (sweetened with cinnamon and truvia)
2	P	Low fat cottage cheese
3	P/C/Fa	Smoked salmon with low fat cream cheese on 2 slices Ezekiel bread
4	P/V/Fa	Grilled steak-marinade with 1 Tbs olive oil, 1 clove garlic, 1 Tbs Worcestershire sauce, 1 Tbs balsamic vinegar, 1 tsp yellow mustard and 1 Tbs low sodium soy sauce, serve with steamed zucchini
5	P/V/Fa	Spinach rolled chicken-preheat oven to 375 degrees F, put a¼ of a 10 oz package of fresh spinach leaves and heat in microwave for 3 minutes, stirring every minute, stir in 2 Tbs low fat sour cream, 2 Tbs shredded pepperjack cheese and ¼ tsp garlic powder, slice one chicken breast into 3 thin pieces, roll spinach mixture into chicken and secure with toothpicks, bake uncovered for 35 minutes then increase to 500 degrees and cook another 5 to 10 minutes
6	P	Protein Shake (use water or green tea as the base)

Week 4, Day 22: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Breakfast steak grilled with 1Tbs olive oil, dill and 2 Tbs lemon juice, serve with roasted sweet potatoes
2	P	Protein bar (Quest) or shake.
3	P/V/Fa	Egg omelet-4 eggs (1-2 yolks) add spinach and shredded cheese
4	P/V	Baked Salmon Steak-preheat oven to 325 degrees F, in a bowl mix 2 tsp honey, 2 tsp Dijon mustard, ¼ tsp lemon juice, spread mixture over salmon steak and season with black pepper, arrange in a baking dish and bake about 20 minutes, serve with a boiled artichoke
5	P/V/Fa	Garlic Chicken-preheat oven to 500 degrees F, sautee ¼ cup mushrooms in 1 tbs olive oil, when mushrooms are soft add 1 clove garlic and sauté until brown, add sea salt and black pepper to taste, place one chicken breast in a greased baking dish and pour mushroom garlic mixture on top, bake uncovered 15-20 minutes
6	P	Low fat cottage cheese

Week 4, Day 23: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 Fried eggs cooked with olive oil cooking spray, serve with 1/3 cup fresh peaches
2	P	1 Fage plain yogurt 2%.
3	P/V/Fa	Baked Scallops-preheat oven to 500 degrees F, rinse ½ pound scallops and place in a baking pan, sprinkle with ½ tsp garlic powder , ½ tsp sea salt, 2 tsp melted butter and 2 tsp lemon juice, bake at 500 degrees for about 7 minutes until the scallops are golden brown, serve with roasted asparagus
4	P/V	Beef and Spinach sauce-place 4 oz stew beef cut into cubes, ¼ yellow onion, ½ tsp minced garlic, sea salt and pepper in a pot and cover with water, bring to a boil and reduce heat to a simmer and cover the pot, simmer about 30 minutes, add about 2 ½ oz frozen spinach, add ¼ can crushed tomatoes and mix well, simmer for about another hour on low
5	P/V/Fa	Chicken salad lettuce wraps, mix chicken with 2 Tbs low fat sour cream and dill, add chopped celery and watercress, wrap in lettuce or radicchio
6	P	Protein bar (Quest) or shake.

Week 4, Day 24: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 scrambled eggs cooked with olive oil cooking spray, serve with ½ cup fresh pears
2	P	Low fat cottage cheese
3	P/C/Fa	Fish tacos-use 4oz cooked cod, heat 1 Tbs avocado oil on skillet and fry one low carb tortilla, drain the tortilla on paper towels, fill the tortillas with cod, shredded red cabbage and 1 tsp tartar sauce
4	P/V/Fa	Lean beef hamburger-serve with one slice cheese and side salad with low carb/sugar dressing
5	P/V/Fa	Chicken Avocado Salad-shred ½ cup cooked chicken, dice ½ an avocado into medium sized pieces, mix with 1 tsp lime juice and sea salt, add 1/16 cup sliced green onion and 1/8 cup chopped fresh cilantro, mix 1 Tbs mayonnaise and 1 tsp lime juice then add to other ingredients and mix well
6	P	Protein Shake (use water or green tea as the base)

Week 4, Day 25: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	Rice pudding (boil 2 ½ cups milk, 1/3 cup brown rice and pinch of salt, reduce heat to simmer about 20-25 minutes, stirring often, in another mixing bowl mix together 1 egg and ¼ cup honey, add the rice mixture to the egg mixture slowly, put everything back into the saucepan on low heat for 5-10 minutes, stir in 1 tsp vanilla extract and ¼ tsp cinnamon) serve hot or cold
2	P	Low fat cottage cheese
3	P/C/Fa	Chicken and Egg Hash Browns-sauté a  ¼ onion in ½ Tbs olive oil add 1 clove garlic for one more minute, add 4 oz skinless chicken breasts cubed, ½ sweet potato peeled and diced, cover and cook about 10 minutes, stir in ½ Tbs parsley, sea salt and black pepper, make a hole in the middle of the hash and drop one egg, cover and cook about 8-10 more minutes
4	P/V/Fa	Grilled Shrimp-marinate shrimp with olive oil, lemon juice, oregano, sea salt and black pepper, serve with roasted asparagus
5	P/V/Fa	Beef and Cheese Dip-preheat oven to 375 degrees F-brown 4 oz ground beef, in a bowl mix ¼ cup cooked spinach, 4 oz low fat cream cheese, 1/8 tsp onion powder, 1/8 tsp garlic powder, 1/8 tsp sea salt, mix in beef and transfer to oven safe dish, back for about 30 minutes, serve with celery sticks
6	P	Protein Shake (use water or green tea as the base)

Week 4, Day 26: low carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 poached eggs, serve on 1 slice Ezekiel bread with avocado spread and one slice of tomato
2	P	1 Fage plain yogurt 2%
3	P/V/Fa	Steak stir fry-cook 4 oz diced skirt steak in 1 Tbs olive oil with garlic powder, sea salt and black pepper, add onions, mushrooms and watercress, cook with low sodium soy sauce until vegetables are tender
4	P/V	Grilled Chicken-marinate with olive oil, basil, sea salt and black pepper serve with steamed broccoli
5	P/V/Fa	Coconut Shrimp-preheat oven to 450 degrees F in a bowl combine one egg white, 2 Tbs almond flour and a 1/4 tsp baking powder, in 2 separate bowls but 2 tbs almond flour and 1/3 cup flaked coconut, dip each of 6 shrimp first in flour, then egg mixture then coconut and place on a baking sheet greased with olive oil cooking spray, bake for 8-10 minutes, serve with horseradish dipping sauce
6	P	Protein Shake with green tea or water as the base (optional)

Week 4, Day 27: "high" carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	2 Fried Eggs (1 yolk) serve with ½ cup fresh grapes
2	P	Protein bar (Quest) or shake.
3	P/C/Fa	Clam sauce-sauté 1 Tbs olive oil in a large pan with 2 Tbs chopped onions and ½ tsp minced garlic, add ½ tsp lemon juice, 2 Tbs white grape juice, ¼ tsp crushed red pepper, 1/8 tsp oregano,1/8 tsp dried basil, heat on medium flame, once mixture is heated add 1 (6.5 oz) can minced clams with juice, heat another few minutes until clams are heated  serve over quinoa
4	P/V/Fa	Grilled Steak with mushroom gravy-heat 2 tsp olive oil, stir in 1/8 package sliced mushrooms, season with sea salt and simmer about 20 minutes, and then add 2/3 cup natural beef stock, add pinch of black pepper and thyme, cook another about 20 minutes stirring often, pour over grilled steak and serve with sautéed spinach
5	P/V/C/Fa	Cornflake Crusted Halibut-mix ½ Tbs minced fresh cilantro, 1 Tbs low fat mayonassie, 1/8 tsp garlic powder to make aioli sauce, in a separate bowl combine1/8 cup fat free milk, ½ egg white and whisk together, in another bowl mix ½ cup cornflakes, 1 tbs almond flour, a pinch of salt and black pepper, heat 1 Tbs avocado oil in a pan, put 1 oz halibut fillet in egg wash then cornflake mixture and fry in pan about 4 minutes on each side, serve fish with aioli mixture and brown rice
6	P	1 Fage plain yogurt  2%

Week 4, Day 28: moderate carb day

MEAL	TYPE	Notes
1	P/ C  or Fr	French Toast with 2 slices Ezekiel Bread; use two eggs and milk for the wash and cinnamon.
2	P	Low fat cottage cheese
3	P/C/Fa	Chicken Fajitas-use 4 oz grilled chicken, sautéed peppers and onions in 1 Tbs olive oil, seasoned with sea salt pepper and garlic powder, serve in one low carb tortilla with low fat sour cream
4	P/V/Fa	Shrimp Scampi- heat 1 Tbs olive oil in pan, add 1 garlic clove and a pinch of red pepper flakes, sauté for 1 minute, add 6 cooked shrimp to pan, add 1/8 cup white grape juice, boil for 2-3 minutes then flip shrimp and boil for another 2-3 mintues, remove from heat and add 1 tsp lemon juice, pinch of black pepper and ½ Tbs parsley
5	P/V/Fa	Lean beef hamburger, serve with one slice cheese and sautéed spinach with garlic and olive oil
6	P	Protein Shake (use water or green tea as the base)