Slow-Carb Diet
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Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils (also called “dal” or “daal”)
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
Asparagus
Peas
Broccoli
Green beans
Breakfast
The ideal breakfast is 30g of protein within 30 minutes of waking up. Eggs are an easy way to do this (and boost success rate by 10%). Some meal ideas:
Smoothie with 30g of protein powder
3 eggs (16g) with 3 slices of Canadian bacon (13g)
2 eggs (12g) with 1/2 cup black beans (20g), salsa and guacamole
3 servings of spinach or broccoli frittata (30g or 5-6 eggs plus some protein from the veggies)
Caffeine is okay! Drink unsweetened coffee or tea without milk or cream. If you drink caffeinated soda in the morning, limit it to one can of diet soda a day.
Lunch and Dinner
Most of your meals will be a combination of protein + vegetables from the list above. Here’s a tip: Cook in bulk so that you have leftovers for a couple of days (or freeze individual serving sizes for much later). Here are some ideas:
Roasted chicken with mixed vegetables
Salad bowl at Chipotle: hold the corn salsa, sour cream and cheese and add guacamole
Mustard-crusted pork loin with spinach and mushrooms
Steak with ghee and asparagus or green beans
Tunafish with mustard and/or salsa with a fresh spinach salad
Homemade burrito bowl: leftover chicken breast, black beans, salsa and guacamole
Lentil stew
Beef and bean chili
Meat and vegetable curry
Beverages
Drink lots of water and drinks with zero calories. Make these substitutions for beverages with calories that you’d normally drink:
Flavored water with lemon or vegetables
Unsweetened beverages like tea are okay. Limit diet soda to one per day
Coffee with cinnamo
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils (also called “dal” or “daal”)
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
Asparagus
Peas
Broccoli
Green beans
Breakfast
The ideal breakfast is 30g of protein within 30 minutes of waking up. Eggs are an easy way to do this (and boost success rate by 10%). Some meal ideas:
Smoothie with 30g of protein powder
3 eggs (16g) with 3 slices of Canadian bacon (13g)
2 eggs (12g) with 1/2 cup black beans (20g), salsa and guacamole
3 servings of spinach or broccoli frittata (30g or 5-6 eggs plus some protein from the veggies)
Caffeine is okay! Drink unsweetened coffee or tea without milk or cream. If you drink caffeinated soda in the morning, limit it to one can of diet soda a day.
Lunch and Dinner
Most of your meals will be a combination of protein + vegetables from the list above. Here’s a tip: Cook in bulk so that you have leftovers for a couple of days (or freeze individual serving sizes for much later). Here are some ideas:
Roasted chicken with mixed vegetables
Salad bowl at Chipotle: hold the corn salsa, sour cream and cheese and add guacamole
Mustard-crusted pork loin with spinach and mushrooms
Steak with ghee and asparagus or green beans
Tunafish with mustard and/or salsa with a fresh spinach salad
Homemade burrito bowl: leftover chicken breast, black beans, salsa and guacamole
Lentil stew
Beef and bean chili
Meat and vegetable curry
Beverages
Drink lots of water and drinks with zero calories. Make these substitutions for beverages with calories that you’d normally drink:
Flavored water with lemon or vegetables
Unsweetened beverages like tea are okay. Limit diet soda to one per day
Coffee with cinnamo
艾莉森
创建时间: 2014-08-17 最后修改: 2014-10-12
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