Monday, Tuesday, Wednesday, Friday: Low CarbsEat within 30 minutes of waking and every 3 hours after (total of 5 meals)Always eat a high carb breakfast

Low Carb Day (Example)Breakfast: Omelet +Baked PotatoSnack 1: Cottage Cheese, Almonds, Nut butterLunch: Veggie Burger +VeggiesSnack 2: Cheese and HamDinner: Steak with a side salad

High Carb Day (example)Breakfast: Breakfast BurritoSnack 1: Cottage Cheese, granolaLunch: Burger +VeggiesSnack 2: apple + protein shakeDinner: chicken +riceSunday: Cheat day

Breakfast: A hard-boiled egg and a slice of toast Cottage cheese, celery and an orange 1/2 banana with almond butter 1/2 cup nonfat plain Greek yogurt with 1 tbsp low-fat granola An almond milk protein shake with apple One low-carb tortilla, heated and spread with low-fat white cheese (pop under broiler until it melts or in microwave). Sprinkle withcinnamon and ginger. Lunch: A salad made of veggies that include tomatoes and peppers.Top with salsarather than salad dressing and mix in one can or pouch ofdrained, water-packed salmon. With it:Brown rice sprinkled with garlic.Garlic Lime Chicken Serves 22 boneless skinless chicken breast halves2 teaspoons butter2 teaspoons olive oil2 tablespoons low sodium chicken broth1 tablespoons lime juiceSEASONING teaspoon salt teaspoon pepperPinch of cayenne pepperPinch of paprika teaspoon garlic powder teaspoon onion powder teaspoon thyme1. Mix seasonings together in large zip-top baggie. Add chicken breasts to the bag, seal, and smoosh around until all chicken is well coated with seasoning.2. Add butter and olive oil to pan and melt.3. Add chicken and cook on both sides until done. Remove from pan and keep warm.4. To skillet, add lime juice and broth. Using a whisk, mix the liquids and browned bits off pan bottom and sides. Continue cooking until sauce has reduced slightly.5. Add chicken back to the pan, coating with the sauce. Then serve.On a low carb day, serve with your favorite veggies like asparagus or broccoli and a green salad.On a high carb day, sweet potatoes make a great side dish ordiced potatoes. (I added just a touch of cheese for our guilt free day!)Enjoy!