How	to	Carb	Cycle	(Vegetarian/Pescatarian	Version)	
       	
       High-Carb		
       Breakfast:	1	serving	protein,	1	serving	starch,	1	serving	fruit		
       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	seasonings)	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	tofu	(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	grain	toast	(starch)	with	Tofurky	(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	butter	(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.