40% Protein “Athletes” Weight Loss Plan

Dec 19, 2013

This plan is based on the theory that a fueled metabolism runs hotter. The plan is extremely precise and not variable. The high amount of protein will likely keep you not hungry for several hours. You alternate between the very low carb day and a higher carb day. The higher carb day follows a format similar to The 24-Hour Body or The Slow Carb Diet plans).

Higher Carb Day*

First Meal

1 whole egg + 3-5 whites, 1/2 cup cooked oatmeal or other whole grain hot cereal, 1/2 cup berries, 1-2 C non-starchy veggies

Second Meal

4 oz. white meat chicken or turkey, 1/2 cup sweet potato or legumes, 1/2 cup berries

Third Meal

5 oz. white fish, 1/2 cup brown rice or legumes** or yam

Fourth Meal

4 oz. white meat chicken or turkey, 2 oz. guacamole or avocado, 1-2 C non-starchy veggies

Fifth Meal

1 C low fat cottage cheese, 1 Tbs. nut butter

Lower Carb Day*

First Meal

2 whole eggs + 3-5 whites, 1/2 C berries, 1 oz. hard cheese, 1-2 C non-starchy veggies

Second Meal

Protein shake made with 30 grams of protein powder, water, 1Tbs. nut butter, 1/2 C berries

Third Meal

5 oz. white meat turkey or chicken, 1 oz. raw nuts, 1-2 C non-starchy veggies

Fourth Meal

Protein shake made with 30 grams of protein powder and water, 1 oz. raw nuts

Fifth Meal

5 oz. grassfed beef, 3 oz. avacado or guacamole, 1 tsp oil on 1-2 C non-starchy veggies

Non- Starchy Veggies include: broccoli, cauliflower, string beans, asparagus, eggplant, celery, peppers, spinach, kale, collards, brussel sprouts.

Other Lower Glycemic Fruits include: pears, peaches, apples, pomegranate, oranges, grapefruit, necarines.

*2000 mg of good quality fish oil daily with meals (usually 4 caps), **legumes are the “slowest” carb