So if you've been following my posts, you'll see that last week I did a full day meal plan for the low side of calorie cycling (you can check out my other meal plans as well!). When you are taking part in calorie cycling, you want to change up your daily calories so that your body gets a bit of the shock to the system. Generally, you alternate one day eating the low (but safe) end of your calorie range, and the next day the high end. That can often trigger your body to start losing again.
I'm also following the plateau breaking practices of choosing lower glycemic carbs in my meals, and looking to emphasize lean proteins rather than dairy-based proteins, as these choices can also help break up a plateau.
I have had an incredibly stressful couple of weeks, so I'm not expecting great results at my Monday weigh in no matter what choices I make. Cortisol and lack of sleep absolutely take an affect on the scale. But in the meantime, I'm going to take things one day at a time and do my best!
Let me know what you think of these recipes!
Breakfast:
Breakfast Tacos:
1/4 cup black beans, drained and warmed in the microwave
2 large eggs
1/4 avocado
1 tsp butter
1/2 oz shredded cheddar cheese
your favourite veggies, diced (try red onion, bell peppers, and diced tomato)
fresh cilantro (optional)
1 tbsp salsa
black pepper, salt to taste
Heat up a medium pan and add the butter. When it's bubbling, add your veggies and a little salt and pepper. When softened, add your eggs and cook to your preferred level of doneness. Fold the Crepini wraps in half (they're quite large and thin so this makes them sturdier), and fill them with 1/2 the beans followed by the veggie and egg mix. Top with cheese, avocado, and salsa. Serves two.
Tacos aren't just for dinner anymore! While there's carbs in this meal, they are from the beans which are a great choice for healthy, low glycemic carbs that also contain protein.
Breakfast Summary: 220 calories, 14.5g fat, 8.5g carbs, 14g protein
Morning Snack:
Low GI Trail Mix:
1/2 cup macadamia nuts1/2 cup almonds
1/2 cup pecans
1/3 cup unsweetened coconut chips
6 tbsp sugarfree chocolate chips like
Lily's or
Ross (you can do half and half different kinds!)
3 tbsp pumpkin seeds
3 tbsp unsweetened cranberries or blueberries
Quick and easy- mix all the ingredients together and stir in an airtight glass jar. This recipe makes ten 1/4 cup servings.
Since I figure you likely won't be hungry after that delicious breakfast, snack is something you can nibble on all morning! On days when you aren't calorie cycling, I'd mix in some air popped popcorn as well.
Snack Summary: 226 calories, 19.5g fat, 10.5g carbs, 6g protein
Lunch:
Shrimp Coleslaw Salad Bowls:
2 cups shredded coleslaw mix
1/3 cup thinly sliced radishes
2 green onions, thinly sliced
1.5 tbsp seasoned rice wine vinegar
1 tbsp toasted sesame oil
2 tbsp toasted sesame seeds
1/2 tbsp lime juice
1/4 tsp crushed red pepper flakes
1/4 tsp salt
2 cups shelled edamame
1 medium avocado, diced
1/2 lime, juiced and zested
12 oz shrimp, cooked and chilled
In a large bowl, mix the vinegar, oil, sesame seeds, lime juice, and spices. Add coleslaw mix, radishes, edamame, and green onions, and toss to coat. Divide the coleslaw into four lunch containers. Pour the lime juice and zest over the avocado chunks until coated. Top each container with 1/4 each of the shrimp and avocado, and refrigerate until ready to eat.
This recipe is great to meal prep in advance for work lunches, and the flavours will get richer after a night in the fridge! The lime juice will keep the avocado fresh.
Lunch Summary: 364 calories, 19g fat, 20g carbs, 28g protein
Afternoon Snack:
Let's make this quick and easy, and just grab a Quest Protein Cookie for lunch! These are considered keto so work just fine for our calorie cycling day. They taste best warmed up just a little in the microwave.
Snack Summary: 250 calories, 18g fat, 19g carbs, 15g protein
Dinner:
Grilled Steak & Asparagus Rolls:
1/2 lb skirt steak
1/4 lb asparagus, ends trimmed
1/2 red bell pepper cut into thin strips
1/2 yellow bell pepper, cut into thin strips
1 tbsp olive oil
2 tsp Montreal steak spice
Fill the bottom of a medium pan with about 1 inch of water. Bring to a simmer and add asparagus. Steam for 2 minutes. The asparagus will not be fully-cooked, but will be slightly crisp. Remove from water and pat dry. Set aside.
Preheat a grill to medium-high heat. Cut the skirt steak into 2 equal portions and pound ⅓ inch thick. Season both sides with Montreal Steak Spice.
Place a few pieces of asparagus and a few pieces of pepper towards one side of a piece of steak. Roll the steak around the asparagus and peppers. Secure with toothpicks. Repeat with remaining steak and veggies.
Brush the steak and veggies with olive oil. Grill about 3-4 minutes per side and rotate 3-4 times to make sure all portions have a good sear. Use a meat thermometer to cook the steak to desired doneness. Serves two.
You don't have to be fancy and cut these into rolls- they'll taste just as good in a larger piece but won't look quite as pretty. You can also serve these with my
Cajun Fries on the side if you're looking for a starchy side dish!
Dinner Summary: 354 calories, 21g fat, 8.5g carbs, 25g protein
Dessert:
Microwave Mug Cake:
1 tbsp Butter, melted 1 tbsp Coconut flour or 3 tbsp Almond flour
2 tbsp Swerve or Splenda
1 tbsp cocoa powder (if you'd rather make a peanut butter mug cake, swap in 1 tbsp PB2) 1/2 tsp baking powder
1 egg, beaten
1 tsp vanilla
In a microwave safe coffee mug, melt the butter in the microwave for 10 seconds. Add the coconut flour or almond flour, sweetener, cocoa powder or PB2, baking powder, vanilla and beaten egg. Mix well. Microwave on high for 60 seconds, being sure not to overcook and dry out the cake. Drizzle with melted sugar free chocolate chips if desired.
Dessert Summary: 312 calories, 28g fat, 7g carbs, 12g protein
Daily Total: 1726 calories, 120g fat, 73.5g of carbs, 100g protein
Hope you find this second calorie cycling menu helpful! There's absolutely nothing wrong with the occasional higher calorie day, especially if it's full of nutrient dense food options. You'd be surprised how often eating a little bit more can shock your body into dropping a little extra weight!
Let me know if you try any of these recipes!! I'd love to hear what you think!
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