Views
1 week ago

Core_Booklet

Low-Carb Meal Plan

Low-Carb Meal Plan Wake-Up Breakfast Mid-Morning Snack Lunch Afternoon Snack 8 oz water Meal: 4-6 oz lean protein, 1 cup fruit, 1 cup (prepared) oats Meal: High protein snack Product: Xyng Meal: 4-6 oz lean protein, 2 cups vegetables, 1 serving of healthy fats Meal: Lean shake Dinner Meal: 4-6 oz lean protein, 2 cups vegetables, 1 serving of healthy fats Product: Cheat (30 minutes before dinner) Before Bed 12 oz water Product: Flush (see product overview on page 7 for usage) • One cheat meal is allowed every Saturday. (See xyngular.com/core-resources for guidelines.) • Drink at least 64 oz of water a day. Lean Proteins Chicken Breast Eggs Turkey Breast Tuna Tofu Elk Fish Shellfish Natural Almond Butter (2T) Beef (lean cuts) Lean “shake it up” ideas Healthy Fats Coconut Oil (1T) Olive Oil (1T) Sesame Oil (1T) Sunflower Oil (1T) Avocado (1/4 fruit) Vegetables Asparagus Bell Peppers Broccoli Brussels Sprouts Cabbage Cauliflower Celery Green Beans Kale Romaine Lettuce Onion Spinach Squash Mix 1 scoop of Lean with 8 ounces water or almond milk, rice milk, or coconut milk. Choose an option below and shake well in Xyngular shaker bottle or add ice and blend to make a smoothie. High Protein Snacks 2% Cottage Cheese (1/2 cup) 0% Greek Yogurt (6 oz) Hard Boiled Eggs (2 whole eggs) Turkey Breast (3-5 slices) Lean Shake (1 scoop) • Chocolate: 1T of unsweetened baking cocoa • Coffee: 1T instant coffee crystals • Mocha: combine coffee crystals and baking cocoa • Spice: cinnamon, nutmeg, cloves, or other favorites • Fruity: add Global Blend/Xypstix 10 For more low-carb resources and food suggestions visit xyngular.com/core-resources

Low-Carb Sample Meal Plan Day 1 Day 2 Breakfast Eggs, oatmeal, strawberries Lunch Turkey taco lettuce wraps Dinner Fajita spiced chicken w/peppers & onions Breakfast Greek yogurt Lunch Vegetable frittata, broccoli Dinner Steak chimichurri, tomato salad, green beans Day 3 Day 4 Day 5 Breakfast Asian style omelet, toast, fruit Lunch Basil chicken, carrots Dinner Moroccan spiced salmon, kale, broccoli, cauliflower Day 6 Breakfast Vegetable frittata, oatmeal, blueberries Lunch Chicken & vegetable stir-fry Dinner Garlic paprika shrimp w/broccoli, asparagus Day 7 Breakfast Greek yogurt Lunch Zucchini salad, garlic chicken breast Dinner Grilled snapper, red onion & scallions, spinach Breakfast Greek yogurt, fruit, toast Lunch Chicken salad, broccoli Dinner Zucchini noodles w/kale pesto & chicken breast Breakfast Vegetable frittata, fruit Lunch Garlic chicken, zucchini Dinner Green salad w/seared tuna & balsamic For full meal plans, resources and recipes: xyngular.com/core-resources 11