SAMPLE Food Log

Low Carb Day Food Log (less than 100g net carbs)

Breakfast

Break fast around noon

2 or 3 Eggs (or protein shake)

Black coffee

Water

Snack

Almonds

Water

Meal 2

HUGE Cobb Salad with low carb toppings

Chicken

Avocados

Cherry Tomatoes

Almonds

Bacon

Mushrooms

Dressing

1/4 C EVOO

2 tsp lime zest

3 Tbsp lime juice

1.5 tsp honey

Kosher salt

Freshly ground black pepper

Snack

Protein Shake

Water

Dinner

Salmon

Broccoli

Water

Regular Macro Day Sample Food Log

Breakfast

Break fast around noon

2 or 3 Eggs (or protein shake)

Black coffee

Water

Snack

Almonds

Water

Meal 2

HUGE Cobb Salad with low carb toppings

Chicken

Avocados

Cherry Tomatoes

Almonds

Bacon

Mushrooms

Beans

Carrots

Peas

Dates or Strawberries

Dressing

1/4 C EVOO

2 tsp lime zest

3 Tbsp lime juice

1.5 tsp honey

Kosher salt

Freshly ground black pepper

Snack

Banana and peanut butter

Water

Dinner

Paleo Meatloaf

Sweet Potato

Green beans or brussel sprouts with bacon

Water

Regular Macro Dinner Ideas

Fish Tacos

Mahi mahi - marinated for 15 min in mojo and baked/grilled. Shred fish and serve in gluten-free tortilla; top with homemade guacamole or just sliced avocado. Shred red and green cabbage and toss with olive oil, vinegar, celery seed and a drop of honey then top the fish with it.

Post Dinner Snacks

Fruit

Veggies and homemade hummus

Almonds

Dates

Roasted chickpeas

Popcorn with nothing on it

Dried fruit

Salami

*The sample food log is simply an example of how to eat on a given day. It is not a meal plan to follow strictly. The listing is not all inclusive and it is not a prescription diet. If you choose to follow a similar plan, log your food in My Fitness Pal with your desired portion sizes to be sure you are staying on track with macros. Focus on protein and be sure you are not going overboard on good fats. Please post in our accountability group if you have questions about how to form your own personal meal plan or if you have questions about particular recipes, ideas, etc. Clean nutrition and hard work in the workouts is key. Be committed and consistent. Keep us updated on a daily basis and stay accountable for maximum results. 

More Food Log Ideas

Brussel Sprouts w/ Dijon

In small bowl, whisk olive oil, Dijon mustard, smoked paprika, garlic powder and onion powder until combined. Pour mixture over Brussel sprouts. (Consider using mustard and spices "to taste" - based on desired flavor).

Curried Carrots

Drizzle olive oil on carrots and sprinkle with curry powder and salt to taste; roast at 375 degrees for 25-30 min. Stir at least once. Toss w/a drizzle of honey before serving.

Parmesan Roasted Green Beans

Drizzle green beans w/olive oil; roast at 415 degrees for 15 minutes and sprinkle w/parmesan cheese before serving.

Grilled Asparagus w/ Balsamic

Whisk 1 Tbsp. olive and 1 Tbsp. balsamic vinegar; coat asparagus with mixture and let marinate 30 minutes then grill (in foil or directly on the grill); you can also roast in the oven.

Roasted Chickpeas

Toss chickpeas with olive oil, chili powder, cumin, garlic powder and salt; roast at 350 degrees for 30-35 minutes.

Sauteed Artichokes w/ Capers

Use canned artichokes for this. Drizzle olive oil in saute pan, add artichokes and saute until they have brown crispy edges; add a splash of chicken broth to the pan, 1 tsp. real butter, a squeeze of half a lemon and as many capers as you'd like; simmer until the broth cooks down a bit.

Food Log Protein Ideas

Grilled Chicken Salad

Spinach/Kale w/grilled chicken and berries (strawberry/blueberry/dried cranberry) - pecans/walnuts/pine nuts and if you want, 1 oz goat cheese. For the dressing: use balsamic and olive oil, or lime w/olive oil and honey.

Mixed Greens with Tuna

Thinly slice celery, scallions, and mince 1 sweet gherkin to add to the greens and tuna. Serve without dressing. You can also add chopped boiled egg.

Another Dressing Idea

1 Tbsp. dijon/whole grain mustard, pinch of salt, juice of half a lemon, minced garlic, whisk in olive oil (about 1⁄4 c).

Salmon with Sriracha and Lime

Mix juice of half a lime with 1 Tbsp. maple syrup, 1 1/2 tsp sriracha and a pinch of salt. Pour over salmon and bake in foil or in a baking dish at 425 degrees for 15 min; top w/chopped cilantro to serve.

Shrimp with Feta and Tomato Sauce

Saute onion in olive oil; add as much garlic as you want (2 cloves is what I use); add 28 oz low sodium diced tomatoes; bring to a boil, then simmer for 5 minutes; add 1/4 c. parsley, 1 Tbsp dill and 1 lb shrimp (peeled and deveined); top w/2/3 c. feta cheese; bake in the oven at 425 degrees for 12-15 minutes (I serve this alone or over brown rice).

Flavorful, Moist Chicken

Marinate chicken breasts overnight in mojo - grill or bake the next day.