Here is a sample menu for low carbs. Found this on a forum and thought to post it here. It can be used as a template for phase 1.... although I will be hitting a few calories less and also plan to have shakeology each day along with a whey protein shake.
2200 low carb for men:
meal 1 - oatmeal - 3/4 cup; egg whites (6) with a whole egg; 1 grapefruit = 448 cal, 39.2 protein, 50.3 carbs, 9.6 fat
meal 2 - oatmeal - 3/4 cup; egg white (6) with a whole egg = 402 cal, 38.6 protein, 38.4 carbs, 9.5 fat
meal 3 - yams - 5 oz, chicken - 6 oz, broccoli - 1 cup = 392 cal, 42.9 protein, 42.6 carbs, 5.7 fat
meal 4 - beef - extra lean - 5 oz, asparagus - 10 spears = 326 cal, 47 protein, 6 carbs, 11.3 fat
meal 5 - salmon - 5 oz, green beans - 6 oz, flaxseed oil - 1/2 T (supplement) = 372 cal, 36.5 protein, 12 carbs, 18.5 fat
meal 6 - tuna, water packed - 6 oz, light italian dressing - 3 T, large mixed green salad - 2 cups, flaxseed oil - 1/2 T (supplement) = 297 cal, 39 protein, 13 carb, 8.5 fat
totals = 2237 cals, 243.2 g protein (46%), 162.3 g carbs(32%), 63.1 g fat(22%)
2200 low carb for men:
meal 1 - oatmeal - 3/4 cup; egg whites (6) with a whole egg; 1 grapefruit = 448 cal, 39.2 protein, 50.3 carbs, 9.6 fat
meal 2 - oatmeal - 3/4 cup; egg white (6) with a whole egg = 402 cal, 38.6 protein, 38.4 carbs, 9.5 fat
meal 3 - yams - 5 oz, chicken - 6 oz, broccoli - 1 cup = 392 cal, 42.9 protein, 42.6 carbs, 5.7 fat
meal 4 - beef - extra lean - 5 oz, asparagus - 10 spears = 326 cal, 47 protein, 6 carbs, 11.3 fat
meal 5 - salmon - 5 oz, green beans - 6 oz, flaxseed oil - 1/2 T (supplement) = 372 cal, 36.5 protein, 12 carbs, 18.5 fat
meal 6 - tuna, water packed - 6 oz, light italian dressing - 3 T, large mixed green salad - 2 cups, flaxseed oil - 1/2 T (supplement) = 297 cal, 39 protein, 13 carb, 8.5 fat
totals = 2237 cals, 243.2 g protein (46%), 162.3 g carbs(32%), 63.1 g fat(22%)
