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Sample Low Carb Day

One of the main pain points my clients experience when they start a boot camp session with me is how to navigate low carb days. In this post I will share with you my top 3 tips for CRUSHING low carb day along with a sample low carb day menu from start to finish.

Top Tips

  1. 1. Pre-plan EVERYTHING you plan to eat on low carb day in MyFitnessPal BEFORE you eat it! It is very difficult as a beginner to nail low carb days without a little pre-planning. As you become more well-versed in nutrition pre-planning won’t be as necessary, but as you get started it is an absolute must if you are looking to crush the carb cycling game.

  2. Don’t re-create the wheel. Use resources such as pinterest and crowd sourcing for low carb day meal/snack ideas. Ask your friends on Facebook, ladies in your boot camp group, or your coach for their go-to low carb day meals and snacks. This will help you think outside the box and try new things!

  3. Focus on what you CAN eat as opposed to what you CAN’T eat. If you are a member of one of my boot camps you know that carbohydrates are an essential fuel source for us throughout our week. Just not so much on low carb days. Try to stay focused on all the yummy healthy fats and protein sources you get to fuel your body with on low carb days as opposed to focusing on all the carbs you have to miss out on. Just remember – low carb days are only 2 days/week! You’ve got this!

Low Carb Day Meals

  • Meal 1 (11a-1p) 2 turkey sausage patties topped with 2 wedges of laughing cow cheese with 2 fried eggs on top

  • Meal 2 (5p-7p) Spaghetti squash or zuchinni noodles with meal of your choice (chicken, grass fed ground beef, all natural sausage or turkey sausage, shrimp, steak), with .5c of low carb sauce. (Rao’s brand is 3g net carbs).


  • Flavored Almonds

  • Pistachios

  • String cheese

  • Baby Bel Cheese

  • Peanut butter on celery

  • Quest bar

  • Protein shake

  • Hard boiled eggs

  • Turkey and cheese roll up

  • Carrot sticks and hummus

  • Bacon

  • Full fat yogurt

  • Avocado

  • Veggies +guacamole

  • Cottage cheese

  • Edemame

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