The Plan Simplified with Sample Menu

The original blog that includes the whys of this plan can be found here:
http://amyeaustin.blogspot.ca/2012/03/how-to-grow-human-and-how-to-shrink-one.html

So the plan in a Nut Shell

5 Meals A Day-First Meal no later then 30 minutes after waking up.

Always start you day off with a high carb breakfast-using complex carbs.

Meal Timing Example:

Change to Your Own Times

Time
6:30am	WakeUp
7am	Breakfast
10am	Meal #2
1am	Meal #3
4pm	Meal #4
7pm	Meal #5

8 Day Cycle (with an optional 2^nd cleanse day)

The 8 Day Carb Cycling Plan
Day 1	High Carb Day
Day 2	Low Carb Day
Day 3	High Carb Day
Day 4	Low Carb Day
Day 5	High Carb Day
Day 6	Low Carb Day
Day 7	Cheat Day
Day 8	Cleanse Day
Day 9 (optional)	Cleanse Day

Portioning Meals:

Protein: The size and thickness of your palm=approximately 3 oz.

Fats:  The size of your thumb=approximately 1 tablespoon

Veggies:  The size of two closed fists=approximately 2 cups

Flavorings: The size of two fingers=approximately 2 teaspoons

Carbohydrates:  The size of one closed fist=approximately 1 cup

How to Make a Low Carb Meal

1 Protein Portion +1 Fat Portion + 1Veggie Portion + 1 Flavoring Portion

How to Build a High Carb Meal:

1 Protein Portion + 1 Carb Portion + 1 Veggie Portion + 1 Flavoring Portion

Ingredient	High Carb Meals	Low Carb Meals
Proteins	1 portion	1 portion
Carbs	1 portion	None
Veggies	Unlimited except for root/starchy veggies they count as carbs	Unlimited except for root/starchy veggies they count as carbs
Fats	None	1 Portion
Flavorings	1 portion,  plus unlimited herbs, spices, seasonings	1 portion, plus unlimited spices, seasonings

A week of Meals:

Will add more as I make them up :o)

A couple of notes:  I do not use "low-fat" products.  I truly believe that to make something low fat, low sugar etc, means that there are chemical processes involved and or added not good for you items.  Also as you know Soy is a HUGE no no on my list.  If you are looking for salad dressings, mayos those types of things-read the ingredient list and avoid items with these in it.

As I build up my own personal menus I will add to this blog, so be sure to check back often.  I am working on some homemade salad dressings at the moment :o)

As you can see I have blended my Isagenix products into this plan quite well.  I utilize the IsaSnacks and IsaDelights for moments of "I can't make it to the next meal".  Have only had to do that a couple of times, and when I looked back I thought, hmmm what didn't work from that last meal that made me hungry.  Still working out the details :o)  I also take an IsaFlush at bed time.

Drinks:  Remember to drink your water-a good rule of thumb is 1/2 your body weight in ozs.  So 200lbs=100ozs or 3litres.  If you can drink more.  I add Energix to water at least 2 times a day, usually after working out.  As well to flavour my water-cuz let's be honest it can get darned boring-I add lemon juice, orange slices, lime slices etc. 

	Breakfast	Snack 1	Lunch	Snack 2	Dinner
Day 1 High Carb Day	IsaLean Shake 1 oz Ionix Supreme 1 Natural Accelerator	Shrimp and Broccoli Bowl over Rice 4 oz Shrimp ½ cup brown rice 1 cup steamed broccoli ½ tsp soya sauce	Tuna Sandwich 3oz Tuna 1 Slice Ezekial Bread 2 Leaves Romaine Lettuce 2 slices tomato 1 tbsp mayo 1 oz Ionix Supreme 1 Natural Accelerator	1 scoop IsaPro ½ scoop Choc Isalean 1 scoop IsaFruit	Chicken Mexicana 3oz chicken ¼ cup of corn ¼ cup black beans 1 green pepper diced 2 tsp Frank’s Red Hot 3 tbsp salsa
Day 2 Low Carb Day	Isalean Shake 1 oz Ionix Supreme 1 Natural Accelerator	Egg Salad Blue Style 2 Eggs Hardboiled 3 cups mixed Tomato, Cucumber, Lettuce 1 tbsp Blue Cheese ¼ Avacado Chopped Balsamic Vinegar to taste	Mexicana Cottage 1 cup cottage cheese ½ cup chopped Tomatoe ¼  avacado 3 tbsp salsa 1 oz Ionix Supreme 1 Natural Accelerator	1 scoop IsaPro 1 scoop Energix 1 scoop IsaGreens ¼ avocado	Chicken Tacos 2-3 oz chicken breast grilled ¼ cup each tomato, onion, cucumber 1-2 leafs romaine lettuce 1 oz cheese shredded 3 tbsp salsa Lime Juice Can add fajita spices to taste-if store bought watch for sugar and msg on label Use lettuce as wrap and make “tacos”
Day 3 Day 3 High Carb Day	IsaLean Shake 1 oz Ionix Supreme 1 Natural Accelorator	Yogurt Crunch 1 cup of Greek Yogurt ½ cup granola ½ cup berries 1 tsp honey or maple syrup	“Fried Egg Sammie” 2 Eggs + 2 Egg Whites ½ Ezekial English Muffin 3 Tomatoes 1 tsp of Ketchup or Tabasco sauce(optional) Mix eggs & whites, using a light touch of oil to fry omelette style, place on toasted muffin, add choice of seasoning. 1 oz Ionix Supreme 1 Natural Accelerator	1 scoop IsaPro 1/2 scoop IsaLean Chocolate 1 tbsp Natural Peanut Butter	Steak & Potatoes 3oz steak of choice ½ Sweet Potato Baked ½ head of broccoli steamed 1 tsp of orange juice Steak Seasoning Crushed garlic (optional) Cook steak to preference (bbq,etc).  Slice sweet potato and place on baking sheet lined with parchment-sprinkle with juice-bake at 350 for 15-20 mintues until tender. Steam broccoli and toss with garlic.
Day 4 Low Carb Day	IsaLean Shake 1 oz Ionix Supreme 1 Natural Accelerator	1 cup cottage cheese 3-4 slices of tomato Salt and pepper	Veggie Omleete 1 egg 2 egg whites 2 tbsp chopped onion 2 tbsp chopped green bell pepper 2 tbsp chopped mushrooms 1 oz shredded cheese 2 tbsp salsa 1 oz Ionix Supreme 1 Natural Accelerator	1 scoop IsaPro 1 scoop Energix 1 scoop IsaGreens ¼ avocado	Tikka Masla Shrimp 4 oz shrimp 3 cups total-green beans, onions, green pepper, celery-diced 1 tbsp Tikka Masala Sauce-watch carbs on label 1 tbsp heavy cream Saute veggies and shrimp, add sauce, just before serving add cream.
Day 5 High Carb Day	IsaLean Shake 1 oz Ionix Supreme 1 Natural Accelerator	Maple Crunch Yogurt 1 cup greek yogurt ½ cup granola 1 tsp maple syrup	Tuna Sandwich 3oz tuna ½ ezekial English muffin 2-3 slices of leaf lettuce 1 tsp plain hummus	1 scoop IsaPro ¾ cup cooked steel cut oatmeal 1 cup of berries 1 tsp maple syrup	Lentil Soup ½ green lentils cooked in chicken broth (use instead of water according to lentil pkg directions) ½ onion diced 2 tomatoes diced 1-2 cloves garlic Vegetable boulion cube
Day 6 Low Carb Day	IsaLean Shake 1 oz Ionix Supreme 1 Natural Accelerator	Turkey Roll Ups 3oz deli sliced turkey 2-3 romaine lettuce leaves 2-3 slices tomato 1 slice red onion 2 oz shredded cheese 2 tbsp hummus Spread hummus on the leaves, lay down veggies and turkey and roll up.	Broccoli Salad 1 hard boiled egg 3 hard boiled egg whites 1/2 head broccoli, chopped 1/4 cup chopped red onion 1/2 cup chopped tomatoes 2 tbsp mayonnaise 2 tbsp vinegar 2 tbsp real bacon bits 1 tsp maple syrup Blend mayo, vinegar and maple syrup, toss with veggies. 1 oz Ionix Supreme 1 Natural Accelerator	1 scoop IsaLean Chocolate 1 tbsp peanut butter	Chicken-Veggie Parmesan 3 oz chicken breast 2 cups mixed veggies, zucchini, mushrooms, onions etc 2oz parmesan cheese 3 tbsp tomato sauce 1 garlic clove crushed Cook chicken and saute veggies with ½ tsp of olive oil and garlic. Layer veggies over top of chicken, add sauce, sprinkle with cheese.  Broil for 1-2 minutes until cheese melts.
Day 7-Cheat Day	IsaLean Shake 1 oz Ionix Supreme 1 Natural Accelerator	Choice-Rule of Cheat Day-Total Calories not to exceed 2200! So “choose within reason”	Choice 1 oz Ionix Supreme 1 Natural Accelerator	Choice	Choice
Day 8-Cleanse Day	The timing for a cleanse day won’t fit onto this table the way it is...including the link to it below.

Cleanse Day Schedule:



http://media01.isagenix.com/corporate/ww/pdfs/CleanseDays.pdf


ENJOY!