However, this high-protein phase should be just that: a phase. You will reach a point at which you'll need to introduce more carbs back into your diet. That's because your workouts are fueled primarily by blood sugar and glycogen (stored carbs), and eventually you'll reach a point where you're just not replenishing those stores adequately. This may be after a few days or it may be after as long as 8 weeks. Let your body tell you.
Here are some signs you need to start eating more carbs:
- Your overall progress starts to plateau
- You notice that your performance is suffering
- You're often (or always) tired
- You feel like you physically hit a wall during your workout (also known as "bonking")
- You throw up
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.
(Makes 1 serving)
- 2 large eggs
- 1 dash sea salt
- 1 dash ground black pepper
- 1-1/2 tsp. extra-virgin olive oil
- 1 medium tomato, chopped
- 1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
- 1/4 cup crumbled soft goat cheese (1 oz.)
- Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
- Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
- Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.
(Makes 1 serving)
- 1/2 cup water
- 1/4 cup old-fashioned rolled oats
- 1/3 cup fresh or frozen berries
- 1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
- 1 Tbsp. chopped walnuts
- 1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)
- Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
- Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
- Top with milk
Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked salmon (lox)
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6 g, Carbs: 1 g
Cottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries, sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g, Carbs: 6 g
Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay® Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g, Carbs: 0 g
White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210, Protein: 23 g, Fat: 13 g, Carbs: 0 g
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1 g, Carbs: 17 g
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1 g, Carbs: 30 g
Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8 g, Carbs: 9 g
Though high in sodium, jerky does pack a lot of protein. For example, one bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of protein per oz. Make sure you check the nutritionals before enjoying!
Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g, Carbs: 9 g