YOGA-YIN RETREAT

Motion Meditation


Gentle Movements for: 

Strength

Balance

Coordination

Mindfulness

&

Stress Relief


Weekdays

8:00am


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 NEWSLETTER

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Cartoon of Doctor weighting his patient; " No, it's not water, you seem to be retaining food".

LOW-CARB MEAL SAMPLE PLAN

Mediterranean Diet 


 MEDITERRANEAN SAMPLE DIET PLAN

LOW  CARB DAY          
LOW CARB DAY           


         LOW CARB DAY                              

 

    HIGH CARB DAY                          

 Meal 1- Breakfast
  Spinach -Cheese Omelette                             
Snack:
Whey Protein Shake

Meal 2-  Lunch
Grill Salmon 
Zuquini & apple fritters
Cole slaw salad
1/2 cup of brown rice or quinoa

Snack (optional)
1 med Apple and peanut butter 
 
Meal 3- Dinner

Cesar Salad or mix of greens. 

Grill chicken 

Snack






                              

Breakfast
 Plain Greek yogurt, berries, nuts. 
                           
Snack:
Whey Protein Shake

1 PM: Lunch
Grill chicken 
 Apple-Cabbage salad
1/2 cup of brown rice or quinoa

4 PM: Snack (optional)
Protein Shake
 
7 PM: Dinner 

Shrimp seviche
Salad or mix of Greens                                                       
Snack


   








Breakfast
 Cauliflower Quiche

Snack:
Whey Protein Shake

1 PM: Lunch
Roast beef Sandwich ​

4 PM: Snack (optional)
Full-fat yogurt and berries.

 7 PM: Dinner

Japanese Salmon soup 
Salad or mix of Greens 
.

Snack

Chocolate ice cream bar (Carb conscious) 





      
                                                                        

                                             Breakfast
 Scrambled eggs with vegetables and cheddar cheese

Hash browns

 
Snack:
Whey Protein Shake

Lunch
1 cheese bacon burger

Mix of Greens salad

 
Snack (optional)
Pita chips & Hummus


Dinner
3 Shrimp tacos

Vegetable soup


Snack

Chocolate ice cream bar (Carb conscious) 





                                                                                 


 OMNIVORUS - LOW CARB CYCLING SAMPLE PLAN

LOW  CARB DAY        1 meal   

LOW CARB DAY

2 meals           


         LOW CARB DAY                       3 meals       

 

    HIGH CARB DAY                          

 Meal 1- Breakfast
  4 egg whites scrambled with vegetables
1/2 cup (dry) oatmeal

                             
Snack:
Whey Protein Shake

Meal 2-  Lunch
6 oz.turkey breast; 
4 oz. yam

Green Salad

Snack (optional)
water-packed solid white tuna; 
 with tomatoes
 
Meal 3- Dinner

​ 6 oz. chicken breast;   

4 oz. baked potato; 
1 cup broccoli


Snack

2 scoops whey protein drink





                              

Breakfast
 1/2 cup (dry) oatmeal, cooked with 2 scoops whey protein​
                           
Snack:

Fry eggs & Veggies

Lunch
6oz. chicken lettuce wraps 

4 oz. Sweet potato

1 cup stea

4 PM: Snack (optional)
6 oz. turkey breast;

1/2 cup fresh red pepper slices
 
7 PM: Dinner 

Shrimp ceviche
Salad or mix of Greens                                                       
Snack


   








Breakfast
 Meal-replacement shake​

Snack:
6 oz. turkey breast; 4 oz. red skinned potatoes, cut up and Pam-roasted​

1 PM: Lunch
6 oz. chicken breast; fresh spinach salad with balsamic dressing

4 PM: Snack (optional)
6 oz. Grill Salmon ;

2 mini ears frozen corn;

1 cup steamed zucchini

 7 PM: Dinner

Meal-replacement shake 
.

Snack






      
                                                                        

                                             Breakfast
 Scrambled eggs with vegetables and cheddar cheese

Hash browns

 
Snack:
Whey Protein Shake

Lunch
1 cheese bacon burger

Mix of Greens salad

 
Snack (optional)
Pita chips & Hummus


Dinner
3 Shrimp tacos

Vegetable soup


Snack

Chocolate ice cream bar (Carb conscious) 





                                                                                 


LOW- CARB VEGAN SAMPLE DIET PLAN


DAY 1

DAY 2         

DAY 3                             

DAY 4                  

Meal 1 - Breakfast

Plant based Protein Shake.

Fresh/ green powder veggie juice

Quinoa porridge with berries and 

almond milk.


Meal 2 - Snack

Protein shake with almond milk
1 tbsp.of almond butter
1 Apple                         


Meal 3 - Lunch
3 cups kale/mix greens salad
1 cup of lentil soup
4-6 oz. sweet potato


Meal 4 - Snack
Protein shake in almond milk
1 tbsp.of almond butter
1 Orange or fruit of choice

Meal 5 - Dinner
Veggie burger  

Mix greens salad with avocado.

Meal 6- Snack
Protein shake 
1 tbsp.of almond butter                         

                      

                                                                                                                                      

Meal 1 

1 cup cooked oatmeal with soy or rice milk. 
1 ½ cups of fruit of choice 

1 Scoop of protein 

Meal 2

Vegan Bar 

Meal 3
Stir Fry vegetables              ½ cup extra firm tofu  
1/2 cup brown rice or quinoa.


Meal 4 

¼ cup mix nuts 
Slices of fruit of choice


Meal 5 -Dinner:

Avocado and tomato sandwich on 2 slices of sprouted bread                   

½ cup mixed greens


Meal 6

 Protein shake 
1 tbsp. of almond butter                                                                                                      

   










                                

Meal 1

Protein smoothie with coconut milk and blueberries.


Snack

Protein shake


Meal 2

3 cup mixed greens,                  ¼ cup soaked red lentils,           ¾ cup amaranth with   

 ½ an avocado .


Snack

 Protein Shake


Meal 3 
3 cup mixed greens,        Cabbage-apple salad.

Veggie Burger

Snack

1 med Apple and peanut butter

















   

Meal 1

Protein smoothie with coconut milk and blueberries. 

                  
Snack
Vegan Bar 


Meal 2

Tempeh stir fry               and veggies.


Snack

Carrot sticks with hummus dip & a handful of nuts

                            
Meal 3 Dinner

Stir fry tofu with vegetables 
Large mix salad 


Snack                             1 Med apple and peanut butter       


                                             


                                   




                                      


                                                                                


                                                                                                                                          


                                              


This sample diet is provided for a 140-pound woman who is 30 years old and wants to lose 10-20 pounds.

Weight loss is a project. And like any other project you have to have a plan. Otherwise, things won't  materialized as quickly as we want.


 If you don't plan your meals with anticipation, you are putting yourself at risk. Life is quite heck-tick to expect to find, easily, good- nutritional food every time we need to feed our bodies.

We all know how this goes. When the body feels hungry, we stop being picky, and we will swallow whatever we can get. We have to plan. And sometimes that means that we have to cook.


Have a good and happy cooking time.

 VEGETARIAN SAMPLE DIET PLAN

LOW  CARB DAY          
LOW CARB DAY           


         LOW CARB DAY                              

 

    HIGH CARB DAY       

                  

Meal 1-  Breakfast
 Scrambled eggs with vegetables and cheddar cheese 
    

Snack:
Whey Protein Shake


Meal 3 - Lunch
Stir fry tofu with vegetable 
Large mix greens salad
1/2 cup of brown rice or quinoa

Snack 
1 med Apple and peanut butter 
 
Meal 3 - Dinner

Cheesy cauliflower bake (gratin) with broccoli and potato.


Snack-

Protein shake/or cottage cheese.
                                                                                                                                                                                                                             

Meal 1-  Breakfast
 Smoothie with coconut milk and blueberries.


   Snack:
Whey Protein Shake

Meal 3 - Lunch
Four bean salad with olive oil, and a handful of nuts.
Mix greens salad.

Snack (optional)
1 med Apple and peanut butter 
 
Meal 3 - Dinner

Grilled portabello mushrooms, with buttered vegetables  Greens Salad  & Avocado 

Snack
Protein shake/or cottage cheese.                                                                                                                                                                                                        


                                                                    

Meal 1-  

Full-fat yogurt and berries.
 

Snack:
Whey Protein Shake

Meal 3 - Lunch
Tempeh stir fry, with cashew nuts and veggies
Large mix greens salad
1/2 cup of brown rice or quinoa

Snack (optional)
1 med Apple and peanut butter 
 
Meal 3 - Dinner
Spinach and Cheese Omelet 

Mix greens salad
Snack

Carrot and cucumber sticks with hummus dip

Protein shake/or cottage cheese.
                                                                                                                                                                                                                                     

Meal 1-  Breakfast
1 cup cooked oatmeal with soy or rice milk. 
1 ½ cups of fruit of choice 
1 Scoop of protein

    
Snack:
Whey Protein Shake

Meal 3 - Lunch

Fried eggs with baked beans and avocado.


Snack (optional)
1 med Apple and peanut butter 
 
Meal 3 - Dinner
Quinoa salad with some olive oil and a handful of nuts.


Snack
Protein shake/or cottage cheese.                                                                                                                                                       



          


 I consider this diet to be the closest thing to that "magic pill" we all wish to exist. When you cycle your carbohydrates, you will start to notice how your waist shrink every day a little bit more. Slowly, but steadily.  Everything will shrink. You will love it!..That's how amazing this nutritional approach is.

The following are different samples of how a Low carb diet cycle looks like. You can choose the group you belong to, or you can mix and experiment with other diet groups. 

Low-carb diets count only "net" carbs -- total grams of carbs minus grams of fiber. In these samples, we are using a 3:1 (3 days low carb; 1-day high carb). This approach is with the intention to deplete the muscles of glycogen -This generally takes one day, then there is a switch to protein, momentarily, for the body to maintain its functions -- But the body doesn't like to use its protein supplies as fuel. Protein is too precious for that! Then, it switches to fat deposits as fuel. This is where you want to be in order to lose fat. 

This is a type of fasting methodology. The body can stay in this mode for longer periods of time. That's how we get rid of layers of fat. The more days in low carb days, the more weight you will lose.

 As you study these tables, you will see how easy it is to keep a low carb diet. When you need to load up in carbs, choose low glycemic index or food with a lot of fiber. You don't have to count calories with this approach, but density. You want dense, "heavy" food with lots and lots of fiber. Let me repeat it so you understand the importance of this; Lots and Lots of FIBER! 


The following weekly meal plans are based on my own diet journal, so you can have a real example on how a regular person manage macros.  I have included in it, my cheating food as well.  Make sure to record those in your own meal journal.