Chris and I have been so excited and touched by the positive feedback we’ve received on our new book, Extreme Transformation! We seriously poured our lives—and lots of blood, sweat, and tears—into this book with the hope that it would help you begin and achieve your transformation goals, whatever they may be. And…we included 21 days? worth of amazing meals in this book after so many of you asked for a daily meal plan. We aim to please! 😉
Many of you have loved the daily meal plans, but we’ve heard that some of you are a little overwhelmed with all of the shopping, prepping, and cooking involved with some of the amazing recipes in the Extreme Cycle. We know it is a lot to take in all at once, and we did not mean for this new way of doing things to be a “do it all now” type of experience. We recognize that it takes just small baby steps to begin to incorporate new healthy habits into your lifestyle, and that’s exactly how we expect it to be with this new carb cycle. That being said, here are five options we’ve laid out for you to help simplify your meal planning on the Extreme Cycle:
Option 1: Follow the 21 day’s worth of meal plans as outlined in Extreme Transformation.
We’ve outlined the shopping list, meal prep, and other tips for you to use to prepare and cook your meals for 21 days. We tried our best to include a variety of recipes each week, because variety is huge when you’re trying to incorporate new habits into your life.
Option 2: Follow the daily outline of low- or high-carb meals in Extreme Transformation with some substitutions.
If you find a day’s plan that works well for you, do it again! You can double up the same meals during the week to cut down on meal prep (eat the same dinner on Monday and Thursday, for example), or swap meals (high-carb for high carb, low-carb for low-carb, clean cheat for clean cheat, breakfast for breakfast) to make meal planning and prep easier. If you find that some recipes are easier to prepare than others, then go for those!
Option 3: Use other high-and low-carb recipes.
If you have our other books, Choose to Lose and/or Choose More, Lose More for Life, you can use any of the high-carb and low-carb meals from these books in the Extreme Cycle. And if you have your own low- and high carb recipes, you can use those too.
Option 4: Put your own meals together.
We know there are times when you’re out and about and need a quick, healthy meal. Or you need a fast ‘n easy meal made in 5 minutes or less, and simply don’t have time to put one of our recipes together. Be sure to scroll to the end of this post for some guides straight from Extreme Transformation that will help you design your own meals!
Option 5: A combination of the other 4 options.
We want this meal plan to be very user friendly, which is crucial to long-term carb cycling success, so do what works best for you and your schedule! If cooking is your thing, we’ve got you covered for 21 days! If meal prepping and cooking different meals doesn’t fit into your life, then bulk prep meals. You can even freeze many of our meals for a quick option later. If you like to put your own meals together, that works too. And it’s always a good idea to keep quick options with you wherever you go so that you don’t derail your eating plan because you don’t have healthy options available. And what about eating out? Our guides in option 4 will help you navigate any menu so you can make the best choices for your goals.
And no matter which option you choose, remember that this is a life-long journey! You’re not expected to do everything at once—perfectly. One of the best things about any transformation journey is all the things we learn along the way, so it’s 100% okay—and absolutely normal—to encounter some bumps on the path. With practice and patience, you will figure out what works best for you!
If you have any other questions about meal planning on the Extreme Cycle, please leave me a comment below. And please share what’s worked for you so we can all learn from each other!
Xoxo,
Heidi
Related reading:
Carb Confusion
The Power of Protein
Protein Powder: It’s Not Just for Shakes Anymore!
Ask the Powells: How Can I Structure My Meals?
Pre-Workout Problem: To Eat or Not To Eat?
Avoiding Road Trip Road Blocks!
Are you ready to begin your own Extreme Transformation? Grab a copy of our book today, and let’s go!
640 Responses
Heidi- I picked up Extreme Transformations last night. Going through the recipes I’m running into some problems. I’m allergic to tree nuts and coconut. That really limits me because I cannot use almond milk or coconut oil. Any suggestions for substitutions? I’m excited to get started. Thanks for all you do.
Hi Amy: You can substitute any of the recipes in the same category and for those recipes that include ingredients you can’t eat: high-carb for high-carb, low-carb for low-carb, and clean cheat for clean cheat. And you can also put your own meals together as outlined in this post. Good luck – you can totally do this!
Hi, my husband and I started the Extreme Cycle 1/4/16 and have followed the program to a tee, planning and measuring and exercising, 6 days of cardio and 4 days of strength training. The first 7 weeks we continued to lose weight, then the weight loss slowed down to a half pound to a pound. We switched it up to the Turbo Cycle, I lost nothing for 2 weeks and my husband lost a couple of pounds so then we did the slingshot and we both only lost a half a pound. I’m down to my last 10lbs, lost 13lbs since Jan 4th, my husband is down 38lbs and still has another 50lbs. Feeling frustrated. Do we go back to Extreme Cycle?
Thanks, Nina
Hi Nina: Thank you for your comment, and I’m so sorry for your frustration. For only a little over 2 months, you guys have done awesome in your weight loss! For you, when you get down to having a little weight to lose, it is very common to only lose .5 – 2 lbs a week since the difference between your calorie consumption and calorie burn is smaller. Remember, we want to lose weight at a healthy rate because that means we’re developing healthy habits that will last after our weight loss goals are met, which means we’ll be able to sustain our weight loss long term. Here’s another post that explains more about calories: https://heidipowell.net/5366/all-about-calories/. I’d go back to the Extreme Cycle for another 3 weeks since you had better success on that cycle, make sure you’re sticking to the daily calorie recommendations to a T (this post gives some great info to help: https://heidipowell.net/10617), and burn any “extra” calories whenever you can. For your husband, have him also go back to the Extreme Cycle. Our bodies can get used to a routine (some bodies more than others), so hopefully this break from the Extreme Cycle has gotten his body out of its routine. And make sure he’s getting in some extra calorie burn whenever he can also. Make sure you’re both drinking all your water, watching your sodium intake, and doing the weekly Reset Day. Check back with me in another 3 weeks and let me know how it went! You both can do this – remember, this is a journey!
I love this book and the meals but I am starting week three tomorrow and have not lost a lb. I have been a personal trainer for 14 years, studied food and nutrition pretty much my entire life, overcame an eating disorder and feel like I am doing every thing right? I work out 5-6 days a week, run, do sprint intervals and lift pretty heavy. I have added your metabolic missions the past two weeks as well and still not down one lb. I have not followed the meals exactly I do sub stuff on some days but I know my portions and calories. Help! It’s so frustrating.
Hi Marie: How many pounds are you wanting to lose? Please reply, and we’ll go from there.
I am loving your new book! The recipes are all awesome and make all the meal prep worth it! I lost 6 lbs this first week and that was so exciting! However, on my free day I followed the cheat meal recipes for breakfast, snack and lunch. The guidelines said to add an extra 1,000 so I went out to dinner and ate! Well, this morning, I know I shouldn’t have weighed myself but I did! And I gained weight! Is this part of the cycle? Lol! Is this something that is expected to happen after cheat days? I don’t want to get obsessive over the scale and shouldn’t have looked! But now I’m wondering how much of a cheat should the cheat day be! Thank you!
Hi Nannette: Yes, it is very common for the scale to be up right after a Reset Day, that’s why you’re encouraged to only weigh on the morning of day 7. Often on our Reset Days we eat more sodium and/or carbs and foods that just cause some water retention. It can take a few days for your body to reset after your Reset Day, so please be patient! Follow the Reset Day as it’s outlined, and you’ll be fine (and don’t sneak a weigh in early). ?
I have a few questions:
1) Turkey/beef jerky isn’t on the food list but does that necessarily mean it’s not allowed? It would be a convenient low carb snack.
2) I read in a post that the targeted P/C/F macro ratio is 40/40/20 on high carb days and 40/20/40 on low days. I pretty much hit those numbers however if I eat extra veggies, it ups the carb %. Should I assume that’s ok if they’re veggies that are on the approved list?
3) Carrots are listed on “unlimited” list. Does that mean I should limit them? I have a sensitive stomach and most raw veggies don’t agree with me however carrots do and it’s one that I like.
Thanks!
Correction. I meant carrots are NOT on the unlimited list.
Hi Leslie: Let’s get you some answers to your questions: 1) While jerky can be a great snack, it is loaded with sodium. If you’re going to eat jerky, choose a low-sodium version and keep an eye on your sodium intake for the day. 2) These percentages are the goal, but it’s very difficult to hit them on the nose. Since veggies really do not contain a lot of carbs, it’s okay to go over that carb percentage a tiny bit if you need to. 3) Carrots, while they are technically a “root” veggie, they can be considered a veggie in carb cycling, so enjoy! ?
I have done the 21 days and I love everything about it but I am not losing any weight.. I have added extra weight training to my program, could the muscle and fat be balancing out.. meaning I am building muscle faster than I am losing fat? My nutritionist cant figure out what I am doing wrong either. My trainer seems to think I may just be at a plateau. They both see my meals everyday so we need your help. We all love your book btw.
Hi Nicky: Depending on how many pounds you want to lose, this could be true. Are you doing an hour of cardio 6 days a week? You might try the Turbo Cycle for a few weeks, and see if that change in your routine can help: https://heidipowell.net/2724/carb-cycling-the-turbo-cycle/. Let me know how it goes!
here is my exercise plan for the week.. I do what ever missions is in the book for that day on monday and tuesday plus i get in a 4 mile walk each day. on wednesday is my gym day where I am working on arms, i do personal training and zumba after that plus get in a walk some where. thrusday I do the mission and walk, friday is mission zumba and walking if I can sneak one in. Saturday and Sunday are running around with the kids. I hope this helps.. my trainer and I have really started to focus more on weight training as my bad leg ( I have had bone can twice in it) swells alot so she is trying other things for me to do to stay active.
Hi Nicky: This sounds great! I’d try the Turbo Cycle for 3 weeks, and maybe that change will help you start losing some pounds. Aim for 1200 calories on low-carb days and 1500 calories on high-carb days, and do the weekly reward day (2500 calories). Let me know how it goes!
Hello
I have purchased the book and audible so I can continue to listen while I’m driving or at my desk. I’m a loner so I will be doing this alone and in several times through out the book you mention that you have to have a Team…. I’m new to GA and I no friends as of yet, I’m newly divorce so I’m on my own any tips?
Also Sweet potatoes are used in a lot of recipes what can I use as a substitute? I don’t like sweet potatoes I tried but if it’s not in a pie form I can’t eat it. The protein shakes that I need to add whey to is one better than the other? Basically what’s the best Whey powder?
Thank You
Hi Teresa: Welcome to carb cycling! You can substitute regular potatoes for the sweet potatoes in every recipe, and it will change the total calories and macros just a bit, but not by enough to really make a difference. For protein powders, look for low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. As far as putting your team together, your team doesn’t necessarily have to live by you. It can be anyone anywhere who will be supportive and hold you accountable, and with the advantage of technology, this is really helpful! Let me know if you have any more questions – you can do this! ?
After having my second baby I got down to my fittest.. LOVED my body.. Then winter came, I fell off the train and began eating whatever I wanted & didn’t exercise, after THREE weeks I felt like hell & hated how I looked.. Now 4 weeks back in, eating clean & working out 5 days a week I’m still hating my body, I feel like I’m not changing… I’m having a hard time loosing weight and gaining muscle/toning.. I know much of my problem is not eating enough.. I’d love meal/daily diet plan suggestions or how I go about using a scale to make my own meals..
Hi Anne: Here’s a link to Chris and Heidi’s carb cycling program: https://heidipowell.net/9060. And be sure and follow all the links within the post too. It will outline everything you need to know and do to achieve your transformation goals. You can do this!
Hi,
So I have been on your plan this is week 3. Yesterday and today I have been so hungry. I’ve been drinking my water. It’s also that time of the month, does this have anything to do with it. I had a 1/4 cup of almonds and a glass of almond milk after my normal food schedule for the day. Horrible headache as well. Any suggestions?
Hi Val: It definitely could be tied to that time of the month. Hang in there – it’s temporary! Also be sure you’re eating those veggies and that could help.
Heidi,
My husband and I just started the extreme cycle yesterday and we are both struggling with being hungry even after eating a meal. What can we do?
Hi Jeanie: Make sure you’re drinking 1/2 your body weight in ounces of water every day (200 lbs = 100 ounces a cay), and also make sure you’re eating all your veggies. You can have pretty much unlimited amounts of any veggies on the approved foods list, and these can really help fill you up. You can have some in between meals if you need to also. You both can do this!