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
THANK YOU!!! i cant tell you how happy i am this morn my weighin day after one week on this new lifestyle! i have been stuck on plateau for 8 months despite trying everything i could think of and working out 7 days doing beachbody workouts, yet still nothing! I was about to throw in the towel till i found you guys in so happy i lost 4 lbs finally seeing thay scale move is incredible feeling!! thank you!!?
Congratulations! That’s so exciting! ?
I’m brand new to carb cycling so this is first book I’ve tried and I love it! I know your previous books have different cycles so was wondering for the new book why its 4 consecutive hc days as opposed to your other plans? Have you found this plan is better for fat loss? I couldn’t find in book the info why 4 hc days as opposed to 2 etc
I’d love to know reply to this one. I too have same question as carol she asked 🙂 I previously did the turbo cycle and had success. Is the extreme (new one) with more high carb days better fat loss/faster results as the turbo?
Hi Steph (and Carol – I’m so sorry, I didn’t see your comment): The new Extreme Cycle is the result of Chris and Heidi’s work with their contestants on the show since “Choose More, Lose More for Life” (which includes the Turbo Cycle) was published. As with many things, the more you do something, the more you learn and the better your methods become, which is definitely true with transformation. Both cycles can work, and you can change cycles at any time, so choose one, and go!
I’m getting ready to start my Extreme Transformation Journey but I have a few questions first to hopefully head off any discouraging bumps in the road.
1: My boyfriend is a Type 1 Diabetic. Would it be safe for him to eat the same meals as I do throughout this cycle, especially on the low carb days?
2: I work 10 hour shifts from 4:30 pm to 3 am. Should I still be eating a heavier meal like dinner at 3 am. Or should I switch that one to a lighter faire like breakfast?
Hi Jasmin: Let’s get you some answers to your questions! 1. I’d have your boyfriend discuss this program with his healthcare team and then follow any modifications they recommend. 2. Here’s a post that helps you figure out how to structure your meals: https://heidipowell.net/10556/ask-the-powells-how-can-i-structure-my-meals-2/. You both can do this!
Just bought the book Extreme Transformation. Is there a link that provides a printable verzion of the shopping lists each week? Would to take with me
Hi Holly: I’m so sorry, but we don’t have printable versions available, but this might be an option in the future. Enjoy the book – it’s an awesome program!
hi team, does doing this program cause constipation? what can be done to minimize this? thx!
Hi Carol: It shouldn’t, but if it does for you, try adding a tablespoon of psyllium fiber a day to your plan. You can add it to water or a protein shake. And don’t forget to add those veggies to every meal and drink all of your water, these can help too. It might also just take your body a bit of time to adjust to a new way of doing things. Hope this helps!
Hi Nicole: All comments have to be approved before they post, so that’s why you didn’t see your comment. These noodles don’t really contain the same type of fiber you’d fine in other foods, or there would be some calories listed on the label as well as some carb and fiber grams. While they might be zero calories, it might be best to include healthy, nutritious foods instead so that you’re full from foods that will add to your nutrition than counting for zero which fill you up. I hope that makes sense. Great question!
hello again i have a ? on squash, is zucchini and spaghetti squash unlimited on LC days?
Hi Carol: All types of squash are considered veggies, so they can be unlimited on any day, both low- and high-carb! Enjoy!
im on day 1 and it is it me or is this alot of food? i mean im not complaining but im following the day 1 recipes but im full after lunch! do o have to eat everything?
Hi Carol: Who’d have thought you’d be asking this on a weight loss plan? ? Just do your best, and your body will adjust to this new way of doing things.
Hello Team Powell,
It is now week 3, and it?s been a story like some others have posted that work functions just mess you up. I start on Sundays so I can eat junk on Saturdays and my trend for the last 2 weeks has been that I lose 4lbs, then Thursday night I have had work functions, and then I gain 3lbs back when I weigh in Saturday.
I follow the program though regarding the food aspect (except work functions) and then instead of following the exercises in the books, I go to Orange Theory 4 times a week, and run a mile on the off days.
I was hoping that on day 21 I would have an ?Extreme Transformation? but that isn’t fair when I have life taking away from me giving 100%, but I have decided that I am just going to continue to do this for another cycle to see what happens with my body. This has definitely forced me to cook healthy, and it is surprising that eating more often and decent portions allows weight to be lost. Anyways, I do have a couple questions about putting meals together that I am hoping you can answer:
1. In the book carrots are a carb, but I read on the blog that carrots can be eaten throughout the day as a vegetable. Which is correct? I found a good recipe with spiralized carrots, plum tomatoes, and tomato basil pesto. I was thinking this is a good dinner with adding chicken.
2. I came across a PB2 Pad Thai dressing that is spices, low sodium soy, and a teaspoon of brown sugar ? would this be a fat like the pesto sauce that is allowed?
3. I have a recipe for cauliflower fried rice that breaks down per serving as follows, and I would like to know if this is considered a vegetable:
? 3g Fat
? 14g Carbs
? 9g Protein
4. I have another recipe that I was hoping could count as a vegetable that breaks down per serving as follows:
? 3g Fat
? 10g Carbs
? 1g Protein
Thanks!
Hi Nicole: Let’s get you some answers to your questions: 1) Carrots are considered veggies, which is awesome! 2) This depends on the amount of fat in the recipe. Use the guidelines in this post to help you figure this out. 3) The cauliflower in this recipe would be considered a veggie if the serving size is large enough. You’d also need to watch the fat content depending on if it’s a low- or high-carb meal, and the protein would go towards your protein count for that meal also. 4) This depends on the serving size and if the vegetable is starchy or non-starchy, and ditto from #2 for the fat content. Hope this helps!
Hello aga
I’m starting my cycle tomorrow and have a quick question. I went shopping today but could’t find the ezekiel bread or tortilla anywhere. I’ve checked Walmart, Safeway, Giant, and Food lion. Is there a substitute I can use for this or do you know where I can get it? Also, is it okay for me to make another breakfast until I find the bread or its substitute?
Thanks!
Rabia
Hi Rabia: You can buy a similar bread or tortillas. Here’s the nutritional breakdown for a piece of Ezekiel bread for comparison purposes: Serving size: 1.2 oz, calories/slice: 80, .5g fat, 15g carb, 3g fiber, 4g protein. The information for the tortillas is very similar. And yes, you can substitute any like meals in the program: low-carb for low-carb, high-carb for high-carb, and breakfast for breakfast. Good luck – you can do this!
Hi I’m just replying because I eat Ezekiel bread. It is in Frozen organic section. I buy mine # Kroger. But Sprouts & Whole Foods carry it as well. Hope this helps. Also if you go to Food for life’s website & email them requesting coupons & address they will send them to you.