FTTFxlululemon.jpg

Hey there!

I am so excited you are interested in Carb Cycling and Targeted Training!!

I designed this 5 Day Meal Plan to make your week a little bit easier and to give you direction on how to match your workouts with the nutrients you are eating each day! This is what I like to call "Targeted Training."

The FITT Cycle is strategically designed to maximize fat burn and muscle gain, we are working out SMARTER.. not longer or harder.

If you are not matching your workouts with your nutrition, I hate to break it to ya sister, but you're wasting your time.. But I think you already know that... because you feel like you've "been eating healthy" and "working out consistently" but not seeing results... Am I right?!

Don't worry, I used to be in that boat, until I started Carb Cycling!! This can be an absolute GAME CHANGER in your over all physique!! SO, click the button below.. and start working out and eating more efficiently towards your goals!!

Love you girl,

Lindsay

PS - All the recipes are listed below and these are straight out of The FITT Cycle Carb Cycling Cookbook that you can find here! In the Cookbook we have the macros for each recipe figured out FOR you so it’s super simple to plug into you tracking app!!

PrOATS - makes 1 serving

Ingredients:

  • 1 packet of plain, organic instant oats

  • ½ C. unsweetened vanilla almond milk (plain works too

  • 1 scoop vanilla protein powder (macros may vary)

  • 1 scoop collagen peptide powder

  • 1 T. Organic Peanut butter

  • 1 small banana, sliced (6-7"),

  • 1 tsp. cinnamon

Directions:

1. Prepare oatmeal with almond milk according to instructions.

2. Mix in remaining ingredients and enjoy!

Shortcut Chicken & Dumplings - Makes 4 servings

Ingredients:

  • 1 T. avocado oil

  • 1 10.5-oz. can 99% fat free cream of chicken soup

  • 2 C. low sodium chicken broth

  • 6-oz boneless skinless chicken breast, cooked & shredded (can also use rotisserie--skin removed)

  • 3 uncooked biscuits (dough)

  • 1 large celery stalk, chopped

  • ½ large yellow onion, minced

  • 1 T. minced garlic

  • ¼ C. frozen peas

  • ¼ C. frozen carrots

  • Salt & pepper, to taste

  • 2 T. fresh parsley (optional garnish)

Directions:

1. In large pot, sauté onions & celery in avocado oil until soft. Add garlic, sauté

for additional minute.

2. Add all remaining ingredients EXCEPT biscuit dough. Mix well.

3. On cutting board, flatten 3 biscuits to for equal thickness. Make 4 equal-

distanced cuts across each biscuit center to form 8, pie-shape pieces. (24 total

dumplings)  

4. Lightly mash each dough piece between fingers to condense dough for

dumpling before dropping in pot. Stir after each biscuit to prevent clumping.

5. Reduce heat to low, cover, & simmer for about 1 hour, or dumplings are

cooked through. Stir up from bottom of pot occasionally to prevent sticking.

6. Garnish with fresh, chopped parsley.


Slow Cooker Sweet & Sour Chicken - 4 servings

Ingredients:

  • 4 6-oz boneless skinless chicken breast

  • 1 large green bell pepper, cut in chunks

  • 1 medium white onion, cut in chunks

  • 2 C. prepared organic brown rice (cooked in chicken broth, rather than water)

Sweet & Sour Sauce Ingredients:

  • 1/4 C.+ 1 T.  liquid coconut oil

  • 1/2 C. red wine vinegar

  • 1 tsp. Worcestershire

  • 1/2 C. Organic ketchup

  • 2 T. raw organic turbinado sugar

  • 1 tsp. paprika

  • 1/4 tsp. cayenne (or to taste)

  • 1/2 tsp. onion powder

  • 1/4 tsp. salt

  • 1/2 tsp. black pepper

Directions:

1. Combine sauce ingredients in shaker or food processor.

2. Coat slow cooker with non-stick cooking spray.

3. Add bell pepper & onion, chicken breast, then sauce.

4. Cook on low for 8-10 hours. Serve over 1/2 C. prepared rice.

**TIPS FOR SUCCESS: For extra flavor, swap out your water for chicken broth when cooking rice!



Cabbage Roll Soup | Makes 6 servings

Ingredients:

  • 1 whole package (14 slices) uncured bacon

  • 1 large onion, diced

  • 2 T. minced garlic

  • 1 lb. grass fed ground beef (90/10)

  • 6 C. raw cabbage, chopped

  • 28 oz can organic diced tomato

  • 8-oz. can organic tomato sauce

  • 4 C. organic beef broth

  • 2 ½ T. tomato paste

  • 1 T. worcestershire

  • 1 tsp. Paprika

  • 1 tsp. Thyme

  • ½ tsp. Garlic powder

  • ½ tsp cayenne (optional)

  • Salt & pepper, to taste

  • ¼ C. fresh chopped parsley (for garnish)

Directions:

1. Cook bacon to desired crispiness, drain & cool on paper town-lined plate, then crumble or chop in small pieces.

2. Pour excess bacon grease from skillet, leaving what remains in pan for flavor. (Do not wipe clean)

3. Add ground meat, garlic & onion to skillet, combining well over medium heat until meat is browned and onions are translucent.

4. Leaving parsley aside for garnish, combine all other remaining ingredients in a 6-quart (or larger) slow cooker.

5.. Cover & set to low heat for 8 hours, stirring occasionally. Sample & season to personal taste, then garnish with parsley & serve!


Asian Lettuce Wraps - Makes 4 servings

Ingredients:

  • 1 lb. ground pork

  • 1 white onion, diced

  • Bunch green onions, chopped

  • 1 8-oz can water chestnuts, chopped

  • 1 T. minced garlic

  • 2 tsp. minced pickled ginger

  • 1 T. avocado oil

  • 3 T. hoisin sauce

  • 2 T. low sodium soy sauce

  • 2 tsp. sesame oil

  • 1 T. rice wine vinegar

  • 2 T. Hot Chili Sauce, or to taste

  • 16-20 romaine or bibb lettuce leaves

Directions:

  1. In large skillet, heat avocado oil over medium heat.

  2. Saute onion until soft, add ground pork, & brown meat.

  3. Add water chestnuts, garlic, ginger, & remaining oils/sauces. Reduce heat & simmer for 5 minutes.

  4. Divide into 4 bowls & garnish each with chopped green onion.

  5. Serve deconstructed with stacks of lettuce for wraps, 4-5 leaves per serving.