Sunday – including weekly PREP (see below).

As mentioned in a previous post, my husband and I have been partners in our slow carb eating plan for 7 weeks now.   The results have been great, with both of us losing over 10 lb so far and 13? and 6? respectively.  Many of you have asked for more details about the plan which is outlined in detail in the book The 4-Hour Body* by Tim Ferris.  My first recommendation is to BUY THE BOOK! Everything you need to know is outlined in detail.

As promised, I will be outlining everything I eat for a week, including our Saturday BINGE day! Let’s start with Sunday:

Breakfast (8 am) – scrambled eggs (1 whole egg, 2-3 egg whites) with spices, black bean mix (see below in PREP), organic salsa.

Morning vitamins: 2 Multi-mineral, 2 Mega Anti-oxidant, 2 Omega-3, 2 Joint Formula, 2 Vitamin D (1000 mg each) and 1 Proflavanol C100 (grapeseed oil and vitamin C) – see below in Nutritionals for more info.

Lunch (noon) – Arugula & spinach, Amy’s Vegetarian Chili (1/4 can), quinoa salad (see below in prep), grape tomatoes, goat cheese (not feta), Renee’s Balsamic Vinaigrette.  Mini Diet Coke.

Afternoon (4 pm) – Chocolate Nutrimeal Shake (see below) with 4 pieces frozen banana and 1 tbsp natural peanut butter (contains only roasted peanuts).

Dinner (8 pm) – BBQ salmon (secret marinade) or chicken, leftover thai veggies from the night before with added black beans.  1 glass of red wine (Sawmill Creek Dry Red, 4 L box)

Evening vitamins: 2 Multi-mineral, 2 Mega Anti-oxidant, 2 Joint Formula, and 1 Proflavanol C100 (grapeseed oil and vitamin C), 2 Active Calcium Plus – see below in Nutritionals for more info.


PREP – Sunday night is also prep night, where we prepare for the week to make it much easier to cook every day. Here’s what we do:

  • Black bean mix for breakfast – ½ chopped red onion, 1 can black beans (rinsed and drained), 1 can corn (no salt/sugar added, also drained). Add 1 tbsp grapeseed oil to frying pan and turn to medium-high heat.  Add onion and cook til softened. Add black beans, corn and spices (sea salt, pepper and chili are my choices) to taste. Cool and storage in a re-sealable container in the fridge. Makes approx. 6 servings.
  • Quinoa salad – Add 1 cup vegetable broth and 1 cup water to 1 cup quinoa and cook according to package directions (usually 15 min once it has boiled). Remove from heat and cool.  In a large bowl combine 1 can lentils less ½ cup (rinsed and drained), a dozen grape tomatoes (halved), chopped green onions (approx. 1 bunch, just the green part), ¼ cup cilantro (coriander) chopped.  Once quinoa has cooled, add it to the mixture. Store in a re-sealable container in the fridge. Makes approx. 8 servings.
  • Drain and rinse 1 can of red kidney beans, for use in stir frys.  Again, store in a re-sealable container in the fridge.  Also do the same with the ½ cup lentils remaining from the quinoa salad.
  • Hard-boil 6 eggs (we do another 6 on Wednesday).


NUTRITIONALS – All vitamins are not created equal.  I choose to use USANA Nutritional Supplements for my supplementation needs. I have been using these products for over 5 years and I’m hooked!  Here’s what I take daily:

  • The Essentialstm – Mega Antioxidant™ and MultiMineral Plus
  • BiOmegatm – High quality, ultra-pure fish oil supplement
  • Proflavanol® C100 – Grape-seed bioflavonoids and vitamin C
  • Procosa ®II – Optimal joint health
  • Active Calcium Chewable – Bone health
  • Vitamin D

As I mentioned in a previous post, USANA products can be purchased through my website at retail price or contact me directly for more information on wholesale purchases (

Tune in tomorrow for what I eat on Monday!

Remember: As a special bonus to those who do sign up for the blog, I will email you a grocery list that you can print and take with you to do your shopping for the week. It doesn’t get any easier than that! If you are already subscribed, you will automatically receive the list at the end of the week as well.


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