Carb-Switch Meal Plan and Recipes

Updated: Aug 27, 2020

Today I want to give you one of the EASIEST TOOLS that can make it a no brainer to set your shopping list and menu to be in alignment with your nutritional and training needs and still burning fat to maintain a lean body. Eating complex carbohydrates within 60 minutes of completing your training is actually critical to prevent your muscles from being broken down for energy and reduce your ability to burn through body fat as efficiently. So HOW DO WE HANDLE a challenge like this and actually turn it into food on the table? Here’s the foundation of the concept that has proven effective with certain members of my Health and Fitness Transformation Programs to help them enjoy eating carbohydrates while dropping the body fat and building healthy muscles.

I call it my Carb Switch Meal Planning. It takes the best of putting your body into a state of burning fat WHILE preserving your muscle health and ACTUALLY allowing them to grow stronger. This means that we can drop EVEN MORE body fat and notice a 3x increase in our energy and productivity!

Click here to get the Complete Sample Guide

Here’s how you plan your meals around this… It’s crazy simple (and that’s why it works!) Set your weekly meal plans and shopping list like this… 👇👇👇 On EVERY TRAINING DAY… opt for mainly protein, veggies, and healthy fat meal and snack options throughout your day. WITHIN an HOUR of completing your training YOU MUST eat a meal that has complex carbohydrates (eg. sweet potatoes, oatmeal or quinoa, etc). HOW MANY CARBS SHOULD YOU INCLUDE?  Aim for a portion of the size of your closed fist. This makes it SIMPLE for you! A more intense trainer could even opt for adding in bananas or moderate portions of fruit and STILL burn body fat. On NON-TRAINING DAYS… be more focused on green veggies, proteins, and healthy fats and be very conservative in your carb intake in order to keep your body in a state of shedding the pounds and building up that strong body that is waiting to break through to the surface! Simply put, you set your meal plans up to easily switch in a healthy carb option or leave it out depending on your training schedule and intensity of your day… leaving you with easy and delicious staple meal options and menus to streamline your grocery shopping, and support your muscle growth and fat burning. Aim to make it easy and you will be able to stick to it! The only thing that should be complex in your diet should be your CARBS ;)


Here's an easy and delicious lunch recipe as an example


Lunch: Chicken Avocado Salad High in Protein, Healthy Fats and Vitamins/Minerals INGREDIENTS

  • 1/2 cups Chicken Breast (Cooked and Chopped)

  • Spinach

  • Romaine Lettuce

  • Cherry Tomatoes

  • 1/2 Avocado (sliced)

  • Low-Calorie Dressing or Lemon Juice

  • 1 tbs Sunflower Seeds (optional)


  • Wash and combine spinach, romaine

  • Slice tomatoes + avocado and add to salad

  • Add chopped chicken and sunflower seeds

  • Apply dressing and toss salad until mixed

For Your Recovery Meal: Carb Switch-In Recommendations to include if this is a post-training meal: Wash and combine spinach, romaine

  • 1 medium sweet potato (size of your closed fist)


It truly is that simple... and you will feel amazing after you get the hang of it! Get creative and come up with some of your favorite combinations! -Chris Patterson

P.S. If you're not already on the inside of our transformation programs... When ever you're ready, here are 3 ways that I can help you! 1. Check out more of my shares and content here on Facebook 2. Join my FREE 14-Day Kick-Starter 3. Jump on a quick call together to explore what it is that you want to change in your life and how we may be able to help in giving you the guidance and accountability to improve how you eat, exercise, and treat your body.

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