Follow this 7-day schedule of pre-planned meals and workouts. Repeat it each week for 3 weeks. Click on the links below to be taken directly to the recipe or routine. (Want more details? Check out How the Cook and Chisel Program Works.)
For the meal plan, you can swap in any of the recipes you like best. But you’ll just want to make sure you’re trading a high-carb meal for another high-carb meal, and a low-carb meal for another low-carb meal.
Find your week-long grocery list here.
Monday (Day 1)
Meals: High-Carb
Breakfast: Proats
Lunch: Loaded Chili-Stuffed Sweet Potato
Snack: Avocado Snack Option
Dinner: TexMex Enchilada Quinoa Casserole
Workout
Strength A
Tuesday (Day 2)
Meals: Low-Carb
Breakfast: Baked Turkey-Bacon Mini Omelets
Lunch: Lettuce Wrap Flank Steak Tacos
Dinner: Grilled Chicken Pasta with Zoodles
Workout
Wednesday (Day 3)
Meals: High-Carb
Breakfast: Proats
Lunch: TexMex Enchilada Quinoa Casserole
Snack: Avocado Snack Option
Dinner: Sweet Potato Lasagna
Workout
Thursday (Day 4)
Meals: Low-Carb
Breakfast: Baked Turkey-Bacon Mini Omelets
Lunch: Chicken and Cauliflower Fried Rice
Dinner: Almond and Dijon Crusted Tilapia with Asparagus
Workout
Cardio B
Friday (Day 5)
Meals: High-Carb
Breakfast: Proats
Lunch: Sweet Potato Lasagna
Snack: Avocado Snack Option
Dinner: Loaded Chili-Stuffed Sweet Potato
Workout
Strength C
Saturday (Day 6)
Meals: Low-Carb
Breakfast: Baked Turkey-Bacon Mini Omelets
Lunch: Zucchini Lasagna
Dinner: Lettuce Wrap Flank Steak Tacos
Workout
Cardio C
Sunday (Day 7)
Meals: Low-Carb
Breakfast: Baked Turkey-Bacon Mini Omelets
Lunch: Almond and Dijon Crusted Tilapia with Asparagus
Dinner: Chicken and Cauliflower Fried Rice
Workout
