If anyone has any advise on how to make a weekly menu I would be greatful for advise. This seems to be the hardest thing for me to figure out with this and I'm probably makeing it way more complicated that it needs to be.

First off, re-read the chapter on the 7 day carb cycle (#7), print off the "smart foods guide" found on Chris's website. I posted a link to this here in the discussion group. Then, figure out what days will be your low carb days, and what ones will be your high carb days. Get several pages of notebook paper, and divide each one into 5 meals.

Take a look at your calendar for the week (or 2) and determine if you'll have any events that will make eating self prepared meals a challenge. I'd put those in your calendar first. Then you'll think about breakfast. To start things off easy I would suggest that for your first two weeks you pick only one or two different breakfasts that you'll have every day. I've had the exact same breakfast almost every morning since July... and I thought I'd get bored with it, but quite frankly it has helped me not have to "think" about what I'm going to eat until I've fully awake.

Then you'll only have 4 meals a day to think through. Look through the recipies in the back of the book. You're first week (or 2) I'd plan to eat at least 2-3 of your meals from one of Chris's recipies. Plan these out next. Then, fill in the blanks with recipies or snacks from your regular eating habits (that follow the CTL plan).

For example:

Sunday: Funday
B: Morning shake: 1 serving protein shake, 1/2 c milk (almond milk makes me feel funny), 1 c frozen fruit, 1 c water
L: Grilled Cheese w/ turkey sandwich, tomato basil soup
Potluck at church.
Snack 1: Running errands, so take 1 string cheese, 1 oz of turkey jerky, and a serving of carrots
Snack 2: ice cream & popcorn with a big ol mug of tea. Maybe some turkey breast & some steamed veggies depending on what I had at the potluck.

Monday: LC
B: Morning Shake
L: Sunshine Omelet p 184
Lemon-Pepper Tilapia p. 183
S1: Caprise Salad (Tomato slices, 1 string cheese, fresh basil, balsamic vinegar and low sodium turkey breast
S2: Chocolate-Peanutbutter shake p. 181 (w/ coconut milk... almond milk makes me feel funny)

Tuesday HC
B: Morning Shake
L: Turkey Veggie Medley p 175
Steak & potatoes p. 177
S1: Greek Yogurt & Bananas p. 173 (or subsitute any other fresh fruit)
S2: Sunshine Omelet, subing a whole grain/sprouted piece of toast (or 2) for the cheese

Wednesday LC
B: Morning Shake
L: Chicken Cobb Salad p. 182
Homemade chili, pulling my serving out before adding the beans. Eat w/ cheese sprinkled on top & a side salad.
S1: Running around to all the appts: Celery, no salt added peanut butter, low-sodium turkey breast lunch meat
S2: Cottage cheese on the border p. 180 (I don't care for avocado, so sub cheddar cheese)

Thurs HC
B: Breakfast shake
L: Chicken Stir-fry p. 176
Neighborhood potluck... don't know what'll be served, bring a side salad because we're usually lacking there.
S1: Greek Yogurt w/ homemade cinnamon applesauce, and celery/carrots
S2: Chocolate Strawberry shake, like the breakfast shake, but w/ chocolate shakemix

Fri LC
B: Breakfast shake
L: Chicken Cobb Salad p. 182
Chicken stir-fry p 176, subbing cheese for the rice. (Don't knock it until you've tried it!)
S1: Sunshine Omlet
S2: Chocolate pb shake

Sat HC
Weigh today!
B: Breakfast shake
L: Spicy Tex-mex turkey p 179
Spaghetti & meatballs (my recipe)
S1: Tuna sandwich p 179
S2: Chocolate Strawberry shake



Then, when you are all done, make your grocery list based on what you'll need.

After you've been on the plan for a while, you'll decide which things you like making more often, and you'll get into a routine. My snacks are almost always the same, because I like them. I'll have an omlet several times a week on LC or HC days, and same with the stir-fry. They are easy, fun, look like a ton of food, and are pretty on my plate.

Hope this helps!