7-Day Carb Cycling Meal Plan and Recipe Preparation
There is no one-size-fits-all method to maintaining a healthy lifestyle. Successful eating programs must be tailored to each individual and take into account the full person. Before beginning a new diet plan, consult a healthcare physician or a qualified dietitian especially if you have a pre-existing health problem.
A carb-cycling meal plan appears to be simple in theory. Elevate how the body uses dietary carbs and stored glycogen, there are carb-rich days and carb-light days. However, switching between low-carb and high-carb days might be difficult to keep track of. Instead of winging it, sticking to a carb-cycling diet will avoid uncertainty and give you with a nutritional roadmap.
Meal planning helps you stay focused , regardless of your nutrition goals. Preparation and planning do not have to be time-consuming or hard. Meal planning may help you stay energized, fulfill your nutrition goals, avoid food waste, and save money by doing a few easy steps such as creating basic meal plans, creating shopping lists, and preparing food.
Why Nutrition Matters for a Carb-Cycling Meal Plan
Carb-cycling is based on the premise that when you burn less calories (i.e., on non-exercise days), your body requires fewer carbohydrates, thus you eat fewer carbohydrates. Then, on training days or days when your body demands extra fuel from carbs for energy, you consume more carbs. You can schedule your days anyway you like and tailor them to your workout program. That is, one person’s high-carb days may differ from another’s, and vice versa.
Furthermore, because low-carb diets frequently result in poor energy or decreased strength, carb-cycling is a great option. This is because staggering carbs has been demonstrated to prevent performance and energy drops during exercise.
On high-carb days, aim to consume approximately 50% of your calories from carbs. On low-carb days, try to get at least 10% to 15% of your calories from carbohydrates. A balance of your calories can be split between protein and dietary fats as desired.
What Amount of Protein Do You Need?
7-Day Sample Menu
This one-week meal plan is intended for someone who needs
2,000 calories per day and has no dietary limits. Your daily calorie goal may change. Learn about it below, and then modify the plan to meet your individual requirements. Consider consulting a trained dietitian or chatting with a healthcare physician to better analyze and prepare for your dietary needs.
Learn How Many Calories You Burn Every Day.
This meal plan consists of four high-carb days and three low-carb days. Carbohydrates range from around 105 grams (on low-carbohydrate days) to 225 grams (on high-carbohydrate days). Every day, you will discover three meals and two snacks. Feel free to substitute similar menu items, but keep carbohydrate content in mind.
Download the 7-Day Carb Cycling Meal Plan
Download the Meal Schedule: Day 1 – High Carb Breakfast
3 large eggs, cooked to your preference.
Two pieces of whole wheat toast.
1/2 a big grapefruit
Micronutrients include 427 calories, 28g of pro, 42g of carbs, and 17 grams of fat.
Snack
Six ounces 1 percent cottage cheese
One huge peach.
Micronutrients: 190 calories, 23 g protein, 21 g carbs, and 2 g fat.
Lunch
3 ounces of canned tuna, drained
1 tablespoon of mayonnaise.
10 high-fiber, whole-grain crackers
A single celery stalk
One medium apple
Micronutrients: 500 calories, 26 g protein, 59 g carbs, and 20 g fat.
Snack
2 cups air-popped popcorn
A tiny package of seedless raisins
1 oz of choc chips
Micronutrients: 326 cal, 4g pro, 65g carbs, and 9 grams of fat.
Dinner
8 oz grilled chicken breast
One cup of cooked brown rice.
One cup steamed broccoli
Micronutrients: 608 calories, 75 g protein, 57 g carbs, and 10 g fat.
Daily Totals: 2,052 calories, 156 grams of protein, 243 grams of carbs, and 58 grams of fat.
Liquids are not included in this meal plan. Individual fluid requirements differ depending on age, gender, activity intensity, and medical history. Experts normally recommend that women drink 9 cups of water per day and males drink 13 cups of water per day to be hydrated. Consider the calorie content of any beverages you add to your meal plan. Reduce or eliminate your intake of sugar-sweetened beverages, and whenever possible, replace them with water.
Day 2 – Increased-Carb Breakfast: Peanut Butter Banana Smoothie.
Scoop of pro powder.
One medium frozen banana
1/3 cup dried oatmeal
2 Tbsp peanut butter
One cup of water with ice.
Micronutrients include 461 calories, 35 grams of protein, 46g of carbs, and 18g of fat.
Snack
1/2 cup of hummus.
1 oz of pita chips
One cup of grapes
Micronutrients: 433 calories, 14 g protein, 64 g carbs, and 16 g fat.
Lunch
One 7-8″ whole wheat wrap.
Four slices of deli Turkey meat
One slice of provolone cheese.
Two slices of tomato.
Two romaine leaves
Micronutrients: 461 calories, 35 g protein, 44 g carbs, and 15 g fat.
Snack
7 oz 2% plain Greek yogurt
1/4 cup of fresh blueberries.
1/4 cup of granola.
Micronutrients include 316 calories, 24g of pro, 30g of carbs, and 11 grams of fat.
Dinner
5 ounces of cod or other white fish.
One medium cooked potato
1 cup steaming mixed veggies.
Micronutrients: 355 calories, 39 g protein, 46 g carbs, and 2 g fat.
Totals: 2,026 cal, 147g protein, 230 grams carbs, and 62 grams fat.
Day 3: Low-carb Breakfast
Two slices of tomato.
3 big eggs cooked to your liking.
1/4 avocado.
One-half grapefruit
Micronutrients: 352 calories, 21 g protein, 20 g carbs, and 22 g fat.
Snack
1 cup salted and prepared edamame in pods.
1 cup of sliced carrots.
Micronutrients include 175 calories, 5g of protein, 25g of carbohydrates, and 4 grams of fat.
Lunch
Greek Salad with Grilled Chicken (3 cups salad greens, 4 oz of grilled chicken breast, 1 oz of crumbled feta cheese, 1/4 c sliced cucumber, 4 olives, four cherry tomatoes, 1 ounce of balsamic vinegar, and 1 tablespoon olive oil)
Micronutrients include 430 calories, 40 grams of protein, 13 grams of carbs, and 25 grams of fat.
Snack
One scoop of whey protein powder poured into water or coffee.
1 medium banana
Micronutrients include 218 calories, 26 grams of protein, 29g of carbs, and 1g of fat.
Dinner
8 oz of baked salmon
One medium roasted sweet potato
1 cup green beans seasoned with lemon and garlic
Micronutrients: 664 calories, 56g protein, 45g carbs, and 29g fat.
Totals: 1,900 cal, 147g pro, 155g carbs, and 81 grams fat.
Day 4: High-carb Breakfast
One serving Cottage that promotes health Cheese Waffles
One tablespoon maple syrup
1/4 cup of blueberries.
One scoop of protein powder poured into coffee or water.
Micronutrients: 509 calories, 51g protein, 53g carbs, and 11g fat.
Snack
Two hard-boiled eggs.
1 cup of sliced carrots.
1 cup miniature pretzel twists
Micronutrients: 359 calories, 18 g protein, 45 g carbs, and 12 g fat.
Lunch
2 cups lentil soup.
Four teaspoons of sunflower seeds
Micronutrients include 452 calories, 25 grams of protein, 45g of carbs, and 21g of fat.
Snack
One container (7 ounces) of plain 2% Greek yogurt
1/4 cup of raspberries.
Micronutrients include 162 calories, 20 grams of protein, 12g of carbs, and 4g of fat.
Dinner
One (4-ounce) 97% lean ground beef burger served with lettuce, tomato, and onion
A 100% whole wheat hamburger bun
1 tablespoon of ketchup.
A medium ear of corn Micronutrients: 592 calories, 42g protein, 55g carbs, and 24g fat.
Totals: 2,075 calories, 156g pro, 210g carbs, and 72 grams fat.
Day 5: High Carb Breakfast.
2 scrambled eggs
1/2 cup dry oatmeal cooked with water.
1/4 cup unseeded raisins
A dash of cinnamon.
Micronutrients: 405 calories, 19 g protein, 57 g carbs, and 12 g fat.
Snack
1/4 cup of roasted chickpeas.
One part-skim mozzarella string cheese.
One cup of grapes
Micronutrients include 367 calories, 17 grams of protein, 57 grams of carbs, and 9 grams of fat.
Lunch
A whole wheat pita
4 oz grilled chicken breast
Two romaine leaves
Two slices of tomato.
2 tablespoons Caesar dressing
Micronutrients: 513 calories, 41 g protein, 40 g carbs, and 23 g fat.
Snack
One medium apple
two tablespoons of almond butter.
Micronutrients include 291 calories, 7 grams of protein, 31 grams of carbs, and 18 grams of fat.
Dinner
6 ounces of grilled chicken breast.
3/4 cups cooked whole wheat pasta noodles
1/2 cup marinara sauce.
1 cup of broccoli.
Micronutrients include 580 calories, 66 grams of protein, 57g of carbs, and 11g of fat.
Daily Totals: 1,978 calories, 150 g protein, 242 g carbs, and 73 g fat.
Day 6: Low-carb Breakfast.
One serving Quick and easy eggs McMuffin Style Sandwich
Micronutrients include 381 calories, 20 grams of protein, 37g of carbs, and 18g of fat.
Snack
Six ounces of 1% cottage cheese.
1/4 cup of blackberries.
1 oz cashews
Micronutrients include 300 calories, 26g of pro, 17g of carbs, and 15g of fat.
Lunch
Three cups of romaine lettuce salad mix
6 ounces of grilled chicken breast.
1/4 cup of chickpeas.
Four big strawberries, cut
1 oz of chopped walnuts
2 teaspoons light balsamic dressing
1 tablespoon olive oil.
Micronutrients include 737 calories, 63 grams of protein, 29 grams of carbs, and 42 grams of fat.
Snack
Combine whey protein powder with 1c of low-fat (1%) milk.
Micronutrients: 215 calories, 33 g protein, 14 g carbs, and 2 g fat.
Dinner
One serving of low carb turkey tetrazzini
Micronutrients: 235 calories, 20 g protein, 11 g carbs, and 13 g fat.
Totals: 1,869 calories, 162g pro, 108g carbs, and 91g fat.
Day 7: Low-Carb Breakfast Green Strawberry Smoothie
Vanilla Protein Powder One and a half scoops of
1c low-fat milk
One cup of frozen strawberries.
One cup of frozen spinach.
Micronutrients include 359 calories, 54g of pro, 30g of carbs, and 5 grams of fat.
Snack
One container (7 ounces) of plain 2% Greek yogurt
One huge peach.
3 tablespoons coconut milk
Micronutrients: 303 calories, 22 g protein, 26 g carbs, and 14 g fat.
Lunch
One 7-8″ low-carb wrap (less than 15 grams of carbs per serving).
Six ounces deli roast beef (about six slices
One slice of provolone cheese.
1 ounce sauerkraut
Two tablespoons of Thousand Island dressing.
Micronutrients: 347 calories, 22 g protein, 20 g carbs, and 20 g fat.
Snack
1/2 cup of guacamole.
1 medium red bell pepper, cut
1/2 cup of pita chips.
Micronutrients: 343 calories, 7 g protein, 37 g carbs, and 21 g fat.
Dinner
8 ounces of cod, or any white fish
2 serves of simple mashed cauliflower
Micronutrients include 369 calories, 58 grams of protein, 16g of carbs, and 8 grams of fat.
Totals: 1,831 cal, 183g pro, 127g carbs, and 75g fat.
How to Meal Plan for Carb Cycling
Draw up a plan. Begin by deciding which days you’ll eat low-carb and which will be high-carb. High-carb days are often reserved for days when your workout is strenuous and energy-intensive. Low-carb days can occur on off days or low-intensity days when you require less energy. Creating a plan that clearly illustrates how you should eat each day can help you stay to the diet and be more consistent.
Determine how many carbs you will consume on low and high carb days. Carb-cycling takes careful planning and computation. You’ll need to know how many carbs to consume on both menu plans, so figure this out first.
Use a calorie tracker app. Because you have precise carbohydrate targets, using a carbohydrate calculator app may make it easier to reach your daily requirements.
Use leftovers and prepare carbohydrates separately. Meal planning works best when meals are easy to add or eliminate carbs from. This way, you don’t have to prepare a wide variety of foods. A batch of chicken breast, for example, can be readily combined with spaghetti made from vegetable and marinara sauce on a low-carb day, or vegetables and rice on a high-carb day. However, because noodle casseroles are heavier in carbohydrates, they may be more difficult to use on low-carb days.
Meal Delivery Services.
Parting Word From HealthMapp
Carb cycling has been popular in the bodybuilding scene for decades. However, it can also be a useful tool for increasing exercise performance.
Carb-cycling takes careful planning and preparation. This simple 7-day carb cycling meal plan might help you get started. Before beginning any new meal plan, consult with your healthcare physician or a trained dietitian to evaluate what is best for you and your lifestyle.
We understand that meal plans may not be suitable for everyone, particularly those who have disordered eating patterns.