Weekly Breakdown (9,800 Calories)

• High-Carb Days (3 days): 1,700 calories
• Moderate-Carb Days (2 days): 1,400 calories
• Low-Carb Days (2 days): 1,200 calories

Total: (3 x 1,700) + (2 x 1,400) + (2 x 1,200) = 9,800 calories

Meal Plan Outline

High-Carb Days (1,700 Calories) – 3 Days (this is on your lower body days)

Macronutrient Split: ~160g protein, ~200g carbs, ~28g fat

1. Breakfast:

   • 3 egg whites + 1 whole egg
   • 2 slices Ezekiel bread
   • 1 tbsp almond butter
   • 1 cup watermelon

2. Snack:

   • Greek yogurt (plain, 2%)
   • 1 tbsp honey
   • ½ cup blueberries

3. Lunch:

   • Grilled salmon (5 oz)
   • 1 cup brown rice
   • Roasted asparagus

4. Snack:

   • Protein shake (1 scoop)
   • 1 banana

5. Dinner:

   • Grilled chicken (6 oz)
   • 8 oz roasted potatoes
   • Steamed green beans

Moderate-Carb Days (1,400 Calories) – 2 Days (upper body days)

Macronutrient Split: ~160g protein, ~125g carbs, ~30g fat

1. Breakfast:

   • 3 egg whites + 1 whole egg
   • ½ cup oatmeal with chia seeds and berries

2. Snack:

   • Greek yogurt
   • Handful of almonds

3. Lunch:

   • Baked snapper (5 oz)
   • 1 small sweet potato
   • Roasted zucchini

4. Snack:

   • Protein shake (1 scoop)
   • 1 apple

5. Dinner:

   • Grilled chicken (6 oz)
   • 1 cup quinoa
   • Steamed broccoli

Low-Carb Days (1,200 Calories) – 2 Days (rest days)

Macronutrient Split: ~160g protein, ~50g carbs, ~44g fat

1. Breakfast:

   • 3 egg whites + 1 whole egg
   • ½ avocado

2. Snack:

   • Protein shake with almond milk
   • 1 tbsp peanut butter

3. Lunch:

   • Grilled salmon (5 oz)
   • Sautéed spinach with olive oil

4. Snack:

   • Hard-boiled eggs (2)
   • 1 oz mixed nuts

5. Dinner:

   • Grilled chicken (6 oz)
   • Roasted asparagus
   • 1 tbsp olive oil

Grocery List for Carb Cycling Meal Plan (9,800 Calories/Week)

Proteins:

• Chicken breast (5 lbs)
• Salmon fillets (3 lbs)
• Snapper fillets (2 lbs)
• Eggs (2 dozen)
• Egg whites (2 cartons)
• Greek yogurt (plain, 2%) – 3 large containers
• Protein powder (your preferred type)

Carbohydrates:

• Ezekiel bread (1 loaf)
• Brown rice (4 cups uncooked)
• Quinoa (2 cups uncooked)
• Sweet potatoes (4 medium)
• Roasted potatoes (6 medium)
• Oatmeal (rolled oats) – 2 cups
• Honey (1 small jar)
• Whole wheat tortillas (optional for variety)

Fruits:

• Watermelon (1 small)
• Blueberries (2 cups)
• Apples (4)
• Bananas (3)

Vegetables:

• Asparagus (3 bunches)
• Green beans (2 lbs)
• Broccoli (2 heads)
• Zucchini (3 medium)
• Spinach (2 bags)
• Cucumbers (for snacks/salads)
• Carrots (1 bag)
• Tomatoes (4 medium)

Healthy Fats:

• Almond butter (1 jar)
• Peanut butter (1 jar)
• Mixed nuts (1 small bag)
• Chia seeds (1 small bag)
• Avocados (4)
• Olive oil (1 bottle)
• Almond milk (unsweetened, 1 carton)

Miscellaneous:

• Seasonings (salt, pepper, garlic powder, paprika)
• Cooking spray or olive oil spray
• Plastic meal prep containers (if needed)