Carb Cycling Schedule

  • High-Carb Days (3 days): 1,600 calories
  • Moderate-Carb Days (2 days): 1,400 calories
  • Low-Carb Days (2 days): 1,200 calories

7-Day Meal Plan

Monday – High-Carb (1,600 Calories)

Breakfast:

  • 4 egg whites, 2 whole eggs
  • 1 cup oatmeal with berries

Snack:

  • 1 can tuna, 1 whole wheat wrap, 1 tbsp mustard

Lunch:

  • 6 oz grilled chicken
  • 1 cup jasmine rice
  • 1 cup steamed broccoli

Snack:

  • 1 cup Greek yogurt with honey

Dinner:

  • 6 oz ahi tuna
  • 1 medium baked potato
  • 1 tbsp olive oil

Tuesday – Moderate-Carb (1,400 Calories)

Breakfast:

  • 4 egg whites, 1 whole egg
  • 2 slices whole grain toast

Snack:

  • 1 can tuna with ½ avocado

Lunch:

  • 6 oz steak
  • ¾ cup quinoa
  • 1 cup green beans

Snack:

  • Protein shake with almond milk

Dinner:

  • 6 oz salmon
  • 1 cup roasted sweet potatoes
  • 1 tbsp olive oil

Wednesday – Low-Carb (1,200 Calories)

Breakfast:

  • 3 whole eggs, 2 egg whites
  • ½ avocado

Snack:

  • 1 can tuna with cucumbers

Lunch:

  • 6 oz grilled chicken
  • 1 cup mixed greens with olive oil

Snack:

  • 1 handful almonds

Dinner:

  • 6 oz steak
  • Sautéed spinach with olive oil

Thursday – High-Carb (1,600 Calories)

Breakfast:

  • 4 egg whites, 2 whole eggs
  • 1 cup oatmeal with banana

Snack:

  • 1 can tuna, 1 whole wheat wrap

Lunch:

  • 6 oz grilled chicken
  • 1 cup brown rice
  • 1 cup asparagus

Snack:

  • 1 cup cottage cheese with pineapple

Dinner:

  • 6 oz baked cod
  • 1 medium baked sweet potato
  • 1 tbsp olive oil

Friday – Moderate-Carb (1,400 Calories)

Breakfast:

  • 4 egg whites, 1 whole egg
  • 2 slices Ezekiel bread

Snack:

  • 1 can tuna with hummus and celery sticks

Lunch:

  • 6 oz grilled chicken
  • ¾ cup quinoa
  • 1 cup mixed greens

Snack:

  • Protein shake with almond milk

Dinner:

  • 6 oz steak
  • 1 cup mashed potatoes
  • 1 tbsp olive oil

Saturday – Low-Carb (1,200 Calories)

Breakfast:

  • 3 whole eggs, 2 egg whites
  • ½ avocado

Snack:

  • 1 can tuna with cucumbers and olive oil

Lunch:

  • 6 oz grilled chicken
  • 1 cup mixed greens with vinaigrette

Snack:

  • 1 handful almonds

Dinner:

  • 6 oz ahi tuna
  • Steamed zucchini with olive oil

Sunday – High-Carb (1,600 Calories)

Breakfast:

  • 4 egg whites, 2 whole eggs
  • 1 cup oatmeal with berries

Snack:

  • 1 can tuna, 1 whole wheat wrap

Lunch:

  • 6 oz grilled chicken
  • 1 cup jasmine rice
  • 1 cup steamed broccoli

Snack:

  • 1 cup Greek yogurt with honey

Dinner:

  • 6 oz grilled salmon
  • 1 medium baked potato
  • 1 tbsp olive oil

 

Here's your grocery list for the 7-day carb cycling meal plan, categorized for easier shopping.

Protein

  • Chicken breast – 5 lbs
  • Steak (sirloin or lean cut) – 3.5 lbs
  • Ahi tuna (fresh or frozen) – 2 lbs
  • Canned tuna (in water) – 7 cans
  • Salmon (fresh or frozen) – 2 lbs
  • Cod (fresh or frozen) – 6 oz
  • Eggs – 2 dozen
  • Egg whites (carton) – 2 cartons
  • Protein powder (your preferred brand) – 5 servings
  • Greek yogurt (plain, unsweetened) – 3 cups
  • Cottage cheese – 1 cup

Carbohydrates

Grains and Legumes:

  • Oatmeal (rolled oats) – 3 cups
  • Whole wheat wraps – 3
  • Whole grain toast/Ezekiel bread – 4 slices
  • Brown rice – 2 cups
  • Jasmine rice – 2 cups
  • Quinoa – 1.5 cups
  • Whole grain pasta (optional substitute for variety) – 1 cup

Vegetables:

  • Broccoli – 3 cups
  • Green beans – 2 cups
  • Mixed greens (spinach, arugula, lettuce) – 6 cups
  • Asparagus – 2 cups
  • Cucumbers – 2
  • Celery – 1 bunch
  • Zucchini – 2 medium
  • Spinach – 2 cups

Fruits:

  • Bananas – 2
  • Berries (strawberries, blueberries) – 2 cups
  • Pineapple chunks – 1 cup

Root Vegetables:

  • Sweet potatoes – 3 medium
  • White potatoes – 3 medium
  • Russet or Yukon gold potatoes – 1 cup (mashed)

Fats

  • Avocados – 3
  • Olive oil – 1 cup
  • Almonds (unsalted) – 1 cup
  • Hummus – ½ cup

Condiments and Pantry Items

  • Mustard – 1 bottle
  • Honey – ¼ cup
  • Vinaigrette dressing (for salads) – ¼ cup
  • Salt, pepper, garlic powder, onion powder
  • Almond milk (unsweetened) – 2 cups