Here's a 7-day, 1,500-calorie meal plan with carb cycling, incorporating your preferred foods and Lebanese/Syrian cuisine influences. The plan follows higher-carb and lower-carb days strategically.

Carb Cycling Breakdown:

  • Higher-Carb Days (Monday, Wednesday, Friday): ~150g carbs, ~130g protein, ~40g fats
  • Lower-Carb Days (Tuesday, Thursday, Saturday, Sunday): ~75g carbs, ~150g protein, ~50g fats

Day 1 (Higher-Carb) - Monday

Breakfast:

  • 2 boiled eggs with sliced cucumbers and sourdough toast (1 slice)
  • 1 clementine

Lunch:

  • Grilled chicken with rice (1 cup) and sautéed spinach with garlic and olive oil
  • ½ avocado on the side

Snack:

  • Hummus with ½ pita bread and carrot sticks

Dinner:

  • Salmon fillet with roasted potatoes and steamed green beans

Day 2 (Lower-Carb) - Tuesday

Breakfast:

  • Scrambled eggs with spinach and feta cheese
  • ½ avocado

Lunch:

  • Grilled shrimp salad with cucumbers, tomatoes, and a lemon-tahini dressing

Snack:

  • Greek yogurt with strawberries and a sprinkle of nuts

Dinner:

  • Ground beef and zucchini stuffed with rice (smaller portion), topped with yogurt sauce

Day 3 (Higher-Carb) - Wednesday

Breakfast:

  • Oatmeal with banana, honey, and walnuts

Lunch:

  • Chicken and rice with grilled squash and a cucumber salad

Snack:

  • Pita bread with labneh and olives

Dinner:

  • Shrimp pasta with whole wheat penne, tomatoes, and a garlic lemon sauce

Day 4 (Lower-Carb) - Thursday

Breakfast:

  • Scrambled eggs with string beans and a side of sliced pineapple

Lunch:

  • Grilled salmon with avocado and roasted Brussels sprouts

Snack:

  • Hummus with cucumber slices

Dinner:

  • Ground beef stuffed bell peppers with a small portion of rice

Day 5 (Higher-Carb) - Friday

Breakfast:

  • Greek yogurt with granola and grapes

Lunch:

  • Chicken shawarma with rice, pickled vegetables, and tahini sauce

Snack:

  • Sourdough toast with mashed avocado and boiled eggs

Dinner:

  • Shrimp stir-fry with peas, carrots, and basmati rice

Day 6 (Lower-Carb) - Saturday

Breakfast:

  • Omelet with spinach, tomatoes, and a side of feta cheese

Lunch:

  • Grilled tilapia with roasted squash and a side salad

Snack:

  • Mixed nuts and a handful of strawberries

Dinner:

  • Beef kebabs with grilled asparagus and a cucumber-tomato salad

Day 7 (Lower-Carb) - Sunday

Breakfast:

  • Boiled eggs with sliced cucumbers and a piece of pita bread

Lunch:

  • Salmon with avocado and grilled Brussels sprouts

Snack:

  • Cottage cheese with a few grapes

Dinner:

  • Chicken skewers with sautéed spinach and a yogurt sauce



Here's your grocery list categorized by food type based on the 7-day meal plan:

Proteins:

  • Chicken breast (boneless, skinless) – ~5 lbs
  • Ground beef (lean) – ~2 lbs
  • Salmon fillets – ~4 fillets
  • Tilapia fillets – ~2 fillets
  • Shrimp (peeled & deveined) – ~2 lbs
  • Eggs – 2 dozen
  • Greek yogurt (plain, full-fat or 2%) – 2 large tubs
  • Feta cheese – 1 block
  • Cottage cheese – 1 small tub

Vegetables:

  • Cucumbers – 6
  • Avocados – 4
  • Potatoes (yellow or red) – ~6 medium
  • Squash (yellow or zucchini) – ~4
  • String beans (green beans) – ~1 lb
  • Spinach (fresh) – 2 large bunches or bags
  • Peas (frozen or fresh) – 1 bag
  • Corn (frozen or fresh) – 1 bag
  • Carrots – 6
  • Brussels sprouts – 1 lb
  • Asparagus – 1 bunch
  • Bell peppers (green or red) – 3
  • Tomatoes – 6
  • Garlic – 1 bulb
  • Lemons – 4
  • Mixed salad greens – 1 large bag

Fruits:

  • Bananas – 4
  • Strawberries – 1 lb
  • Grapes – 1 bunch (green or red)
  • Clementines – 6
  • Pineapple – 1 whole or pre-cut

Grains & Legumes:

  • Basmati rice – 5 lbs
  • Whole wheat penne pasta – 1 box
  • Sourdough bread – 1 loaf
  • Pita bread (whole wheat if possible) – 4 pieces
  • Granola – 1 small bag
  • Oats (rolled or quick) – 1 small bag

Dairy & Refrigerated Items:

  • Labneh – 1 small container
  • Hummus – 1 container
  • Olives (optional for salads) – 1 jar

Pantry Staples:

  • Olive oil
  • Tahini
  • Nuts (almonds or walnuts)
  • Honey
  • Lemon juice (if fresh lemons aren’t enough)
  • Salt & pepper
  • Cumin
  • Paprika
  • Garlic powder
  • Onion powder
  • Cinnamon
  • Chili flakes
  • Vinegar (white or apple cider)

Optional Items:

  • Pickled vegetables (for shawarma dish)
  • Yogurt sauce (or ingredients to make it: Greek yogurt, garlic, lemon, salt)