You must have heard that carb cycling can help you lose weight but you’re probably not sure where to start?
Carb cycling meal plan is one of the popular and healthiest diet plans we have around. A lot of people testify that they noticed a significant boost in their health upon adopting it.
In this article, you will find 7 Day Carb Cycling Meal Plan which you can maintain and boost your weight loss goals, but before that…
What Does Carb Cycling Mean?
The Carb Cycling Diet was introduced a few years back in the bodybuilding world as a way of cycling between high carbohydrate and low carbohydrate days to help build muscle tissues, stimulate the body cells to use energy optimally, and more importantly to burn some fats off the body.
However, it is worthy to note that Carb Cycling Diet is not limited to only the bodybuilders. Regular people can also adopt it to enhance their overall well-being.
Carbs You Can Eat On the Carb Cycling Meal Plan
Some of the typical carb foods you can add to your Carb Cycling Meal Plan include –
Whole Grain Bread or Pasta, Brown Rice, Beans and Lentils, Sweet or White Potatoes [with skin], Oatmeal, leafy greens, eggplant, tomatoes, broccoli, Quinoa, Corn, Peas, peppers, cauliflower, olive oil, nuts, seeds, Bananas, Pineapple, Oranges, Mango, etc.
Carbs You Cannot Eat On The Carb Cycling Meal Plan
Some of the typical carb foods you should avoid adding to your Carb Cycling Meal Plan include – White Bread or Rice or Pasta, French Fries, Pizza, Muffins, Pancakes, Pastries and Cakes, Refined Cereals, etc.
Read Also: Boiled Egg Diet Plan to Lose 20 Pounds in 2 Weeks
7-DAY CARB CYCLING MEAL PLAN
| DAYS | BREAKFAST | LUNCH | DINNER |
Monday[Higher-carb] |
Half cup old-fashioned oats cooked with one cup 1% milk, alongside an apple or banana, as well as two tablespoons chopped walnuts. (443 calories, 67g carbs, 16g protein, 15g fat) | Sandwich combined with two slices of whole-wheat bread, four ounces deli turkey, 1/5 medium avocado, alongside mustard. Three ounces raw carrots and two tablespoons hummus as a side. (385 calories, 53g carbs, 26g protein, 11g fat)
|
Two ounces whole-wheat pasta tossed with tomato-basil sauce, sliced zucchini, as well as four ounces lean ground beef. Half ounce dark chocolate for dessert. (661 calories, 57g carbs, 41g protein, 32g fat)
|
Tuesday[Lower-Carb] |
Two egg whites plus two eggs scrambled with 1 handful of baby spinach and topped with 1 slice mozzarella cheese. 1 cup strawberries as a side. (317 calories, 20 g carbs, 27g of protein, 14 g fat)
|
Spinach salad topped with four ounces cooked wild salmon, low-starch veggies (tomatoes, cucumber, peppers), two teaspoons olive oil, and two teaspoons balsamic vinegar. Six ounces Greek yogurt (light or plain low-fat, with no added sugars) as a side. (388 calories, 19 g carbs, 42 g protein, 7 g fat) | Four ounces grilled chicken breast with One and a half cups roasted asparagus and one cup butternut squash, cooked with two teaspoons olive oil. (323 calories, 24 g carbs, 33 g protein, 11 g fat) |
Wednesday[Higher-carb] |
Parfait of six ounces low or nonfat greek yogurt, one-quarter cup granola, one chopped pear, two tablespoons raisins, and one tablespoon grated coconut flakes. (338 calories, 57 g carbs, 20 g protein, 4 g fat) | Large whole-wheat tortilla filled with half cup refried beans, one-ounce grated cheese, and salsa, lettuce, onion, and tomatoes. One cup grapes as a side. (530 cals, 71 g carbs, 19 g protein, 19 g fat) | Four-ounce grilled pork chop with half cup applesauce, three-quarter cup cooked brown rice, and one and a half cups steamed broccoli with lemon pepper and one teaspoon butter. Side: half a banana smeared with half tablespoon peanut butter. (578 cals, 70 g carbs, 44 g protein, 14 g fat) |
Thursday[Lower-Carb] |
One egg and one egg white scrambled with two slices turkey bacon (chopped) and half cup bell peppers and onions. On the side: half cup cottage cheese with one tablespoon all-fruit preserves. (325 calories, 19 g carbs, 31 g protein, 14 g fat) | Two cups vegetable soup with two cups side salad (spinach, one cup tomatoes, three-quarter cup cucumber, five Kalamata olives, three-quarter ounce crumbled feta, and balsamic vinegar). (358 cals, 56 g carbs, 14 g protein, 10 g fat) | Six ounces baked cod with tomatoes and oregano, one cup roasted green beans with two teaspoon olive oil, and half sweet potato with one teaspoon butter. (381 calories, 31 g carbs, 41 g protein, 14 g fat) |
Friday[Higher-carb] |
Whole-wheat English muffin alongside two tablespoons almond butter and one sliced banana (419 cals, 56g carbs, 13g protein, 19g fat) | Two cups lentil soup with a side salad (two cups greens, tomatoes, and peppers with one chopped apple, one-ounce grated cheddar, and two tablespoons vinaigrette). (530 cals, 77 g carbs, 27 g protein, 14 g fat) | Eight-inch whole-wheat cheese pizza (try Amy’s) with a side of carrots, celery, and two tablespoons hummus (479 calories, 58g carbs, 19g protein, 20g fat) |
Saturday[Lower-Carb] |
Protein pancakes (homemade or half cup Kodiak Cakes power cakes mix) topped with one and a half tablespoons almond butter and half cup sliced strawberries. (360 calories, 41 g carbs, 19 g protein, 15 g fat) | Four-ounce turkey burger topped with one-fifth medium avocado and one slice Swiss cheese wrapped up in lettuce leaves. Side: an apple or banana. (457 cals, 29 g carbs, 39g protein, 23 g fat) | Four ounces cajun chicken (chicken breast with cajun spices), half cup black beans, and one cup sautéed peppers and onions with two teaspoons olive oil (396 calories, 27 g carbs, 41 g protein, 13 g fat) |
Sunday[Higher-carb] |
Breakfast burrito with one scrambled egg, half cup black beans, two tablespoons salsa, one slice pepper jack cheese, as well as fresh cilantro wrapped in a large whole-wheat tortilla. (452 calories, 50 g carb, 23 g protein, 17 g fat) | Baked potato topped with shredded rotisserie chicken (four ounces), one cup cooked broccoli, and one-quarter cup grated cheddar cheese. (482 calories, 42 g carbs, 47 g protein, 13 g fat) | One cup cooked quinoa or brown rice, two cups mixed veggies, and four ounces lean beef strips stir-fried in one teaspoon sesame oil. (674 calories, 66 g carbs, 40 g protein, 28 g fat) |
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- 3-Day Cardiac Diet – Lose 10lbs in 3 Days with Heart Healthy Diets
- 7 Day Cucumber Diet Plan to Lose 15 Pounds in 1 Week
