Meal Plans 7-Day Carb-Cycling Meal Plan & Recipe Prep By Shoshana Pritzker RD, CDN, CSSD, CISSN Updated on May 02, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Print Verywell / Amelia Manley Table of Contents View All Table of Contents Why Nutrition Is Important for a Carb-Cycling Meal Plan Meal Planning Day 1 - High Carb Day 2 - High-Carb Day 3 - Low-Carb Day 4 - High-Carb Day 5 - High-Carb Day 6 - Low-Carb Day 7 - Low-Carb At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition. A carb-cycling meal plan seems straightforward, in theory. You have days that are high in carbs and those that are low in carbs in order to maximize how the body uses dietary carbs and stored glycogen. However, going back and forth between low-carb and high-carb days can be a lot to keep track of. Instead of winging it, following a carb-cycling plan will eliminate any confusion and provide you with a blueprint for your nutrition. Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, shopping lists, and food prep, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. Why Nutrition Is Important for a Carb-Cycling Meal Plan Carb-cycling is based on the idea that on days you burn fewer calories (i.e. non-exercise days), your body needs fewer carbs—so you eat fewer carbs. Then, on training days, or days where your body requires more fuel from carbs for energy, you eat more carbs. You can alternate your days however you would like and cater them to your training routine. That means one person's high-carb days may be different than someone else's high-carb days, and vice versa. Additionally, because people often report low energy or reduced strength while on a low-carb diet, carb-cycling is an excellent alternative. That's because staggering carbs has been shown to prevent dips in performance and energy during exercise. To ensure you're eating enough carbs on your high-carb days, aim to make around 50% of your calories from carbs. Avoid getting fewer than 10% to 15% of calories from carbohydrates on low-carb days. The remainder of your calories can be split between protein and dietary fats at your discretion. How Much Protein Do You Need? 7-Day Sample Menu This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately. This meal plan is broken up into four high-carb days and three low-carb days. Note that the carbohydrates fluctuate from as low as approximately 105 grams of carbs (on low-carbohydrate days) to as high as 225 grams of carbs on high-carb days. You will find three meals and two snacks each day. Feel free to swap similar menu items, but stay mindful of carb content. Download the 7-Day Carb-Cycling Meal Plan Download the Meal Plan Day 1 - High Carb Breakfast Three large eggs, cooked to your likingTwo slices of whole wheat toast1/2 large grapefruit Micronutrients: 427 calories, 28 grams protein, 42 grams carbohydrates, and 17 grams fat Snack 6 ounces 1% cottage cheeseOne large peach Micronutrients: 190 calories, 23 grams protein, 21 grams carbohydrates, and 2 grams fat Lunch 3 ounces canned tuna, drained1 tablespoon mayonnaise10 high-fiber, whole-grain crackersOne celery stalkOne medium apple Micronutrients: 500 calories, 26 grams protein, 59 grams carbohydrates, and 20 grams fat Snack Two cups of air-popped popcornOne small box of seedless raisins1 ounce of chocolate chips Micronutrients: 326 calories, 4 grams protein, 65 grams carbohydrates, and 9 grams fat Dinner 8 ounces grilled chicken breast1 cup of cooked brown rice1 cup of steamed broccoli Micronutrients: 608 calories, 75 grams protein, 57 grams carbohydrates, and 10 grams fat Daily Totals: 2,052 calories, 156 grams protein, 243 grams carbohydrates, and 58 grams fat Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Day 2 - High-Carb Breakfast Peanut Butter Banana Smoothie One scoop of protein powder1 medium frozen banana1/3 cup dry oatmeal2 tablespoons of peanut butter1 cup of water and ice Micronutrients: 461 calories, 35 grams protein, 46 grams carbohydrates, and 18 grams fat Snack 1/2 cup of hummus1 ounce of pita chips1 cup of grapes Micronutrients: 433 calories, 14 grams protein, 64 grams carbohydrates, and 16 grams fat Lunch One 7-8" whole wheat wrap Four slices of deli turkey meatOne slice of provolone cheeseTwo slices of tomatoTwo romaine leaves Micronutrients: 461 calories, 35 grams protein, 44 grams carbohydrates, and 15 grams fat Snack 7 ounces 2% plain Greek yogurt1/4 cup of fresh blueberries1/4 cup of granola Micronutrients: 316 calories, 24 grams protein, 30 grams carbohydrates, and 11 grams fat Dinner 5 ounces of baked cod or other white fish1 medium baked potato1 cup of mixed vegetables, steamed Micronutrients: 355 calories, 39 grams protein, 46 grams carbohydrates, and 2 grams fat Daily Totals: 2,026 calories, 147 grams protein, 230 grams carbohydrates, and 62 grams fat Day 3 - Low-Carb Breakfast Two slices of tomato3 large eggs, cooked to your liking1/4 of avocado1/2 grapefruit Micronutrients: 352 calories, 21 grams protein, 20 grams carbohydrates, and 22 grams fat Snack 1 cup of salted and prepared edamame in pods 1 cup of sliced carrots Micronutrients: 175 calories, 5 grams protein, 25 grams carbohydrates, and 4 grams fat Lunch Greek Salad with Grilled Chicken (3 cups of chopped salad greens, 4 ounces of grilled chicken breast, 1 ounce of crumbled feta cheese, 1/4 cup sliced cucumber, four olives, four cherry tomatoes, 1 ounce of balsamic vinegar, 1 tablespoon of olive oil) Micronutrients: 430 calories, 40 grams protein, 13 grams carbohydrates, and 25 grams fat Snack One scoop of whey protein powder mixed in water or coffee1 medium banana Micronutrients: 218 calories, 26 grams protein, 29 grams carbohydrates, and 1 grams fat Dinner 8 ounces of baked salmon1 medium baked sweet potato1 cup of green beans with lemon and garlic Micronutrients: 664 calories, 56 grams protein, 45 grams carbohydrates, and 29 grams fat Daily Totals: 1,900 calories, 147 grams protein, 155 grams carbohydrates, and 81 grams fat Day 4 - High-Carb Breakfast One serving Healthy Cottage Cheese Waffles 1 tablespoon maple syrup 1/4 cup blueberries One scoop of protein powder mixed in coffee or water Micronutrients: 509 calories, 51 grams protein, 53 grams carbohydrates, and 11 grams fat Snack Two hard-boiled eggs1 cup of sliced carrots 1 cup of mini pretzel twists Micronutrients: 359 calories, 18 grams protein, 45 grams carbohydrates, and 12 grams fat Lunch 2 cups of lentil soup4 tablespoons of sunflower seeds Micronutrients: 452 calories, 25 grams protein, 45 grams carbohydrates, and 21 grams fat Snack One (7-ounce) container of 2% plain Greek yogurt1/4 cup of raspberries Micronutrients: 162 calories, 20 grams protein, 12 grams carbohydrates, and 4 grams fat Dinner One (4-ounce) 97% lean ground beef burger with lettuce, tomato, and onionOne 100% whole wheat hamburger bun1 tablespoon ketchupOne medium ear of corn Micronutrients: 592 calories, 42 grams protein, 55 grams carbohydrates, and 24 grams fat Daily Totals: 2,075 calories, 156 grams protein, 210 grams carbohydrates, and 72 grams fat Day 5 - High-Carb Breakfast Two scrambled eggs1/2 cup of dry oatmeal cooked with water1/4 cup seedless raisinsDash of cinnamon Micronutrients: 405 calories, 19 grams protein, 57 grams carbohydrates, and 12 grams fat Snack 1/4 cup of roasted chickpeasOne part-skim mozzarella string cheese1 cup of grapes Micronutrients: 367 calories, 17 grams protein, 57 grams carbohydrates, and 9 grams fat Lunch One whole wheat pita4 ounces of grilled chicken breastTwo romaine leavesTwo slices of tomato2 tablespoons of Caesar dressing Micronutrients: 513 calories, 41 grams protein, 40 grams carbohydrates, and 23 grams fat Snack 1 medium apple2 tablespoons of almond butter Micronutrients: 291 calories, 7 grams protein, 31 grams carbohydrates, and 18 grams fat Dinner 6 ounces of grilled chicken breast3/4 cup of cooked whole wheat pasta noodles1/2 cup marinara sauce1 cup of broccoli Micronutrients: 580 calories, 66 grams protein, 57 grams carbohydrates, and 11 grams fat Daily Totals: 1,978 calories, 150 grams protein, 242 grams carbohydrates, and 73 grams fat Day 6 - Low-Carb Breakfast One serving Quick and Easy Egg McMuffin Style Sandwich Micronutrients: 381 calories, 20 grams protein, 37 grams carbohydrates, and 18 grams fat Snack 6 ounces of 1% cottage cheese1/4 cup of blackberries1 ounce of cashews Micronutrients: 300 calories, 26 grams protein, 17 grams carbohydrates, and 15 grams fat Lunch 3 cups of romaine lettuce salad mix6 ounces of grilled chicken breast1/4 cup of chickpeas4 large strawberries, sliced1 ounce of chopped walnuts2 tablespoons of lite balsamic dressing1 tablespoon olive oil Micronutrients: 737 calories, 63 grams protein, 29 grams carbohydrates, and 42 grams fat Snack One scoop of whey protein powder mixed with 1 cup of low-fat (1%) milk Micronutrients: 215 calories, 33 grams protein, 14 grams carbohydrates, and 2 grams fat Dinner One serving of Low Carb Turkey Tetrazzini Micronutrients: 235 calories, 20 grams protein, 11 grams carbohydrates, and 13 grams fat Daily Totals: 1,869 calories, 162 grams protein, 108 grams carbohydrates, and 91 grams fat Day 7 - Low-Carb Breakfast Green Strawberry Smoothie 1 1/2 scoops of vanilla protein powder 1 cup of low-fat milk 1 cup of frozen strawberries 1 cup of frozen spinach Micronutrients: 359 calories, 54 grams protein, 30 grams carbohydrates, and 5 grams fat Snack One (7-ounce) container of 2% plain Greek yogurtOne large peachThree tablespoons of coconut milk Micronutrients: 303 calories, 22 grams protein, 26 grams carbohydrates, and 14 grams fat Lunch One 7-8" low-carb wrap (under 15 grams of carbohydrates per serving) Six ounces deli roast beef (about 6 slices)One slice of provolone cheese1 ounce of sauerkraut2 tablespoons of Thousand Island dressing Micronutrients: 347 calories, 22 grams protein, 20 grams carbohydrates, and 20 grams fat Snack 1/2 cup of guacamole1 medium red bell pepper, sliced1/2 cup of pita chips Micronutrients: 343 calories, 7 grams protein, 37 grams carbohydrates, and 21 grams fat Dinner 8 ounces of baked or grilled cod or other white fish Two servings of Simple Mashed Cauliflower Micronutrients: 369 calories, 58 grams protein, 16 grams carbohydrates, and 8 grams fat Daily Totals: 1,831 calories, 183 grams protein, 127 grams carbohydrates, and 75 grams fat How to Meal Plan for Carb-Cycling Map out a plan. Start by determining which days you will follow a low-carb menu, and which you will follow a high-carb menu. Usually, high-carb days are allotted for days in which your workout session is intense and requires more energy. Low-carb days can fall on off-days and low-intensity days, when you need less energy. Creating a plan that clearly depicts how to eat each day will help you stick with the program and be more consistent. Determine how many carbs you'll eat for low and high-carb days. Successful carb-cycling requires careful planning and calculations. You'll need to know how many carbs to eat on both menu plans, so figuring this out first is essential. Use a calorie tracking app. Because you have specific carbohydrate goals, using an app that calculates your carb intake may make meeting your daily goals easier. Utilize leftovers and make carbs separately. Creating meals that are easy to add or subtract carbs from is ideal for meal prepping. That way, you're not preparing a lot of different foods. For example, a batch of chicken breast can easily be paired with spaghetti squash and marinara sauce on a low-carb day, or rice and veggies on a high-carb day. On the other hand, if you make a noodle casserole, it might be harder to use it on low-carb days since it is higher in carbohydrates. Best Meal Delivery Services for Fitness A Word From Verywell Carb-cycling has been popular in the bodybuilding world for decades. But it also can be a valuable tool for improving performance levels during workouts. Following a carb-cycling diet requires careful planning and prepping. This easy-to-follow 7-day carb-cycling meal plan can help you get started. Talk to a healthcare provider or a registered dietitian before beginning any new meal plan to help you determine what is best for you and your lifestyle. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Harvie M, Wright C, Pegington M, et al. The effect of intermittent energy and carbohydrate restriction v . daily energy restriction on weight loss and metabolic disease risk markers in overweight women. Br J Nutr. 2013;110(8):1534-1547. doi:10.1017/S0007114513000792 National Library of Medicine. Low-carbohydrate diet. Academy of Nutrition and Dietetics. How much water do you need? By Shoshana Pritzker RD, CDN, CSSD, CISSN Shoshana Pritzker RD, CDN is a sports and pediatric dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." Shoshana received her B.S in dietetics and nutrition from Florida International University. She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.