Carb Cycling Meal Plan | Easy 7-Day Plan for Carb Cycling

Carb cycling is a diet designed to fuel muscles and increase energy levels. Followers of a carb cycling meal plan alternate between high and low-carb consumption days. Find out who can benefit from carb cycling and how to get started.

What Is Carb Cycling?

Carb cycling meal plans have long been a tool for marathon runners and other athletes to fuel intense workouts and improve athletic performance. However, carb cycling is for anyone looking to improve their energy levels, build muscle, and burn fat. This nutrition plan allows you to maintain or lose weight while beating fatigue. It's most effective when combined with a moderate-to-high-intensity exercise plan.

The consumption of carbohydrate-rich foods at the right times is a central tenant of a carb cycle meal plan. It works by allowing the digestive system to break down carbs into glucose. Glucose is responsible for fueling muscles for peak performance. It's easy to adjust carb cycling to a personalized training schedule or exercise regimen.

How It Works

A meal plan for carb cycling involves eating more carbs on workout days and fewer carbs on rest days. People follow a carb cycling diet meal plan using various methods.

Traditionally, they alternate between eating a low number of carbs (between 100 and 125 grams daily) for a number of days, followed by days eating higher numbers of carbs. Somewhere between 175 and 275 grams is the recommended number of carbohydrates for high-carb days. Adopters of carb cycling typically increase their physical activity on high-carb days as well.

Carb cycling works by delivering more glycogen to muscles on high-intensity days to maximize energy, minimize fatigue, and burn through extra carbs more efficiently. Exercise conditions the metabolism to continue to burn fat long after the physical activity ends. Fewer carbs are consumed on lower-intensity days, even while the body continues to burn energy, so you can keep your weight in check.

Unlike traditional, restrictive diets that focus solely on weight loss, the goal of carb cycling is to fuel the body so it runs at its maximum performance.

Why Carb Type Matters

Highly processed foods with added sugar don't provide the type of carbohydrates the body needs to fuel muscles long-term. Avoid white bread, sugary cereals, cakes, pastries, and cookies, which can impact insulin sensitivity. These foods immediately turn to sugar in the bloodstream, providing only temporary energy that is followed by a "sugar crash."

Instead, choose complex carbohydrates high in fiber. Fiber digests more slowly to help sustain energy and stabilize blood sugar for a longer time. Good choices for complex carbohydrates include:

• whole-grain bread and starches
• oatmeal
• sweet or white potatoes with the peel
• high protein fruits
• beans, lentils, split peas, and other legumes
• vegetables

The more natural the ingredients in your carbohydrate choices, the better they are for a carb cycling meal plan.

Carb Cycling vs. Low-Carb Diets

Although low-carb diets can jump-start weight loss, many people who eat low-carb all the time report feelings of sluggishness and low energy. Carb cycling is a compromise between boosting energy and burning fat. By staggering high-carb and low-carb days, carb intake cycling prevents dips in performance and energy levels.

To calculate the number of carbs you should be consuming on both high- and low-carb days, follow these guidelines:

• High-carb days: Plan for 50% of your calories from complex carbohydrates.
• Low-carb days: Consume no fewer than 10-15% of carbohydrates as part of your caloric intake.

The remainder of your daily calories should come from protein and dairy fats, such as meat, poultry, milk, eggs, and cheese.

Net Carb vs. Total Carb

Net carb vs. total carb compares what carbs the body can digest against the total carbs in a food. Net carbs are the grams of carbs minus any fiber or sugar alcohol. Because the body doesn't fully absorb fiber or sugar alcohol, those carbs do not count when following a ketogenic or carb cycling plan. During low-carb days, only the net carbs in a meal are tallied toward the recommended daily consumption of carbohydrates, not the total carbs.

Benefits of Carb Cycling

There are several benefits to adopting carb cycling as part of your overall health and wellness plan.

Increased fat loss

Enhance your body's fat-burning abilities by revving up your metabolism on high-carb, high-intensity days to continue to burn fat efficiently throughout the week. People who practice carb cycling may see a reduction in their Body Mass Index (BMI), a measure used to diagnose obesity.

Energy replenishment

High-carb days increase glucose levels in the body, preventing dips in energy and leaving you feeling reenergized. Carb cycling may be beneficial to people experiencing age-related fatigue. As we age, the body produces fewer molecules that deliver energy to cells throughout the body. Along with decreased muscle mass and a slowing metabolism, many people feel their energy drop off as they age. Carb cycling resets your metabolism, increasing your energy levels and leaving you feeling like you've turned back the clock.

Muscle gain

Muscles are the largest metabolic tissue in the body. It makes sense that as muscle growth increases, so does metabolism. Replacing a pound of body weight with muscle prompts your metabolism to work harder, even when resting. Carb cycling replenishes glycogen that helps build fat-burning muscles. It also aids in their performance and recovery.

Flexibility

Carb cycling can be adapted to any fitness level, lifestyle, or training schedule. It also allows for dietary variety and balance. Unlike other diets, your restrictions aren't for specific food groups, but only the days you consume particular foods.

7-Day Sample Menu for Carb Cycling

Your personal meal plan will depend on your daily caloric needs and how you choose to structure the low- and high-carb days. This sample menu is based on a 2,000-calorie diet and includes two high-carb days followed by a low-carb day, then two high-carb days followed by two low-carb days.

The carb cycling diet is designed for flexibility, so feel free to adjust the menu to fit your lifestyle and activity levels. Swap out menu offerings with similar dishes at the same carb count to your taste. It's a good idea to speak with your doctor or a registered dietician before beginning any new diet or exercise regimen so they can help you more accurately assess your needs.

Day 1 - High Carb

Breakfast: Fluffy Banana Pancake

Fluffy banana pancakes with bananas and topped with a delectable caramel drizzle and crunchy pecans start your week off right. Pair with a protein source like eggs or bacon.

_Protein 19 g.

Carbs 80 g.

Calories 700

Fat 36 g._

Lunch: Tamarind-Sweet Chili Tofu with Quinoa-Rice & Broccolini

This tangy vegan dish capitalizes on an alternative source of protein, carbohydrate-dense quinoa rice, with the benefit of high-fiber broccoli.

_Protein 28 g.

Carbs 76 g.

Calories 600

Fat 21 g._

Dinner: Mediterranean Salmon & Quinoa Bowl with Chermoula Sauce

Salmon is rich in muscle-supporting omega-3s. This Mediterranean-inspired dish ups its carbohydrate game by incorporating quinoa and a flavorful chermoula sauce.

_Protein 40 g.

Carbs 30 g.

Calories 540

Fat 30 g._

Day 2 - High Carb

Breakfast: Vanilla Overnight Oats

Delicious pudding-like oats are rich in a number of nutrients like fiber, carbohydrates, plant-based protein, and B vitamins. Top with your favorite fruit for ultimate healthy treat.

_Protein 15 g.

Carbs 63 g.

Calories 440

Fat 12 g._

Lunch: Grilled Chicken Kale Salad

A twist on the classic Waldorf Salad, this version comes with grilled chicken, candied pumpkin seeds, and dried apricots, over a bed of freshly shredded kale. It’s best served with a green goddess dressing.

_Protein 36 g.

Carbs 31 g.

Calories 450

Fat 25 g._

Dinner: Grilled Chicken with Carrot Thyme Purée and Sautéed Mushrooms

Juicy grilled chicken sits atop a creamy, thyme-infused carrot puree. A sophisticated yet simple dish.

_Protein 44 g.

Carbs 28 g.

Calories 530

Fat 27 g._

Day 3 - Low Carb

Breakfast: Bacon & Mozzarella Egg Bites

Get fewer carbs with a punch of protein with a Florentine omelette-inspired egg bites. Featuring smoky bacon, mozzarella, and baby spinach, and is served with a tangy green goddess sauce.. this has our mouths watering.

_Protein 25 g.

Carbs 4 g.

Calories 420

Fat 34 g._

Lunch: Chicken Carnitas Bowl with Cauliflower Rice & Fajita-Style Vegetables

Keto-based diets rely heavily on protein to provide the majority of macronutrients in the diet and to build muscle. Keto chicken carnitas boast 40 grams of protein per serving.

_Protein 40 g.

Carbs 16 g.

Calories 490

Fat 33 g._

Dinner: Lime Hanger Steak & Chimichurri Sauce with Green Beans & Mushrooms

Zesty lime and red pepper flakes season this tender hanger steak paired with green beans and mushrooms in a chimichurri sauce.

_Protein 41 g.

Carbs 14 g.

Calories 530

Fat 35 g._

Day 4 - High Carb

Breakfast: Blueberry-Chia Overnight Oats

A blend of oats, chia and almond milk, this makes for a yummy plant-based, gluten-free and high-carb breakfast choice. Full of superfoods with antioxidants, protein, and fiber, these oats will keep you going all day long. All boxes: checked!

_Protein 15 g.

Carbs 64g.

Calories 540

Fat 28 g._

Lunch: Chana Masala with Coconut Rice & Sautéed Vegetables

Coconut rice with organic chickpeas, sauteed cabbage, and kale incorporate important vitamins and plenty of fiber into this carbohydrate-rich Indian dish.

_Protein 12 g.

Carbs 71 g.

Calories 550

Fat 25 g._

Dinner: Paprika Salmon and Green Beans

A paleo take on salmon provides this dish with a protein punch, but the stars of the show are fiber-rich carrots and green beans.

_Protein 40 g.

Carbs 27 g.

Calories 530

Fat 32 g._

Day 5 - High Carb

Breakfast: Cornflake-Crusted French Toast

Take advantage of another high-carb day to prep your body for high-intensity performance that keeps muscles working all week long. What better way to get a carb dose than cornflake french toast?

_Protein 30 g.

Carbs 97 g.

Calories 1,040

Fat 59 g._

Lunch: Sweet Potato Coconut Curry with Laotian Lemongrass Rice

Sweet potato and vegetables over lemongrass-garlic jasmine rice keep you satisfied and help avoid afternoon fatigue.

_Protein 8 g.

Carbs 80 g.

Calories 500

Fat 15 g._

Dinner: Harvest Lentil Shepherd’s Pie with Garlic Green Beans

A plant-based take on shepherd's pie, this dish is loaded with fresh organic vegetables and lentils.

Protein 16 g.

Carbs 75 g.

Calories 520

Fat 17 g.

Day 6 - Low Carb

Breakfast: Mushroom & Feta Egg Bites

Swinging back to high protein and lower carb dishes, animal-based ingredients like eggs and cheese are low in carbs to keep weight in check on lower activity days.

_Protein 30 g.

Carbs 7 g.

Calories 520

Fat 42 g._

Lunch: Grilled Salmon with Lemon Veggies

Grilled salmon with fresh asparagus and tomatoes in a lemon butter sauce are both low-carb and gluten-free.

_Protein 40 g.

Carbs 16 g.

Calories 510

Fat 34 g._

Dinner: Grilled Chicken Caesar Salad with Green Goddess Dressing

Dinner goes high-protein, low-carb with a classic Caesar salad topped with juicy grilled chicken and handmade green goddess dressing and finished with shavings of salty Parmesan cheese.

_Protein 64 g.

Carbs 12 g.

Calories 680

Fat 41 g._

Day 7 - Low Carb

Breakfast: Scallion Egg White Bites

Refresh your morning routine with healthy, soft and fluffy breakfast bites featuring egg whites, scallions, and peppers seasoned with coriander and garlic.

_Protein 10 g.

Carbs 5 g.

Calories 210

Fat 16 g._

Lunch: Grilled Chicken Cobb Salad with Avocado and Boiled Egg

A light on-the-go option, this take on the classic Cobb salad includes traditional favorites like grilled chicken, avocado, and hardboiled egg. Smoky shiitake mushrooms replace bacon for a surprise twist.

_Protein 40 g.

Carbs 13 g.

Calories 520

Fat 34 g._

Dinner: Dill-Marinated Steelhead Trout with Coconut-Lemon Cream Veggies

End the week with fresh steelhead trout marinated in vodka and fresh dill, accompanied by broccoli, asparagus, carrots, mushrooms, and red onions in a creamy coconut-lemon sauce.

_Protein 38 g.

Carbs 18 g.

Calories 440

Fat 22 g._

Final Thoughts

The carb cycling diet is designed to accommodate any lifestyle, from athletes to busy professionals on the go. Even those who have previously been sedentary can benefit from adopting and adapting their diet and exercise habits.

Many diets require strict adherence to certain food groups at the exclusion of others, but carb cycling does not. This flexibility makes for a sustainable nutrition plan you're less likely to give up on. Because dieting is dependent upon consistency, the ability to stick with a nutrition plan helps lead to long-term success.

Tailor the sample menu above to meet your dietary goals, workout schedule, health requirements, and tastes. For example, you could swap out low-carb Turkey Patties with Lemon Aioli for lunch or dinner on a low-carb day or this Shrimp Étouffée for another high-carb dish.

Meal delivery plans that allow you to customize your weekly menu can simplify the process. Cook Unity specializes in fresh chef-prepared meals delivered straight to your door. With various high and low carb options, carb cycling can be a breeze if you don't have hours for meal prep or cleanup.

Explore CookUnity's carb cycling-friendly options to lead you on a journey to restoring your energy and achieving your health goals. Check out all of our low carb meals or view our full menu and get 50% off your first order today!

Sources:

Cleveland Clinic,

CDC.gov,

Health.Harvard.edu,

pmc.ncbi.nlm.nih.gov,

Continue Reading:

• Keto vs. Calorie Deficit: Which Diet Is Right for You?

• Easy High-Protein Meal Prep Ideas: Plant & Meat-Based Recipes