Carb Cycling Meal Plans

Below are 2 days worth of meal plans. One is a high carb/low fat day, the other is a low carb/high fat day. You can literally repeat these – switching out carbs for other carbs, protein and healthy fat options.

High Carb Day – Low Fats

Meal 1

üEnglish muffin

ü½ cup of fat free, low sugar Greek yogurt

üSmall banana

Meal 2

ü4 egg whites with all the veggies you want – light cheese, if any

ü*25-30 grams of carbs (oatmeal, grits, cereal, Ezekiel bread, etc.)

Meal 3/Post Workout

üProtein shake (1 scoop)

ü½ cup of berries

Meal 4/Lunch

üprotein, grilled or baked, seasoned to your liking

ü½ – ¾ cup of brown rice or 4oz sweet/red potato

üUnlimited veggies

Meal 5/Small Snack

ü½ cup of cottage cheese

ü10 almonds

Meal 6/Dinner

üprotein, grilled or baked, seasoned to your liking

ü½ – ¾ cup of brown rice or 4oz sweet/red potato

üUnlimited veggies or romaine lettuce/spinach with 2 tbsp. olive oil and vinegar   

              

Low carb day – High Fats

Meal 1

ü½ cup of Greek yogurt

üProtein shake

Meal 2

ü3 scrambled egg whites with 1 whole egg – veggies optional (spinach, tomatoes, onions, etc.) OR a protein shake

ü25-30 grams of complex carbs (oatmeal, grits, Ezekiel bread, etc.)

Meal 3/Post Workout

üProtein shake (1 scoop)

ü½ cup of berries

ü20 almonds

Meal 4/Lunch

üprotein, grilled or baked, seasoned to your liking

üUnlimited veggies

Meal 5

üPeanut butter sandwich or veggies dipped in peanut butter (like carrots and celery)

Meal 6/Dinner

üprotein, grilled or baked, seasoned to your liking

üUnlimited veggies or romaine lettuce/spinach with 2 tbsp. olive oil and vinegar or ¼ avocado and low calorie dressing

Other options would be having two low carb days back to back, followed by one high carb day – repeating.

If you have any questions, let me know! You can contact me at www.Facebook.com/ChristinasFitness

2 Comments

  1. Yaki on November 19, 2013 at 8:52 am

    Sounds great!!

  2. Jennifer on July 18, 2014 at 9:20 am

    Christina, for meal six, how much protein? 4 ounces? Thank you!!!!

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