Carb Cycling Made Easy With this Sample Meal Plans
PLAN 1
Monday (low carb day)
Breakfast
? 3 whole eggs, scrambled, poached boiled or fried.
? 1/2 cup of high-carb fruit like blueberries, pineapple or peaches
? 1/cup oatmeal sweetened with honey
Snack
? I apple or 1/2 cup unsalted nuts
Lunch
? Turkey sandwich with lettuce and tomato on whole-wheat bread.
? Herbal tea
Snack
? 1/2 cup ricotta cheese or 2 medium apricots
Dinner
? Spinach Frittata
? Grilled beef strips with green bell peppers
? Green salad
Tuesday (High carb day)
Breakfast
? Two slices whole wheat bread with Swiss cheese
? 1 cup low-fat yogurt with fresh blueberries
Snack
? 1 banana
Lunch
? Grilled salmon with brown rice
? Grated carrot and cucumber salad
Snack
? 1 slice whole wheat bread with almond butter
Dinner
? Whole wheat pasta with fresh tomatoes
? Black beans with garlic oil
? Fresh green salad
Wednesday (low carb day)
Breakfast
? 3 scrambled eggs with avocado
Snack
? 2 apricots or 2 plums
Lunch
? Caesar salad with grilled chicken strips
? Herbal tea
Snack
? Low-fat yogurt or 1/2 cup of nuts
Dinner
? Flank steak with green beans and onions
? Green salad with feta cheese
Thursday (High carb day)
Breakfast
? 2 poached eggs
? 2 slices whole-wheat toast
? 1/2 cup fruit
Snack
? 1/2 cup fruit or nuts or 1 banana
Lunch
? 1 cup brown rice with chickpeas
? Sweet potatoes
? Green salad
Snack
? Low-fat yogurt with honey or 1 banana
Dinner
? Baked potato
? Grilled chicken breast
? Avocado and tomato salad
Friday (low carb day)
Breakfast
? 1/2 cup oatmeal
? 1/2 cup fruit
? 1/2 cup ricotta, feta or goat cheese
Snack
? 1/2 cup fruit or nuts or 1 low-fat yogurt
Lunch
? Avocado and chicken salad
? Sliced tomatoes on lettuce
? Herbal tea
Snack
? 1 orange or 1 apple or 2 plums
Dinner
? Grilled salmon with vegetables
? Naked beans
? Green salad
Saturday (high carb day)
Breakfast
? 2 scrambled eggs on whole-wheat toast
? 1 low-fat yogurt sweetened with honey
Lunch
? Sweet potatoes
? Lentil soup
Snack
? 1/2 cup nuts or fruit
Dinner
? Tuna Casserole Whole wheat noodles
? Spinach salad
Sunday (low carb + cheat day)
Breakfast
? Lean sausages with fried eggs
? 1/2 cup fruit
Snack
? Almond butter or 1/2 cup nuts
Lunch
? Tuna salad
? 1 piece of fresh fruit
Snack
? 2 plums, two apricots or 1 apple
Dinner
Whatever you want! In moderation, please. For example, have two slices of pizza instead of two or three. Indulge in a moderate portion of ice cream or cake. If you’ve been craving French fries all week, eat a small plate of them, not a whole platter. You get the idea.
PLAN 2
If you prefer more than three meals a day, here is a sample plan to guide you.
TYPICAL LOW CARB DAY
Meal 1
? 3 egg
? 3 strips of lean bacon
? Saut?ed peppers
Meal 2
? 4 oz. grilled turkey or chicken breast
? 1 cup carrots
? Lettuce and tomato salad
Meal 3
? 4 0z grilles salmon, tuna or shrimp
? 1 cup broccoli
? 1 banana
Meal 4
? 4 oz. chicken
? 1 cup spinach
? 1 low-fat yogurt with honey
Meal 5
? 4 oz. tuna
? 1 cup chickpeas
? 1 sliced tomato or cucumber
Meal 6
? 4 oz. lean steak
? 1 cup green beans
? 1/2 cup fruit
TYPICAL HIGH CARB DAY
Meal 1
? 2 eggs
? 3 strips of bacon or 3 small sausages
? 2 slices whole-wheat toast
Meal 2
? 4 oz. chicken
? Green salad
? 1/2 cup oatmeal sweetened with honey
Meal 3
? 4 oz. salmon
? 1/2 cup brown rice
? 1/2 cup carrots and peas
Meal 4
? 4 oz. chicken
? 2 cups spinach
? 1 cup arb-rich fruit like peaches, plums or apricots
Meal 5
? 1 cup of corn
? 1 sliced cucumber
? 1/2 cup of wild rice or quinoa
Meal 6
? 4 oz. grilled beefsteak
? 1 yam
? 1 cup green beans
? Green salad
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