7-Day Carb-Cycling Plan

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Carb-cycling is fantastic way to participate in a low-carb diet. This form of dieting has proven effective for many people. It may be able to help you, too! Our carb-cycling plan moderates the number of carbs you eat to limit your overall caloric intake. Decreasing the number of calories that you consume will increase the amount of fat you can lose!

Related: Can Carb Cycling Help Me Lose Weight Faster?

By giving yourself high carb days, you’ll keep from feeling deprived during the carb-cycling plan. Refueling your body with essential nutrients allow you to stay on track and continue losing weight!

7-Day Carb-Cycling Plan

This 7-Day carb-cycling plan provides you with recipes for three meals and one or two snacks each day. There will be three low-carb days followed by one high-carb day. Keep in mind that every day will still have you in a caloric deficit, as this is key to losing weight.

We are using a 140-pound person as an example for this plan, but you don’t have to weigh 140 pounds to participate. The differences between the carbohydrate requirements for a 120-pound person and a 160-pound person are too small to matter. The reason this plan works is because you’ll consume an average of 1400 calories per day. This is a healthy number of calories for the average adult trying to shed some fat, regardless of what you weigh!

On your low-carb days, you will consume .5 grams of carbohydrates for every pound of body weight. A 140-pound person would need 70 carbohydrates on their low carb days. On your high-carb days, you’ll eat 2 grams of carbs for every pound of body weight, which equals 280 carbs. Protein and fat will make up the remaining calories!

Low Carb: Days 1-3

Day 1 (69 grams carbs) – 1387 calories

Breakfast: Slow Cooker Spinach and Mozzarella Frittata (2 servings)

Lunch: Sweet Potato and BBQ Chicken Lettuce Wraps (1 serving) 

Dinner: Mediterranean Greek Salmon with Orzo (1 serving) 

Snacks: Mushroom Parmesan Bites (1 serving) and Helen’s Deviled Eggs (2 servings)

Day 2 (69 grams carbs) – 1387 calories

Breakfast: leftover Slow Cooker Spinach and Mozzarella Frittata (2 servings) 

Lunch: leftover Sweet Potato and BBQ Chicken Lettuce Wraps (1 serving) 

Dinner: leftover Mediterranean Greek Salmon with Orzo (1 serving)

Snacks: leftover Mushroom Parmesan Bites (1 serving) and Helen’s Deviled Eggs (2 servings)

Day 3 (69 grams carbs) – 1387 calories

Breakfast: leftover Slow Cooker Spinach and Mozzarella Frittata (2 servings)

Lunch: leftover Sweet Potato and BBQ Chicken Lettuce Wraps (1 serving) 

Dinner: leftover Mediterranean Greek Salmon with Orzo (1 serving) 

Snacks: leftover Mushroom Parmesan Bites (1 serving) and Helen’s Deviled Eggs (2 servings)

High Carb Day

Day 4 (267 grams carbs) – 1375 calories

Breakfast: Instant Pot Apple Cinnamon Oatmeal (3 servings) 

Lunch: Quinoa and Shrimp Paella (1 serving) 

Dinner: Pasta with Pesto, Potatoes, and French Beans (1 serving)

Snacks: Baked Banana Chips (4 servings)

Low Carb: Days 5-7

Day 5 (75 grams carbs) – 1375 calories

Breakfast: Egg and Turkey Sausage Breakfast Tacos (1 serving)

Lunch: Thai Chicken Veggie Salad with Peanut Dressing (1 serving) 

Dinner: One-Skillet Chicken and Broccoli (2 servings) 

Snacks: Stuffed Philly Chicken Peppers (2 servings) 

Day 6 (75 grams carbs) – 1375 calories

Breakfast: leftover Egg and Turkey Sausage Breakfast Tacos (1 serving) 

Lunch: leftover Thai Chicken Veggie Salad with Peanut Dressing (1 serving)

Dinner: leftover One-Skillet Chicken and Broccoli (2 servings) 

Snacks: leftover Stuffed Philly Chicken Peppers (2 servings)

Day 7 (73 grams carbs) – 1425 calories

Breakfast: leftover Egg and Turkey Sausage Breakfast Tacos (1 serving)

Lunch: leftover Thai Chicken Veggie Salad with Peanut Dressing (1 serving)

Dinner: Paleo Zucchini and Turkey Skillet (2 servings)

Snacks: Tuna Salad Stuffed Eggs (3 servings)

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