7-Day Carb Cycling Meal Plan

Although it might sound like munching on a bagel during a bike ride, carb cycling is actually a strategic way of eating that alternates high-carb and low-carb days to support metabolism, improve performance, and help you reach fat loss or muscle-building goals.

On high-carb days—typically for heavy training or cardio-intense workouts—you’re fueling your body for performance and recovery. Low-carb days are used on rest or lighter activity days to encourage fat burning and improve insulin sensitivity.

This flexible approach helps prevent metabolic slowdowns, supports consistent energy levels, and is often more sustainable (and effective) than going low-carb every single day. If you’ve been confused about how to implement it in your daily routine, this simple 7-day carb cycling meal plan is for you.

That said, there are many different ways to go about carb cycling—some alternate high- and low-carb days throughout the week, while others include just two high-carb days based on workout intensity and fitness goals. 

For a personalized approach that’s tailored to your goals and needs, meeting 1:1 with a Registered Dietitian (RD) is a smart move—book an appointment today!

7-Day Carb Cycling Meal Plan

First, let’s define what we mean by “high carb” and “low carb.” Keep in mind, this isn’t one-size-fits-all—your ideal carb cycling plan will depend on your goals, body composition, and activity level.

For this general plan, we’re using a classic alternating schedule, assuming a moderate training routine (3 intense workout days, 3 lighter/active recovery/rest days, and 1 medium/flex day).

• High-carb days: 45-60% of total daily calories from carbohydrates
• Low-carb days: ~20% or less of total daily calories from carbohydrates
• Medium-carb day: ~30-40% or flex day, balanced approach

Here’s how a week of carb cycling might look with this plan in mind:

Day 1: High Carb

Target: ~45–60% carbs

Macros: Higher carbs, lower fat, moderate protein 

• Breakfast: Steel-cut oatmeal with banana, chia seeds, cinnamon, and a spoonful of almond butter
• Lunch: Brown rice bowl with grilled chicken, black beans, corn, salsa, cheese, and salsa
• Snack: Greek yogurt with honey, berries, and a sprinkle of granola or hemp seeds
• Dinner: Chickpea pasta with ground turkey, marinara sauce, and a side of roasted zucchini and bell peppers
• Snack: Rice cakes with peanut butter 

Estimated Daily Macros:

Total calories: ~1,800-1,850

Carbs: ~220g (~48% of calories)

Protein: ~110g

Fat: ~60g

Day 2: Low-Carb

Target: <20% carbs

Macros: Lower carbs, higher protein, moderate fat

• Breakfast: 3-egg veggie omelet (red onion, bell pepper, spinach, etc.) with avocado
• Lunch: Salad with romaine lettuce, grilled chicken, Parmesan cheese, and a healthy Caesar dressing (such as Chosen Foods) 
• Snack: Hard-boiled eggs, a small apple, and a handful of almonds or other mixed nuts 
• Dinner: Salmon with roasted Brussels sprouts, carrots, and cauliflower mash

Estimated Daily Macros:

Total Calories: 1,750-1,800

Carbs: ~60g (around 13-14% of calories—eliminate apple to lower carbs)

Protein: ~140g

Fat: ~100g

Day 3: High-Carb

• Breakfast: Whole-wheat English muffin with peanut butter, banana, and honey; berries on the side 
• Lunch: Grilled chicken quinoa salad with chickpeas, cucumber, cherry tomatoes, parsley, and lemon-olive oil vinaigrette
• Snack: Fruit smoothie with banana, spinach, frozen mango, Greek yogurt, and a scoop of vanilla protein powder
• Dinner: Baked cod (or other white fish) with pesto sauce, a large baked sweet potato, and corn on the cob

Estimated Daily Macros:

Total Calories: ~1,800

Carbs: ~220-225g (around 50% of calories)

Protein: ~115g

Fat: ~47g

Day 4: Low-Carb

• Breakfast: Protein smoothie with frozen spinach, almond milk, protein powder, cacao powder, and diced zucchini 
• Lunch: Bun-less turkey burger with a side salad (low sugar vinaigrette) and ¼ of a serving of baked sweet potato fries 
• Snack: Celery sticks with almond butter or peanut butter
• Dinner: Shrimp stir-fry with cauliflower rice, broccoli, and bell peppers in olive oil 

Estimated Daily Macros:

Total Calories: 1,600-1,800

Carbs: ~55-60g (around 13-14% of calories—eliminate sweet potato fries to lower carbs)

Protein: ~115g

Fat: ~65g

Day 5: High-Carb

• Breakfast: Breakfast sandwich with 2 slices of sourdough toast, fried eggs, and cheese
• Lunch: Tri-bean salad with cannellini beans, kidney beans, and garbanzo beans (chickpeas) with diced red onion, celery, parsley, and an apple cider vinegar-honey dressing 
• Snack: Fruit bowl with diced apple, pear, and strawberries 
• Dinner: Personal pita pizzas with pita bread, pizza sauce, mozzarella cheese, and optional toppings 

Estimated Daily Macros:

Total Calories: ~1,800-1,900

Carbs: ~200-210g (around 45-50% of calories)

Protein: ~100g

Fat: ~55g

Day 6: Low-Carb

• Breakfast: Scrambled eggs with sautéed mushrooms, spinach, and feta or goat cheese, and ½ of an English muffin with butter
• Lunch: Tuna salad over mixed greens with onions, celery, and optional mayo
• Snack: Turkey and cheese roll-ups (sliced deli turkey, thin-sliced cheese, and optional mustard) with a small apple
• Dinner: Burger bowls with grass-fed ground beef, cheddar cheese, diced pickles, tomatoes, red onions, and healthy “special sauce” dressing (such as Primal Kitchen)

Estimated Daily Macros:

Total Calories: ~1,900

Carbs: ~50-70g (around 10-15% of calories—eliminate English muffin or apple to lower carbs)

Protein: ~135g

Fat: ~95g

Day 7: Medium-Carb

Target: ~30-40% carbs

Macros: Moderate carbs, moderate fat, moderate-high protein 

• Breakfast: Greek yogurt parfait with mixed berries, a sprinkle of granola, and a drizzle of honey
• Snack: Hummus with veggie sticks 
• Lunch: Grilled chicken wrap with whole wheat tortilla, mixed greens, avocado, tomato, and a healthy ranch dressing (such as Primal Kitchen or Chosen Foods)
• Snack: Medium apple or pear with 1-2 oz of cheese
• Dinner: Stir-fried tofu or chicken with brown rice, snap peas, bell peppers, soy sauce, and sesame oil

Estimated Daily Macros:

Total Calories: ~1,700-1,750

Carbs: ~170g (around 40% of daily calories)

Protein: ~114g 

Fat: ~58g 

How an RD Can Help

If you’re new to carb cycling, figuring out your macros each day can feel overwhelming. While 7-day meal plans like this one are a great starting point, the calorie and carb counts here aren’t one-size-fits-all—your needs may be very different. 

That’s where a Registered Dietitian (RD) comes in. An RD can help you:

• Tailor a carb cycling plan to your goals, training routine, and lifestyle
• Ensure you’re hitting your macros without going too low or sacrificing nutrition or energy
• Adjust your plan over time to avoid plateaus and support long-term progress
• Offer expert guidance and accountability, so you’re not guessing your way through

If you want personalized carb cycling advice to meet your fitness or body composition goals, book an introductory session with one of our RDs today!