28 Day Carb Cycling Meal Plan
Day 1 – Low Carb Day (Monday):
- Breakfast: Scrambled eggs with spinach and mushrooms.
- Lunch: Mixed green salad with grilled chicken and balsamic vinaigrette.
- Dinner: Baked salmon with asparagus and quinoa.
Day 2 – Medium Carb Day (Tuesday):
- Breakfast: Greek yogurt parfait with granola and mixed berries.
- Lunch: Lentil soup with a side of mixed greens.
- Dinner: Stir-fried tofu with mixed vegetables and brown rice.
Day 3 – Low Carb Day (Wednesday):
- Breakfast: Cottage cheese with sliced strawberries and a sprinkle of almonds.
- Lunch: Sliced turkey breast with cucumber and cherry tomatoes.
- Dinner: Grilled steak with asparagus and a side salad.
Day 4 – Medium Carb Day (Thursday):
- Breakfast: Whole-grain toast with avocado and poached eggs.
- Lunch: Chickpea and vegetable stir-fry with brown rice.
- Dinner: Baked chicken breast with quinoa and roasted zucchini.
Day 5 – Low Carb Day (Friday):
- Breakfast: Scrambled eggs with spinach and feta cheese.
- Lunch: Caesar salad with grilled chicken.
- Dinner: Grilled salmon with steamed broccoli and cauliflower mash.
Day 6 – High Carb Day (Saturday):
- Breakfast: Oatmeal topped with bananas, honey, and a dollop of Greek yogurt.
- Lunch: Quinoa salad with black beans, corn, and grilled shrimp.
- Dinner: Grilled chicken fajitas with whole-grain tortillas.
Day 7 – High Carb Day (Sunday):
- Breakfast: Whole-grain pancakes with maple syrup and a side of fresh fruit.
- Lunch: Tuna salad sandwich on whole-grain bread with a side of carrot sticks.
- Dinner: Spaghetti squash with turkey meatballs and marinara sauce.
Day 8 – Low Carb Day (Monday):
- Breakfast: Avocado and bacon stuffed omelette.
- Lunch: Spinach and kale salad with grilled tofu and lemon vinaigrette.
- Dinner: Grilled flank steak with roasted Brussels sprouts.
Day 9 – Medium Carb Day (Tuesday):
- Breakfast: Whole-grain waffles with almond butter and sliced strawberries.
- Lunch: Chickpea and quinoa stuffed bell peppers.
- Dinner: Baked cod with asparagus and wild rice.
Day 10 – Low Carb Day (Wednesday):
- Breakfast: Spinach and mushroom frittata.
- Lunch: Turkey and avocado lettuce wraps.
- Dinner: Grilled shrimp skewers with a side of mixed greens.
Day 11 – Medium Carb Day (Thursday):
- Breakfast: Whole-grain toast with smoked salmon and cream cheese.
- Lunch: Roasted vegetable and lentil salad with balsamic dressing.
- Dinner: Teriyaki chicken with brown rice and steamed broccoli.
Day 12 – Low Carb Day (Friday):
- Breakfast: Scrambled eggs with diced tomatoes and basil.
- Lunch: Greek salad with grilled lamb chops.
- Dinner: Baked tilapia with roasted cauliflower and quinoa.
Day 13 – High Carb Day (Saturday):
- Breakfast: Whole-grain French toast with fresh berries and a dollop of whipped cream.
- Lunch: Sweet potato and black bean burrito with salsa.
- Dinner: BBQ chicken breast with corn on the cob and coleslaw.
Day 14 – High Carb Day (Sunday):
- Breakfast: Blueberry pancakes with maple syrup and a side of Greek yogurt.
- Lunch: Caprese salad with mozzarella, tomatoes, and basil.
- Dinner: Whole-grain pasta with marinara sauce and lean ground turkey.
Day 15 – Low Carb Day (Monday):
- Breakfast: Scrambled eggs with spinach and feta cheese.
- Lunch: Turkey and avocado lettuce wraps.
- Dinner: Grilled salmon with steamed broccoli and cauliflower mash.
Day 16 – Medium Carb Day (Tuesday):
- Breakfast: Greek yogurt with honey and mixed berries.
- Lunch: Quinoa salad with chickpeas, cucumbers, and lemon vinaigrette.
- Dinner: Baked chicken breast with sweet potato and asparagus.
Day 17 – Low Carb Day (Wednesday):
- Breakfast: Cottage cheese with sliced peaches and a sprinkle of almonds.
- Lunch: Spinach and kale salad with grilled chicken and balsamic vinaigrette.
- Dinner: Grilled steak with sautéed spinach and cauliflower rice.
Day 18 – Medium Carb Day (Thursday):
- Breakfast: Whole-grain English muffin with scrambled eggs and avocado.
- Lunch: Lentil and vegetable soup with a side of mixed greens.
- Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice.
Day 19 – Low Carb Day (Friday):
- Breakfast: Scrambled eggs with diced tomatoes and basil.
- Lunch: Caprese salad with mozzarella, tomatoes, and basil.
- Dinner: Baked tilapia with roasted Brussels sprouts and quinoa.
Day 20 – High Carb Day (Saturday):
- Breakfast: Banana and walnut pancakes with a drizzle of honey.
- Lunch: Shrimp and vegetable stir-fry with jasmine rice.
- Dinner: BBQ pork tenderloin with corn on the cob and coleslaw.
Day 21 – High Carb Day (Sunday):
- Breakfast: Whole-grain waffles with mixed berries and Greek yogurt.
- Lunch: Tuna salad sandwich on whole-grain bread with a side of carrot sticks.
- Dinner: Spaghetti with whole-grain pasta and a homemade tomato sauce.
Day 22 – Low Carb Day (Monday):
- Breakfast: Avocado and bacon stuffed omelette.
- Lunch: Mixed greens salad with grilled shrimp and avocado dressing.
- Dinner: Grilled chicken thighs with roasted cauliflower and green beans.
Day 23 – Medium Carb Day (Tuesday):
- Breakfast: Whole-grain toast with almond butter and sliced strawberries.
- Lunch: Chickpea and quinoa stuffed bell peppers.
- Dinner: Baked cod with asparagus and wild rice.
Day 24 – Low Carb Day (Wednesday):
- Breakfast: Scrambled eggs with spinach and mushrooms.
- Lunch: Turkey and avocado lettuce wraps.
- Dinner: Grilled salmon with a side of sautéed kale and quinoa.
Day 25 – Medium Carb Day (Thursday):
- Breakfast: Greek yogurt with honey and mixed berries.
- Lunch: Quinoa salad with chickpeas, cucumbers, and lemon vinaigrette.
- Dinner: Baked chicken breast with sweet potato and green beans.
Day 26 – Low Carb Day (Friday):
- Breakfast: Cottage cheese with sliced peaches and a sprinkle of almonds.
- Lunch: Spinach and arugula salad with grilled chicken and a light vinaigrette.
- Dinner: Grilled steak with asparagus and cauliflower rice.
Day 27 – Medium Carb Day (Saturday):
- Breakfast: Whole-grain English muffin with scrambled eggs and avocado.
- Lunch: Lentil and vegetable soup with a side of mixed greens.
- Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice.
Day 28 – High Carb Day (Sunday):
- Breakfast: Banana and walnut pancakes with a drizzle of honey.
- Lunch: Shrimp and vegetable stir-fry with jasmine rice.
- Dinner: BBQ pork tenderloin with corn on the cob and coleslaw.
Make It Your Ultimate 28 Day Carb Cycling Meal Plan
Now you’re fully equipped with a 28 day carb cycling meal plan with a variety of dishes for each day. Feel free to adjust these recipes to your liking and dietary needs. Remember to adjust portion sizes and ingredients based on your dietary preferences and requirements, and consult with a healthcare professional or registered dietitian for personalized guidance. Enjoy your carb cycling journey!
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