= High-Carb (Workout) Day            = Low-Carb (Rest) Day 
            
      Sample Weekly Carb Cycling Meal Plan 
            
            
                 MON            TUE           WED           THU             FRI           SAT           SUN 
             Start the day with a low-carb protein shake or eggs (don’t add starches like toast, cereal etc) OR skip 
                  breakfast altogether (just be sure to consume your daily calories in your remaining meals). 
          B’FAST
             Burrito with   Salad with    Sandwich      Salad with     Burrito with   Salad with     Salad with 
          H
          C  lots of meat   lots of meat  with lots of  lots of meat  lots of meat    lots of meat  lots of 
          N  and veggies    and veggies  meat and       and veggies  and veggies      and veggies  meat 
          LU                              veggies                                                    and veggies 
             Fish cakes     Shrimp        Grilled       Steak with     Baked          Shrimp         Steak with 
          ER with jasmine  salad with     chicken       veggies        salmon with  salad with       veggies 
          INNrice and       veggies       with quinoa                  sweet          veggies         
          D  veggies                      and veggies                  potato and 
                                                                       veggies 
             Bananas,       A couple of  Bananas,       A couple of  Bananas,         A couple of    A couple of 
          ACKSbaby carrots  handfuls of  baby           handfuls of  baby carrots  handfuls of  handfuls of 
          SN or oatmeal     mixed nuts  carrots or      mixed nuts  or oatmeal        mixed nuts     mixed nuts 
                                          oatmeal 
       Pro Tip: Notice how both the high-carb days and low-carb days are very similar (plenty of protein, 
       veggies, and fat) with just one simple adjustment: wherever there was a starchy carbohydrate (grains 
       or fruit), we simply added in vegetables instead to make it into a low-carb day.