7-Day Carb Cycling Meal Plan

Carb Cycling
Diet Meal Plan

7-DAY MEAL PLAN, RECIPES &
SHOPPING LIST
Registered
Dietitian Created
Meal plans created by
Kristen Kuminski, RD, CDN
WWW.MEALPLANPROS.COM
MEAL PLAN PROS CONTENTS
Table of Contents
04 06 08
The proposed benefits to this type of diet
03 Meal Plans
Weekly and monthly Carb Cycling
include weight loss, improved athletic
performance, and management of symptoms of
chronic disease.
meal plans and macronutrients.
This article will discuss what carb cycling is,
06 Recipes what foods are included and excluded, and the

potential health benefits of following a carb
Carb Cycling recipes that are
cycling meal plan.
healthy and easy to follow
10 Shopping List
We've broken down the weekly plans Kristen Kuminski,
into simple printable shopping lists
RD, CDN
MEALPLANPROS.COM
Diet Meal Plan Disclaimer
MONDAY (HIGH CARB) FRIDAY (HIGH CARB)
Breakfast: Eggs, toast, & fruit Breakfast: Eggs, toast, & fruit
Lunch: Ground turkey, sweet Lunch: Ground turkey, sweet

potato potato
Dinner: Chicken burrito bowl Dinner: Chicken burrito bowl
Snack: Oatmeal with berries Snack: Oatmeal with berries
TUESDAY (MOD CARB) SATURDAY (LOW CARB)

Breakfast: Greek yogurt parfait Breakfast: Bacon mushroom
spinach and cheese omelet
Lunch: Chicken salad Lunch: Chopped salmon salad
Dinner: Ground turkey with Dinner: Steak, avocado,

tomato sauce asparagus
Snack: Banana & peanut butter Snack: Almonds, apple
WEDNESDAY (LOW CARB) SUNDAY (LOW CARB)

Breakfast: Bacon mushroom Breakfast: Bacon mushroom
spinach and cheese omelet spinach and cheese omelet
Lunch: Chopped salmon salad Lunch: Chopped salmon salad
Dinner: Steak, avocado, Dinner: Steak, avocado,
asparagus asparagus
Snack: Almonds, apple Snack: Almonds, apple
THURSDAY (HIGH CARB)
Week One
Breakfast: Eggs, toast, & fruit
Lunch: Ground turkey, sweet
potato
Dinner: Chicken burrito bowl CARB CYCLING DIET

MEAL PLAN SUMMARY
Snack: Oatmeal with berries
Week
MONDAY
One Breakfast: Eggs (3), Ezekiel toast (3 slices), kale (1 cup, steamed),
mushrooms (2 oz.), mixed fruit (1 cup)
Lunch: Ground turkey (6 oz.), sweet potato (8 oz.), green beans
(1 cup)
Dinner: Burrito bowl (1 serving, see recipe)
Snacks: Old fashioned oats (1/2 cup), almond milk (1 cup), berries
(1 cup)
TUESDAY
CARB CYCLING DIET
Breakfast: Plain Greek yogurt (8 oz.), berries (1 cup), chopped

walnuts (3 Tbsp)
Lunch: Chicken salad (1 serving, see recipe), whole wheat crackers
(30 grams)
Dinner: Ground turkey (6 oz.), tomato sauce (4 oz.), sweet potato
MEAL PLAN
(6 oz.), mixed vegetables (1 cup)

Snacks: Banana (1 medium), peanut butter (2 Tbsp)
WEDNESDAY
Breakfast: Bacon mushroom spinach cheese omelet (see recipe)
Lunch: Chopped salmon salad (see recipe)
Dinner: Flank steak (6 oz.), avocado (1/2 medium), asparagus (6
spears)
Snacks: Almonds (2 oz.), apple (1 medium)
THURSDAY
Breakfast: Eggs (3), Ezekiel toast (3 slices), kale (1 cup, steamed),
mushrooms (2 oz.), mixed fruit (1 cup)
Lunch: Ground turkey (6 oz.), sweet potato (8 oz.), green beans
(1 cup)
Dinner: Burrito bowl (1 serving, see recipe)
Snacks: Old fashioned oats (1/2 cup), almond milk (1 cup),
berries (1 cup)
Week One
CARB CYCLING DIET
MACRONUTRIENTS
DAY CALORIES PROTEIN FAT CARBS

(grams) (grams) (grams)
MONDAY 1881 164 50 218
TUESDAY 1764 125 79 143
WEDNESDAY 1909 120 128 85
THURSDAY 1881 164 50 218
FRIDAY 1881 164 50 218
SATURDAY 1909 120 128 85
SUNDAY 1909 120 128 85
MEAL PLAN PROS
Chicken Burrito Bowl

(4 servings)
INGREDIENTS
2 chicken breasts
2 tbsp extra virgin olive oil
1 tsp paprika
1 tsp cumin
1/2 tsp ground chili pepper
1/2 tsp salt
1/2 tsp black pepper
1 cup corn, canned
1 cup black beans canned
1 cup brown rice, boiled
2 cups romaine lettuce chopped
¼ cup shredded cheddar cheese
INSTRUCTIONS
1. Cut chicken breast in bite size pieces
2. Add chicken breast pieces in a medium sized bowl.
3. Add olive oil, paprika, cumin, ground chili pepper, salt and black pepper. Mix
well until chicken is coated with spices and oil.
4. Heat a non-stick pan on medium heat.
5. Add chicken in pan and cook for 7-8 minutes on each side until thoroughly
cooked.
6. Set chicken aside.
7. Cook rice according to box instructions
8. In a large bowl add chopped lettuce, corn, beans, rice and cooked chicken
9. Add salsa (optional) and cheddar cheese on top. Enjoy!
MEAL PLAN PROS
Chicken Salad
(3 servings)
INGREDIENTS
2 cups cooked chicken chopped
½ cup mayonnaise
1 stalk celery chopped
1 green onion diced (or chives or red onion)
1 teaspoon dijon mustard
½ teaspoon seasoned salt
pepper to taste
1 teaspoon fresh dill (optional)
INSTRUCTIONS
1. Combine all ingredients in a small bowl and mix well.
2. Season with salt and pepper to taste and enjoy.
MEAL PLAN PROS
Bacon Mushroom Spinach & Cheese Omelet

(1 serving)
INGREDIENTS
3 eggs
1.5 Tablespoons milk
salt and pepper to taste
1 teaspoons butter
3 slices bacon
3 mushrooms
1 handful baby spinach leaves
1/4 cup grated cheddar cheese
INSTRUCTIONS
1. Cut bacon into small strips and chop mushrooms.
2. Cook bacon and mushrooms together on medium heat until bacon is done.
3. Remove bacon and mushrooms from skillet and drain on paper towels. Set aside.
4. In medium bowl whisk together eggs, milk, salt & pepper.
5. Melt butter in a small skillet on medium-low heat. Pour in egg mixture.
6. As the omelet begins to cook around the edges, slightly lift up the edges with a
spatula, tilt pan, and let some of the egg mixture run under the cooked edges all around
the pan. Slowly let the “runny” uncooked egg mixture run to the underneath side of the
cooked egg, allowing it to cook.
7. Once almost all of the egg mixture has cooked, place handful of fresh baby spinach
leaves onto one half side of the omelet. The spinach leaves will slightly wilt from the heat
of the egg mixture.
8. Add cooked bacon/mushroom mixture to half of the omelet, on top of the spinach.
9. Add grated cheese to half of the omelet (on top of the bacon/mushroom mixture).
10. Using a rubber spatula, carefully flip the “empty” side of the omelet over onto the
stuffed half, to cover. Gently lift and slide the omelet out of the skillet and onto the
serving plate.
MEAL PLAN PROS
Chopped Salmon Salad

(1 serving)
INGREDIENTS
4 oz. salmon, cooked and flaked
1 cup cucumber, chopped
1 cup red bell peppers, chopped
1/4 cup red onions, chopped
1/2 medium avocado, chopped
2 cups lettuce, chopped
1/2 Tbsp fresh parsley, chopped
FOR THE DRESSING
1 Tbsp. freshly squeezed lemon juice
2 Tbsp extra virgin olive oil
Salt and fresh ground black pepper to taste
INSTRUCTIONS
1. In a large salad bowl, add the salmon, cucumber, red bell peppers, red onions,
avocado and lettuce. Mix everything together until combined.
2. In a mason jar, pour the freshly squeezed lemon juice and olive oil. Add salt and
pepper and whisk everything. Continue to whisk while streaming in the olive oil.
3. Taste the dressing to check the seasoning and pour over the salad. Enjoy!
Shopping
WEEK ONE
FRUITS & VEGETABLES NUTS

Kale, 3 cups cooked Walnuts, chopped, 3 Tbsp.
Mushrooms, 6 oz. + 6 mushrooms Peanut butter, 2 Tbsp.
Mixed fruit, 3 cups Almonds, 6 oz.
Sweet potato, 30 oz.
Green beans, 3 cups
Romaine lettuce, 5 cups chopped PASTA, RICE & BREAD
Berries, 4 cups (fresh or frozen) Ezekiel bread, 9 slices
Celery, 1 stalk Brown rice, 1 cup cooked
Green onion, 1 Old fashioned oats, 1.5 cups
Mixed vegetables, 1 cup Whole wheat crackers, 30 grams
Banana, 1
Fresh dill, 1 tsp (optional)
Parsley, 1.5 Tbsp chopped CANNED & OTHER
Baby spinach, 3 handfuls Extra virgin olive oil, 8 Tbsp.
Cucumber, 3 cups chopped Canned corn, 1 cup
Red bell pepper, 3 cups chopped Canned black beans, 1 cup
Red onion, 3/4 cup chopped Mayonnaise, 1/2 cup
Avocados, 3 Dijon mustard, 1 tsp
Lemon, 1 Tomato sauce, 4 oz.
Asparagus, 18 spears Dried seasonings: paprika, cumin, ground
Apples, 3 chili pepper, seasoned salt
DAIRY & EGG MEAT, POULTRY, FISH

Eggs, 18 Ground Turkey, 24 oz.
Cheddar cheese, 1 cup shredded Chicken breasts, 2
Milk of choice, 4.5 Tbsp. Cooked chicken, chopped, 2 cups
Almond milk, 3 cups Bacon, 6 slices
Plain Greek yogurt, 8 oz. Salmon, 12 oz.
Butter, 3 tsp Flank steak, 18 oz.
MEAL PLAN PROS
Kristen Kuminski,
RD, CDN
Kristen Kuminski is a Registered Dietitian
and works with children and adults to
improve their relationship with food.
She completed her BS in Dietetics and

Nutrition, and Dietetic internship through
SUNY Buffalo State College.
As a Dietitian she seeks to provide

science-backed nutrition education and
empower clients to implement changes
in their diet and lifestyle while
considering their unique circumstances.
Meal Plan Pros

We provide real food meal plans and
options for busy people looking to eat and
follow a healthy lifestyle.
No matter which meal plan is right for your

health goals, there are simple to follow
meals to make food fun and healthy again.

7-Day Carb Cycling Meal Plan

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Carb Cycling

Diet Meal Plan

The proposed benefits to this type of diet

This article will discuss what carb cycling is,

06 Recipes what foods are included and excluded, and the

Lunch: Ground turkey, sweet Lunch: Ground turkey, sweet

Snack: Oatmeal with berries Snack: Oatmeal with berries

TUESDAY (MOD CARB) SATURDAY (LOW CARB)

Dinner: Ground turkey with Dinner: Steak, avocado,

WEDNESDAY (LOW CARB) SUNDAY (LOW CARB)

THURSDAY (HIGH CARB)

Dinner: Chicken burrito bowl CARB CYCLING DIET

Breakfast: Plain Greek yogurt (8 oz.), berries (1 cup), chopped

(6 oz.), mixed vegetables (1 cup)

DAY CALORIES PROTEIN FAT CARBS

MONDAY 1881 164 50 218

TUESDAY 1764 125 79 143

WEDNESDAY 1909 120 128 85

THURSDAY 1881 164 50 218

FRIDAY 1881 164 50 218

SATURDAY 1909 120 128 85

SUNDAY 1909 120 128 85

Chicken Burrito Bowl

Bacon Mushroom Spinach & Cheese Omelet

Chopped Salmon Salad

FRUITS & VEGETABLES NUTS

DAIRY & EGG MEAT, POULTRY, FISH

She completed her BS in Dietetics and

As a Dietitian she seeks to provide

Meal Plan Pros

No matter which meal plan is right for your

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