A Customized 3 Day Carb-Cycle Meal Plan

Here’s a 3-day sample carb-cycling meal plan structured around High Carb, Moderate Carb, and Low Carb days. Each day includes calories and protein estimates to support muscle maintenance and fat loss (around 1400–1600 calories, assuming weight loss.

Day 1: High Carb Day

Target: 1600 kcal | 130g protein | 180g carbs | 40g fat

Purpose: Replenish glycogen, fuel performance.

Meal 1: Oatmeal & Egg Whites

• 1/2 cup oats (150 kcal, 27g carbs)

• 1/2 banana (45 kcal, 12g carbs)

• 5 egg whites (85 kcal, 18g protein)

• 1 tbsp almond butter (90 kcal, 9g fat)
  = 370 kcal | 20g protein

Meal 2: Grilled Chicken Wrap

• 4 oz chicken breast (165 kcal, 31g protein)

• 1 whole wheat wrap (210 kcal, 30g carbs)

• Lettuce, tomato, mustard
  = 375 kcal | 35g protein

Meal 3: Quinoa & Salmon Bowl

• 3 oz salmon (180 kcal, 22g protein)

• 1/2 cup cooked quinoa (110 kcal, 20g carbs)

• Mixed veggies, olive oil drizzle
  = 340 kcal | 25g protein

Snack: Greek Yogurt & Berries

• 3/4 cup plain Greek yogurt (100 kcal, 15g protein)

• 1/2 cup strawberries (25 kcal, 6g carbs)

• 1 tsp honey
  = 130 kcal | 15g protein

Day 2: Moderate Carb Day

Target: 1500 kcal | 140g protein | 100g carbs | 50g fat

Purpose: Balanced day for recovery & moderate energy.

Meal 1: Veggie Omelet & Sweet Potato

• 3 whole eggs + 3 egg whites (240 kcal, 24g protein)

• 1/2 cup sweet potato (90 kcal, 20g carbs)
  = 330 kcal | 24g protein

Meal 2: Turkey & Brown Rice Bowl

• 4 oz ground turkey (170 kcal, 28g protein)

• 1/2 cup cooked brown rice (110 kcal, 22g carbs)

• Steamed broccoli, olive oil
  = 350 kcal | 30g protein

Meal 3: Grilled Tilapia Salad

• 4 oz tilapia (140 kcal, 30g protein)

• Mixed greens, cucumber, tomato

• 1 tbsp olive oil
  = 250 kcal | 30g protein

Snack: Protein Shake with Almond Milk

• Whey protein scoop (120 kcal, 25g protein)

• Unsweetened almond milk (30 kcal)
  = 150 kcal | 25g protein

Snack 2: Hard-Boiled Eggs & Cucumber

• 2 eggs (140 kcal, 12g protein)
  = 140 kcal | 12g protein

Day 3: Low Carb Day

Target: 1400 kcal | 150g protein | 50g carbs | 60g fat

Purpose: Fat-burning, insulin sensitivity reset.

Meal 1: Eggs & Avocado

• 3 eggs (210 kcal, 18g protein)

• 1/4 avocado (60 kcal, 5g fat)
  = 270 kcal | 18g protein

Meal 2: Chicken Zucchini Noodles

• 5 oz chicken breast (210 kcal, 40g protein)

• Zoodles sautéed in olive oil
  = 310 kcal | 40g protein

Meal 3: Ground Beef & Cauliflower Rice

• 4 oz lean ground beef (220 kcal, 25g protein)

• 1 cup cauliflower rice

• Olive oil, spices
  = 300 kcal | 25g protein

Snack: Cottage Cheese with Walnuts

• 1/2 cup low-fat cottage cheese (90 kcal, 13g protein)

• 1 tbsp walnuts (50 kcal, 5g fat)
  = 140 kcal | 13g protein

Snack 2: Protein Shake (Water-based)

• Whey protein (120 kcal, 25g protein)
  = 120 kcal | 25g protein