Introduction
This 7-day Carb Cycling Recipe Bundle is designed to help you fuel your workouts, support fat loss, and maintain lean muscle mass. With a smart rotation of high-, low-, and moderate-carb days, your body learns to efficiently use fat and carbohydrates for energy while improving metabolic flexibility.
Every recipe is simple, nutrient-balanced, and uses whole, natural ingredients. Use this plan alongside your training routine to enhance performance, recovery, and sustainable results.
Day 1 – High-Carb Day
Goal: Replenish glycogen, support performance, boost metabolism.
| Meal | Time | Recipe | Ingredients | Step-by-Step | Notes / Macros |
|---|---|---|---|---|---|
|
Breakfast |
7:00–8:00 am
|
Oatmeal with Almond Butter, Banana & Chia |
50 g oats, 1 tbsp almond butter, 1 small banana (sliced), 1 tbsp chia seeds, 200 ml water or milk
|
1. Cook oats in water/milk until soft. 2. Stir in almond butter and chia. 3. Top with banana slices.
|
~50–60% carbs |
|
Snack |
10:30 am
|
Apple & Peanut Butter |
1 medium apple, 1½ tbsp peanut butter |
Slice an apple and dip in peanut butter. |
Simple carb-protein combo
|
|
Lunch |
1:00 pm
|
Grilled Chicken Quinoa Bowl |
120–150 g chicken, ½ cup quinoa (cooked), 1.5 cups roasted vegetables, olive oil
|
1. Grill chicken. 2. Roast veggies 20 min at 200 °C. 3. Assemble bowl.
|
Balanced macros
|
|
Snack |
4:00 pm
|
Greek Yoghurt with Honey & Berries |
150 g Greek yoghurt, 1 tsp honey, 1 handful berries |
Mix and chill before serving.
|
Protein + natural sugars
|
|
Dinner |
7:00 pm
|
Baked Salmon with Sweet Potato & Broccoli |
120–150 g salmon, 200 g sweet potato, 1 cup broccoli, olive oil
|
1. Bake salmon 15–20 min at 180 °C. 2. Roast sweet potato. 3. Steam broccoli.
|
High-protein dinner
|
|
Evening Snack |
9:00 pm |
Light Fruit Snack |
½ cup berries or grapes |
Eat fresh or chilled.
|
Optional carb boost
|
Day 2 – Low-Carb Day
Goal: Promote fat burning, maintain lean mass.
| Meal | Time | Recipe | Ingredients | Step-by-Step | Notes / Macros |
|---|---|---|---|---|---|
|
Breakfast |
7:00–8:00 am
|
Scrambled Eggs with Spinach & Avocado |
2–3 eggs, 1 cup spinach, ½ avocado, olive oil |
1. Sauté spinach in oil. 2. Add eggs, scramble. 3. Top with avocado. |
Low-carb, high-fat
|
|
Snack |
10:30 am
|
Almonds & Cucumber |
20 g almonds, ½ cucumber
|
Slice cucumber and enjoy with almonds. |
Hydrating + healthy fat |
|
Lunch |
1:00 pm |
Grilled Turkey Salad |
120–150 g turkey, mixed greens, 1 tbsp olive oil, ½ avocado |
Grill turkey, slice, and mix into greens. Drizzle oil. |
Light, satiating |
|
Snack |
4:00 pm
|
Celery & Hummus |
100 g celery, 2 tbsp hummus
|
Dip celery into hummus.
|
Fibre + protein
|
|
Dinner |
7:00 pm
|
Chicken with Zucchini & Cauliflower |
120–150 g chicken, 1 cup zucchini, 1 cup cauliflower |
Grill chicken, sauté veggies in olive oil.
|
High-protein dinner
|
|
Evening Snack |
9:00 pm |
Protein Snack |
1 boiled egg or turkey slices
|
Keep it simple and lean.
|
Protein-only option
|
Day 3 – High-Carb Day
Goal: Refuel and support performance
| Meal | Time | Recipe | Ingredients | Step-by-Step | Notes / Macros |
|---|---|---|---|---|---|
|
Breakfast |
7:00–8:00 am
|
Whole-Grain Toast with Avocado & Poached Eggs |
2 slices whole-grain bread, ½ avocado, 2 eggs, salsa |
1. Poach eggs. 2. Mash avocado on toast. 3. Add eggs + salsa |
Energy-boosting start
|
|
Snack |
10:30 am
|
Orange Slices & Walnuts |
1 orange, 15 g walnuts
|
Peel orange, eat with walnuts. |
Simple natural combo
|
|
Lunch |
1:00 pm |
Shrimp Brown Rice Bowl |
120–150 g shrimp, ½ cup brown rice, mixed greens |
Cook rice, grill shrimp, serve with salad. |
High-carb, lean protein |
|
Snack |
4:00 pm
|
Cottage Cheese & Pineapple |
150 g cottage cheese, ½ cup pineapple
|
Combine and chill.
|
Protein + enzyme support
|
|
Dinner |
7:00 pm
|
Turkey Burger with Roasted Carrots |
120–150 g turkey mince, 1 whole-wheat bun, 1 cup carrots |
Grill burger, bake carrots, assemble sandwich.
|
Wholesome comfort food
|
|
Evening Snack |
9:00 pm |
Fruit Snack |
Few berries or apple slices
|
Natural carbs before bed.
|
Optional
|
Day 4 – Low-Carb Day
Goal: Reset insulin sensitivity
| Meal | Time | Recipe | Ingredients | Step-by-Step | Notes / Macros |
|---|---|---|---|---|---|
|
Breakfast |
7:00–8:00 am
|
Greek Yoghurt with Flax & Walnuts |
150 g yoghurt, 1 tbsp flaxseeds, 15 g walnuts |
Mix and serve. |
Fibre + omega-3
|
|
Snack |
10:30 am
|
Boiled Eggs & Cherry Tomatoes |
2 eggs, handful tomatoes
|
Boil eggs, serve with tomatoes. |
Protein-rich
|
|
Lunch |
1:00 pm |
Chicken & Avocado Salad |
120–150 g chicken, greens, ½ avocado |
Grill chicken, toss with greens. |
Light but filling |
|
Snack |
4:00 pm
|
Cheese & Veggie Sticks |
30 g cheese, cucumber, bell peppers
|
Slice and enjoy raw.
|
Balanced fats
|
|
Dinner |
7:00 pm
|
Beef Stir-Fry |
120–150 g beef, 1.5 cups broccoli + peppers, soy sauce |
Stir-fry in olive oil.
|
High-protein dinner
|
|
Evening Snack |
9:00 pm |
Protein Snack |
Small egg or turkey
|
Optional
|
|
Day 5 – High-Carb Day
Goal: Maintain energy and performance
| Meal | Time | Recipe | Ingredients | Step-by-Step | Notes / Macros |
|---|---|---|---|---|---|
|
Breakfast |
7:00–8:00 am
|
Protein Smoothie |
1 banana, 30 g oats, 1 tbsp peanut butter, 1 scoop protein, milk |
Blend all together. |
Quick & energising
|
|
Snack |
10:30 am
|
Toast with Hummus |
1 slice toast, 2 tbsp hummus
|
Toast bread, spread hummus. |
Healthy carbs |
|
Lunch |
1:00 pm |
Lentil Soup & Salad |
200–250 g lentil soup, 1 slice bread, salad
|
Heat soup, serve with salad. |
Fibre & protein |
|
Snack |
4:00 pm
|
Greek Yoghurt & Berries |
100 g yoghurt, handful berries
|
Combine and serve.
|
Recovery snack
|
|
Dinner |
7:00 pm
|
Baked Cod with Sweet Potato & Asparagus |
120–150 g cod, 200 g sweet potato, 1 cup asparagus |
Bake cod 20 min, roast sides.
|
High-protein meal
|
|
Evening Snack |
9:00 pm |
Fruit Snack |
Few berries or apple
|
Optional
|
|
Day 6 – Low-Carb Day
Goal: Support fat loss, retain muscle
| Meal | Time | Recipe | Ingredients | Step-by-Step | Notes / Macros |
|---|---|---|---|---|---|
|
Breakfast |
7:00–8:00 am
|
Spinach Omelette with Feta |
2–3 eggs, 1 cup spinach, 30 g feta |
Cook spinach, add eggs & feta |
High-protein
|
|
Snack |
10:30 am
|
Almonds & Dark Chocolate |
20 g almonds, 10 g dark chocolate |
Eat together as snack. |
Satisfying fat source |
|
Lunch |
1:00 pm |
Salmon Salad |
120–150 g salmon, greens, olive oil & vinegar
|
Grill salmon, toss into salad. |
Omega-3 rich |
|
Snack |
4:00 pm
|
Celery & Almond Butter |
100 g celery, 1½ tbsp almond butter
|
Spread and enjoy.
|
Fibre-rich
|
|
Dinner |
7:00 pm
|
Grilled Steak & Brussels Sprouts |
120–150 g steak, 1.5 cups sprouts |
Grill steak, roast sprouts.
|
High-protein |
|
Evening Snack |
9:00 pm |
Protein Snack |
Boiled egg or turkey strips
|
Optional
|
|
Day 7 – Moderate-Carb Day
Goal: Stabilise glycogen and reset metabolism
| Meal | Time | Recipe | Ingredients | Step-by-Step | Notes / Macros |
|---|---|---|---|---|---|
|
Breakfast |
7:00–8:00 am
|
Berry Protein Smoothie |
1 cup berries, handful spinach, 1 scoop protein, 200 ml liquid |
Blend until smooth. |
Balanced start
|
|
Snack |
10:30 am
|
Cottage Cheese & Pear |
100–120 g cheese, ½ pear |
Slice pear, mix with cheese. |
Light & fresh |
|
Lunch |
1:00 pm |
Chicken Quinoa Bowl with Avocado |
120–150 g chicken, ½ cup quinoa, ½ avocado, salsa |
Grill chicken, mix all. |
Balanced macros |
|
Snack |
4:00 pm
|
Mixed Nuts & Apple |
20–25 g nuts, 1 small appl
|
Eat together. |
Energy & fibre
|
|
Dinner |
7:00 pm
|
Tofu Stir-Fry with Brown Rice |
120–150 g tofu, 1 cup veggies, ½ cup rice |
Sauté tofu & veggies, serve with rice. |
Plant-based |
|
Evening Snack |
9:00 pm |
Yoghurt or Berries |
100 g yoghurt or handful berries
|
Optional light snack.
|
Gentle on digestion |
Conclusion
This Carb Cycling Recipe Bundle gives you a simple, practical framework for balancing training and recovery days while keeping your meals delicious and nutrient-packed. For best results, pair these recipes with consistent exercise, proper hydration, and adjust portion sizes to match your energy needs.
Discover more meal plans, tips, and balanced recipes designed specifically for women on a carb cycling journey by visiting our blog: Female Carb Cycling: 7-Day Meal Plan to Lose Weight.
