Introduction — Smart Fuel for Your Body
Welcome to the Carb Cycling Recipe Bundle, your practical and delicious guide to balancing energy, burning fat, and maintaining lean muscle. The carb cycling method alternates between higher and lower carbohydrate days, helping your body use energy intelligently; fueling your workouts on training days and enhancing fat burning on rest days.
Inside, you’ll find 15 easy-to-follow, nutrient-packed recipes designed to support your performance and recovery. Each recipe is built around whole, wholesome ingredients that align perfectly with carb cycling principles because eating well is the foundation of a strong, healthy body.
High-Carb Recipes
1. Oatmeal with Almond Butter, Banana & Chia
A warming, high-energy breakfast ideal for training days.
Ingredients
½ cup (40g) rolled oats
1 cup (240ml) milk or water
1 tbsp almond butter
1 banana, sliced
1 tsp chia seeds
Instructions
Cook oats with milk or water until creamy.
Stir in almond butter.
Top with banana slices and chia seeds.
2. Grilled Chicken with Quinoa & Roasted Vegetables
A complete high-carb lunch to support muscle recovery.
Ingredients
1 chicken breast
½ cup (90g) quinoa
1 cup mixed vegetables (e.g. peppers, courgette, carrots)
1 tbsp olive oil
Salt & pepper to taste
Instructions
Cook quinoa according to packet instructions.
Roast vegetables with olive oil at 200°C for 20 minutes.
Grill chicken until fully cooked and serve together.
3. Baked Salmon with Sweet Potato & Broccoli
Perfect for replenishing glycogen and healthy fats.
Ingredients
1 salmon fillet
1 medium sweet potato
1 cup broccoli
1 tbsp olive oil
Fresh lemon juice
Instructions
Bake salmon for 15–20 minutes at 200°C.
Roast or boil sweet potato until tender.
Steam broccoli and serve with a squeeze of lemon.
4. Protein Smoothie with Banana & Oats
A post-workout refuel rich in complex carbs and protein.
Ingredients
1 banana
2 tbsp oats
1 tbsp peanut butter
1 scoop protein powder
1 cup milk or plant-based alternative
Instructions
Blend all ingredients until smooth.
Serve chilled.
5. Chicken Quinoa Bowl with Avocado & Salsa
A balanced, nourishing meal for active days.
Ingredients
1 chicken breast
½ cup (90g) cooked quinoa
½ avocado, diced
2 tbsp salsa
Lime juice and herbs (optional)
Instructions
Grill chicken until cooked through.
Combine quinoa, avocado and salsa.
Top with sliced chicken and a squeeze of lime.
Low-Carb Recipes
6. Spinach Omelette with Feta
A simple, satisfying start to your low-carb day.
Ingredients
2 eggs
1 cup spinach
2 tbsp feta cheese
1 tsp olive oil
Instructions
Sauté spinach in olive oil.
Add eggs and cook until set.
Sprinkle with feta and fold.
7. Grilled Salmon & Greens
Light, protein-rich, and rich in omega-3s.
Ingredients
1 salmon fillet
2 cups mixed leafy greens
1 tbsp olive oil
Lemon juice
Instructions
Grill salmon for 10–12 minutes.
Toss greens with olive oil and lemon juice.
Serve together.
8. Beef Stir-Fry with Broccoli & Peppers
A high-protein, low-carb dinner that’s quick and filling.
Ingredients
150g lean beef strips
1 cup broccoli florets
½ red pepper, sliced
1 tbsp olive oil
1 tbsp soy sauce
Instructions
Stir-fry beef in olive oil for 3–4 minutes.
Add vegetables and soy sauce.
Cook until tender-crisp.
9. Chicken, Rocket & Avocado Salad
A refreshing low-carb lunch rich in healthy fats.
Ingredients
1 chicken breast
2 cups rocket (arugula)
½ avocado, sliced
1 tbsp olive oil
Lemon juice, salt & pepper
Instructions
Grill chicken until cooked through.
Toss rocket and avocado with olive oil and lemon juice.
Top with sliced chicken.
Moderate-Carb Recipes
10. Berry, Spinach & Protein Smoothie
A light meal option for balanced carb intake.
Ingredients
½ cup berries
1 handful spinach
1 scoop protein powder
1 cup milk or plant-based drink
Instructions
Blend all ingredients until smooth.
Serve immediately.
11. Tofu Stir-Fry with Vegetables & Brown Rice
A vegetarian option with balanced macros.
Ingredients
100g tofu, cubed
½ cup (90g) brown rice
1 cup mixed vegetables
1 tbsp soy sauce
1 tsp sesame oil
Instructions
Cook rice as per instructions.
Sauté tofu and vegetables in sesame oil.
Add soy sauce and serve over rice.
12. Greek Yoghurt Parfait with Granola & Berries
A versatile snack or breakfast for moderate-carb days.
Ingredients
1 cup Greek yoghurt (plain or low-fat)
½ cup low-sugar granola
½ cup mixed berries
1 tsp honey (optional)
1 tsp chia seeds (optional)
Instructions
Layer yoghurt, granola, and berries in a glass.
Drizzle with honey and sprinkle chia seeds if desired.
Conclusion — Keep the Cycle Going and Maximise Your Results
Congratulations on completing the Carb Cycling Recipe Bundle! You now have a collection of meals that fuel your body, support metabolism, and enhance your training performance. Alternating your carb intake is a smart strategy to maintain balance and achieve long-term body composition goals.
Use these recipes as your foundation, adjust them to suit your tastes and training schedule, and remember; consistency and personalisation are key.
For more guidance, sample meal plans, and tips tailored specifically for women on a carb cycling journey, explore our full blog post here: Female Carb Cycling: 7-Day Meal Plan to Lose Weight.
