Carb Cycling Sample Meal Plan

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Carb cycling for 30 year old male

On "lower carb days" (see below for a detailed explanation of this day with samples), I recommend that you consume the following ratio of Carbs/Protein/Fat: 35-45% Carbs: 227-292 gm a day
35-45% Protein: 227-292 gm a day
20-25% Fat: 57-72 gm a day
On your "higher carb days" (see below for a detailed explanation of this day with samples), I recommend that you consume the following ratio of Carbs/Protein/Fat: 50-55% Carbs: 324-357 gm a day
25-35% Protein: 162-227 gm a day
15-20% Fat: 43-57 gm a day

Low Carb Day (Sun-Tues, Thurs-Friday)
Meal 1:
Starchy carb
Lean, complete protein
Sample meal: High Protein Oatmeal (oatmeal and whey protein) and/or Protein Shake This meal should be approximately 648 calories (25% of total daily calories), with carbs = 57-73 gm, protein = 57-73 gm, and fat = 14-18 gm. Meal 2:

Starchy carb
Lean, complete protein
Sample meal: Baked potato and Baked Fish (halibut, etc.)
This meal should be approximately 648 calories (25% of total daily calories), with carbs = 57-73 gm, protein = 57-73 gm, and fat = 14-18 gm. Meal 3:
Starchy carb
Fibrous carb
Lean, complete protein
Sample meal: brown rice, steamed veggies, chicken breast

This meal should be approximately 519 calories (20% of total daily calories), with carbs = 45-58 gm, protein = 45-58 gm, and fat = 12-14 gm. Meal 4:
Fibrous carb
Lean, complete protein
Sample meal: Chicken & Spinach Salad (chicken, spinach, broccoli, etc.)

This meal should be approximately 389 calories (15% of total daily calories), with carbs = 34-44 gm, protein = 34-44 gm, and fat = 9-11 gm. Meal 5:
Fibrous carb
Lean, complete protein
Sample meal: Green beans, turkey breast
This meal should be approximately 389 calories (15% of total daily calories), with carbs = 34-44 gm, protein = 34-44 gm, and fat = 9-11 gm.

High Carb Day (Wed & Sat)
Meal 1:
Simple carb
Starchy carb
Lean, complete protein

Sample meal: Veggie...
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