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Everyone uses different strategies to reach their personalized wellness goals. If you’re trying to feel better in your body or lose weight, you might have heard someone recommend a seven-day carb cycling plan. Learn more about what that plan looks like to understand how it could fit into your lifestyle. If you know what to expect, you’ll feel more confident that it’s the right diet to achieve your health-related intentions.
A carb cycling plan is a diet that incorporates low and high carbohydrate intake days throughout the week. Other popular diets, like the keto diet, limit or advise against eating carbs to lose weight. Cycling your carbohydrates can trigger weight loss without ruling out entire food groups.
People might be more inclined to try it if low-carb diets haven’t worked for them in the past. They may also try it if they enjoy working out. Exercising is a key part of any carb-cycling diet because it determines which days you’ll enjoy more carbohydrates than others.
On the days you exercise, you need to get around 50% of your calories from carbs. Days without workouts should get 15%-45% of your caloric intake from carbohydrates. Never drop below 10% to avoid accidentally starting a low-carb diet.
Browse this seven-day carb cycling plan to see if it’s something you’d like to try. The 2,000-calorie-a-day plan could be a great fit for your lifestyle and health goals, depending on what you want for your future.
Make a veggie omelet with ½ cup of egg whites, one ounce of cheese, spinach, broccoli and tomatoes. Serve next to or between two slices of sprouted whole-grain toast.
Calories: 397
Carbohydrates: 39 grams
Create a Greek yogurt parfait by combining ½ cup of a mixed berry frozen fruit blend, one tablespoon of chia seeds and a 100-calorie container of non-fat Greek yogurt. Combine to nurture your natural microbiome, improve digestion and feel full through lunch.
Calories: 203
Carbohydrates: 23 grams
Treat yourself to tuna crackers for lunch. Drain three ounces of tuna and combine it with one diced celery stalk, one diced medium apple and one tablespoon of mayonnaise. Serve on 10 whole-grain crackers.
Calories: 500
Carbohydrates: 59 grams
Transport yourself to the movies by snacking on air-popped popcorn, one ounce of chocolate chips and a small box of seedless raisins in the middle of the day.
Calories: 326
Carbohydrates: 65 grams
Dine on Italian-inspired cuisine by browning a pound of lean ground turkey and combining it with whole wheat spaghetti, broccoli florets, Italian seasoning, mozzarella cheese and sugar-free marinara sauce. Bake for 20-30 minutes for a casserole that will have everyone licking their lips.
Calories: 373
Carbohydrates: 52 grams
Grab your blender and make a green smoothie for breakfast. You only need vanilla protein powder, spinach, cucumber, coconut water, almond milk, avocado and flax seed to make a filling breakfast.
Calories: 312
Carbohydrates: 19 grams
Mix fresh berries, cottage cheese and a sliced medium apple for an easy snack that’s delicious year-round.
Calories: 295
Carbohydrates: 40 grams
Give your taste buds a kick by eating spicy shrimp for lunch. Season the shrimp with chili powder and cayenne pepper before searing on the stove. Serve over one cup of brown rice.
Calories: 500
Carbohydrates: 47 grams
Drizzle sugar-free chocolate sauce over two peeled bananas to combine fiber and fun in one snack serving.
Calories: 230
Carbohydrates: 60 grams
Cook diced chicken cubes until they’re ready to eat and combine them with broccoli and barbecue sauce for a savory meal.
Calories: 329
Carbohydrates: 31 grams
Whip up a breakfast frittata by cooking zucchini, tomatoes and bacon with spinach and eggs.
Calories: 318
Carbohydrates: 26 grams
Enjoy three cheese sticks wrapped in two salami slices each for an easy, high-protein snack.
Calories: 363
Carbohydrates: 2 grams
Throw strips of chicken over a bed of lettuce with snap peas, almonds, carrots and white wine vinegar to make a salad you’ll never forget.
Calories: 384
Carbohydrates: 17 grams
Slice one hard-boiled egg and enjoy alongside two tablespoons of almonds.
Calories: 181
Carbohydrates: 4 grams
Sear a beef tenderloin and serve with roasted Brussel sprouts drizzled with balsamic dressing.
Calories: 340
Carbohydrates: 12 grams
Blend pineapple, mangoes, one banana and chia seeds with milk to fortify your immune system and drink breakfast on the go.
Calories: 452
Carbohydrates: 99 grams
Combine a cup of sliced carrots with two hard-boiled eggs and a cup of mini pretzels for a salty, savory snack.
Calories: 359
Carbohydrates: 45 grams
Layer sliced turkey, provolone, romaine lettuce and tomato slices within a whole wheat wrap.
Calories: 461
Carbohydrates: 44 grams
Dip one ounce of pita chips into half a cup of hummus. Pair with a cup of grapes to add a boost of sweetness to your day.
Calories: 433
Carbohydrates: 64 grams
Make a personal flatbread pizza with two slices of multigrain flatbreads, mozzarella cheese, turkey pepperoni and sugar-free pizza sauce.
Calories: 361
Carbohydrates: 31 grams
Toast a whole grain English muffin with one egg, ¼ cup of egg whites, a turkey sausage patty and a slice of cheddar cheese for a breakfast sandwich that’s also easy to freeze.
Calories: 481
Carbohydrates: 29 grams
Mix raspberries with your preferred flavored Greek yogurt to boost your carbohydrate intake.
Calories: 162
Carbohydrates: 12 grams
Warm a can of lentil soup and top with four tablespoons of sunflower seeds.
Calories: 452
Carbohydrates: 45 grams
Top two rice cakes with garlic hummus and enjoy sliced cucumbers on the side.
Calories: 200
Carbohydrates: 32 grams
Top grilled chicken with whole wheat pasta mixed with alfredo sauce, paired with a side of broccoli florets.
Calories: 580
Carbohydrates: 57 grams
Bake eggs mixed with diced onions, peppers and salt in a muffin pan for multiple days worth of egg bites.
Calories: 323
Carbohydrates: 14 grams
Combine peanut butter, one egg baking soda and vanilla extract and bake until you have a snack’s worth of cookies.
Calories: 125
Carbohydrates: 4
Mix diced chicken with hot wings sauce, celery and blue cheese before topping it with ranch yogurt dressing and wrapping in large lettuce leaves.
Calories: 277
Carbohydrates: 10 grams
Stir peach slices into Greek yogurt with a few tablespoons of coconut milk to feel like you’re relaxing on a beach.
Calories: 303
Carbohydrates: 26 grams
Bake a cod fillet and serve over roasted cauliflower florets with your choice of dressing.
Calories: 369
Carbohydrates: 16 grams
Treat yourself to a coffee protein smoothie by blending health-boosting collagen powder, peanut butter and natural sweetener into a blender with ⅔ cup of your preferred black coffee.
Calories: 350
Carbohydrates: 7 grams
Wash a cup of raspberries and pair them with a cheddar cheese stick.
Calories: 174
Carbohydrates: 15 grams
Microwave a bag of frozen spaghetti squash and top with ground turkey and fresh salsa.
Calories: 338
Carbohydrates: 25 grams
Enjoy a grass-fed beef jerky stick with one mozzarella cheese stick.
Calories: 185
Carbohydrates: 1 gram
Slice cooked shrimp and toss in a frying pan with cauliflower rice, spices, two eggs, bell pepper slices and soy sauce.
Calories: 309
Carbohydrates: 10 grams
You can achieve whatever wellness goals you have in mind, especially if you’re ready to try a new diet. See if a seven-day carb cycling plan makes the changes you want in the upcoming weeks. Alongside advice from your doctor, you can make anything happen.
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