carb cycling for fat lossCarb Cycling Meal Plan: Turbo Edition!

Confession time: I’ve packed on an embarrassing number of pounds thanks to getting back on the Coke Zero train, not paying attention to portions and well, to be honest, resuming my Snacky McSnacklepants ways.  What can I say? I’m far from perfect.  So with an open mind and a shamefully expanded waistline, I’ve decided to give this whole Carb Cycling thing a try- (1) so I can form an opinion based on personal experience when my clients ask me about it and (2) so I can potentially shed some of this fluff.  I’ve known about carb cycling for quite some time and even pondered giving it a go when I first heard it talked about by Chris Powell on Extreme Weight Loss but shied away from it for fear of his Sunday Fundays becoming an Everyday Kind of Fun Day given my all in or all out kind of personality.

Gotta say the prospect of a relaxed “cheat” day is intriguing to me so I’m gonna give it a go and see if this kind of plan works for someone like me (an all or nothing kind o’ gal).  Check out my vlog kickoff to this Carb Cycling Adventure and then scroll down to read the nitty gritty details of the plan I’ll be following to kick start my fat loss…

NOTE: Always check with your primary health care provider before beginning any diet or exercise program.  This plan was designed for women (men would be allowed more calories & larger serving sizes than women generally).

Turbo Carb Cycling Meal Plan

Monday- Low Carb Day/~1200 calories

Breakfast: protein & fruit or protein & starchy carb

Meals 2-5 Protein, Veggies & Fat

Tuesday- Low Carb Day/ ~1200 calories

Breakfast: protein & fruit or protein & starchy carb

Meals 2-5 Protein, Veggies & Fat

Wednesday- High Carb Day/ ~1500 calories

Breakfast: protein & fruit or protein & starchy carb

Meals 2&3: Protein & Carb

Meals 4&5: Protein & Veggies 

Thursday- Low Carb Day/ ~1200 calories

Breakfast: protein & fruit or protein & starchy carb

Meals 2-5: Protein, Veggies & Fat

Friday- Low Carb Day/ ~1200 calories

Breakfast: protein & fruit or protein & starchy carb

Meals 2-5: Protein, Veggies & Fat

Saturday- High Carb Day/ ~1500 calories

Breakfast: protein & fruit or protein & starchy carb

Meals 2&3: Protein & Carb

Meals 4&5: Protein & Veggies

Sunday- Funday/  ~2400 calories

Sunday is the Cheat day. Anything goes but preferably do it OUTSIDE your home so you don’t have leftovers to tempt you on Monday.

I plan on eating protein BEFORE anything else at each meal.  If it’s a particularly busy day for me, I may opt for meal replacement protein shakes for up to 3 meals each day.  I’ll be drinking 1 Shakeology each day.  Any other shakes would be either more Shakeology or Vega.  I’ll aim to have a veggie serving at each meal but veggies aren’t mandatory for high carb days.  A serving of flavorings permitted at each meal as well.

I’ll be following the Carb Cycle Meal Plan above for 3 weeks then SLINGSHOT with 7 days of high carb days.  At that point, I’ll switch to the Classic Carb Cycle Plan where Monday with be low carb, Tuesday high carb, Wednesday low carb, Thursday high carb, Friday low carb, Saturday high carb and Sunday Funday.

Permitted food items and serving sizes are listed below.

 

Carb Cycling Meal Plan Protein Items:

Cottage Cheese (1/2 cup)

Egg Whites (4)

Chicken (3.5 ounces)

Turkey (2.5 ounces)

Shakeology or Vega (1 scoop)

Bison (1.5 ounce)

Beef (2 ounces steak)

Salmon (2 -3.5 ounces)

Tuna (3 ounces)

 

Carb Cycling Meal Plan Carb Items:

Ezekiel bread  (1 slice)

Whole grain bread  (1 slice)

Brown rice tortillas  (1)

Oatmeal (old-fashioned or steel-cut) (3/4 cup cooked)

Apples  (1 1/2)

Apricots  (6)

Bananas (1)

Berries (1 1/2 cups)

Grapes (1 1/2 cups)

Kiwi  (4)

Melons (2)

Oranges (1)

Peaches/nectarines  (2)

Pears (1)

Pineapple  (1 1/3 cup)

Plums (3.5)

Couscous (1/2 cup)

Quinoa  (1/2 cup)

Brown or wild rice (1/2 cup)

Potatoes  (3/4 cup)

Sweet Potatoes ( 1/2 cup)

Peas (1 cup)

Corn  (2/3 cup)

Beans (1/2 cup)

 

Carb Cycling Meal Plan Vegetable Items (UNLIMITED serving sizes):

Asparagus

Beets

Broccoli

Carrtos

Lettuce

Mixed Greens

Kale

Peppers 

Spinach

Sprouts

Squash 

Tomatoes

Turnips

Zucchini

 

Carb Cycling Meal Plan Fat Items:

Cheese (1 ounce regular, 2 ounces low fat)

Egg Yolk (2)

Feta

Mozzarella Cheese (low fat)

Dressings (oil based- not creamy) (2 tbsp)

Avocado (1/3 cup)

Nut Butters (1 tablespoon)

Pumpkin seeds (1 tablespoon)

Oils (1 tablespoon)

 

Carb Cycling Meal Plan Flavoring Items:

Salsa (1/2 cup)

Tabasco (3 tsp)

Marinara Sauce (1/2 cup)

Hummus (2 tbsp)

Lime/lemon juice (3 ounces)

Butter spray (5 sprays)

Low sodium soy sauce  (3 tsps)

Unsweetened almond milk (1 cup)

Low sodium chicken broth (1 cup)

Wish me luck on this new carb cycling adventure and be sure to check my YouTube channel for updates.

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