Best 12 Week Carb Cycling Meal Plan For Fat Loss (With PDF)

Today, I’m sharing a 12 week carb cycling meal plan with a pdf.

Carb cycling means some days are high carb and other days are low-carb. I know it sounds a bit complicated, especially if you are new to meal planning. But don’t worry. I’ve got you back.

As a Registered Dietitian, I have extensive experience creating meal plans, helping hundreds of people achieve their goals. 

To make things simple, I’ve created a 12 week carb cycling meal plan for fat loss. The best part is that you can download all of it – including the recipes and grocery list – for free! 

Keep reading to get the free 12 week carb cycling meal plan and understand why it can be the game changer for your fat loss results. 

What is carb cycling?

Related: Feast On A Budget: 20 Cheap High-Calorie Foods For Weight Gain

Carb cycling is when you adjust your carb intake daily, weekly, or monthly. There is no set way to do carb cycling. It depends on your exercise days, lifestyle, preferences, and goals. 

There are many ways for you to do carb cycling. You can have low, moderate, or high-carb days. When you have them can depend on your training and rest days. 

Following a carb cycling meal plan requires a lot of strategy and planning to make sure it covers your needs and helps you reach your goals. When possible, consult a registered dietitian for a personalized approach.

High-Carb Days

According to the US dietary guidelines, 45 to 60% of your diet should be made up of carbs. This means that if someone has a recommended daily intake of 2,000 calories, they would eat 225 to 300 grams of carbohydrates. 

The daily intake will vary according to your exercise levels and goals. For example, the International Society of Sports Nutrition recommends a higher carb consumption (55-65% of carbs) for athletes involved in moderate exercise.

Since carbs are the primary energy source in the body, a higher carb intake can help provide more energy during workout days. That is why a high-carb intake is typically reserved for training days. 

Low-Carb Days

On low-carb days you significantly reduce your carb intake. There are no set guidelines, but normally, they are reduced by half from the normal or high-carb days. This means you may aim for a 20-25% carb intake. 

So, depending on your carb consumption, you might get 25 to 150 g of carbs a day. These are typically used on rest days or low-intensity training days. 

Things To Consider When Deciding on the Carb Cycling Diet

Related: Feast On A Budget: 20 Cheap High-Calorie Foods For Weight Gain

Before downloading and attempting the carb cycling diet plan, there are a few things you need to think about.

Dieting Goals

Do you want to lose weight? Gain weight? Or maintain? 

They are all valid, but the goal you choose is going to be crucial to determining if you need to do a carb cycling diet and which type. 

For example, someone who wants to lose fat mass will not follow the same carb cycling pattern as a cyclist preparing for competition. 

The free printable carb cycling meal plan is usually meant for people who want to lose weight, so it might not be the best protocol for gaining weight. 

Daily Lifestyle

The other thing you need to consider is your current lifestyle. 

You might have tried a low-carb approach before, but the weekend comes, and it all goes down the drain. 

I feel you!

Following a low-carb diet is challenging. 

Carb cycling can make it easier to reach your goals since you still have some low-carb days, but you still get some high-carb days to satisfy your cravings and needs.  

Body Composition

Body composition, including how much fat mass and muscle mass you have, can affect how many carbs you need. 

A higher fat percentage might need a lower carb intake to promote fat loss and help regulate hormones. 

How much fat mass you have can help determine how many carbs you need on the lower-carb days.

Exercise 

Finally, the type of workout and intensity can help determine if carb cycling is something you should be doing. 

For example, longer workouts where you practice a lot of resistance training might need a higher carb intake. 

What are the benefits of a carb cycling meal plan?

Related: 20 Best Foods To Gain Muscle And Boost Your Workouts!

While there is not a lot of research regarding the benefits of carb cycling, the limited studies available suggest there are several benefits to it. 

Let’s check some benefits of a carb-cycling diet plan for fat loss. 

Weight Loss Support

According to research, following a low-carb diet can help promote weight loss. However, after being in a caloric deficit or on a low-carb diet for a long time, you might reach metabolic adaptation.

Metabolic adaptation is when the body adapts to the new calories and macros, making it harder to lose weight. That is when you might reach a plateau. 

The point of carb cycling for weight loss is to prevent metabolic adaptation from happening, so you still keep losing fat. 

But, keep in mind there is not a lot of evidence to back up these claims or how carb cycling can promote weight loss. 

Now, how it can make you lose weight is by simply having you stick to a meal plan. Since you have a high-carb day, it allows you to choose foods you enjoy eating, all while still controlling calories and portions.

Cravings Reduction

When cutting calories, especially carbs, one of the first things you might experience is increased cravings (for carbs). Increased cravings can make it harder to stay on a plan, which can ultimately affect your goals. 

As mentioned before, since you have days where you can increase the carb intake, it allows you to add foods you would otherwise not include on a regular diet plan. 

Blood Sugar Control

Insulin is responsible for handling glucose. When it’s not working, it can lead to an increase in blood glucose levels. 

Insulin resistance is when the hormone insulin (secreted by the pancreas) doesn’t function properly. 

Studies show that lowering your carb intake can significantly reduce insulin resistance, which consequently can lead to a reduction in blood glucose levels. 

The best part is that you don’t have to have a permanent low-carb diet. Doing a couple of low-carb days throughout the week can be as beneficial. 

Athletic Performance Enhancement

Carbs are the primary source of energy. 

If you are highly active, there might be times when your carb intake is extremely high so you can cover your energy needs.

When you consume carbs, especially around your workouts, it can help replenish glycogen stores. This can improve recovery and boost performance. 

So, if you want to lose weight without affecting your performance, carb cycling can be a good option.  

What are the drawbacks of a carb cycling meal plan?

Even though there are several advantages to carb cycling, there are still some disadvantages to a carb cycle menu.

• Low-carb days might be hard to follow. 
• If you don’t measure things thoroughly, you might not get the desired results. 
• It can be difficult to do a low-carb day after a high-carb day. 
• You get high-carb days on training days. So, if you don’t work out over the weekend, you might need to stick to a low-carb day. 
• Keeping control of high-carb days might be challenging. 

How does carb cycling work?

Carb cycling might seem complicated, but it doesn’t have to be. Follow these simple steps before you start a 12-week carb cycling meal plan. 

1. Calculate Your Daily Carb Needs 

Once you know how many calories you need throughout the day, determine how many carbs you’ll eat.

The amount of carbs you need varies according to your goal, needs, and exercise levels. But, as seen before, the Dietary Guidelines for the US recommends having an intake of 45 to 65% of carbs. 

For the low-carb day, since there are no set guidelines, I typically recommend consuming half the intake for the high-carb day. 

So, for example, if your high-carb day requires 200 g of carbs, on a low-carb day aim to consume 100 g. 

2. Create a Plan

Having a plan is going to help you stay on track. 

For example, meal prep can ensure your food is ready when you are, and you won’t make impulsive (bad) decisions.

Also, look into planning exercise days for when you’re going to have a high-carb day. 

3. Adjust Your Daily Carb Intake

As mentioned, there are no set guidelines for carb cycling, but a general rule is to set the low-carb days on rest days or low-intensity training days (going for a walk). 

Use the high-carb days on high-intensity training days. This will allow you to refuel your glycogen needs and promote good recovery. 

4. Track Your Progress

There are different ways to track your process. 

First, make sure never to rely solely on the scale. The number on the scale is just that, a number. 

Other indicators of progress include measuring your waistline, taking pictures, and noting sleep, mood, and digestion.

Also, make sure you are tracking your food. It can be tempting to just eyeball the portions (especially if you are experienced). But when you track your food, it makes it easier to spot why you’re not getting the results you expect.

What are the specifications of good carbohydrates? Simple vs. Complex Carbs

Most people divide foods into good and bad carbs. 

However, I don’t believe that is a proper classification. 

Food shouldn’t have a negative connotation. While there are foods that can be more nurturing for your body, processed foods (in moderation and once in a while) can be part of a healthy lifestyle. You just need to know how to include them. 

That is why I prefer to classify carbs into simple and complex carbs. 

Simple carbs are easier to digest. They are typically more processed and they can spike your sugar levels (since they are ready for absorption). Here, we can find options like sugar, honey, cookies, pastries, candy, white bread, white pasta, and any other highly processed foods. 

Keep in mind that these are going to be higher in calories and won’t be very satiating. So, it’s better to have them once in a while. 

If you do include them, they are better to have before or after a workout. 

Complex carbs are longer glucose chains. As a result, they take longer to digest, creating a steadier energy release. As a result, you are going to feel fuller and prevent feeling hungry throughout the day. 

Make sure to choose these during your low-carb days to prevent getting off track. 

Here, we can find legumes, whole grains, vegetables, and cereals. Since they are higher in nutrients and fiber, these are the ones to include in your diet. 

What foods are good for carb cycling?

As we just learned, there are no “good” carbs or “bad” carbs. It’s all a matter of moderation and choosing the ones that are going to nurture the body. 

Let’s go over the five best foods to include while carb cycling. They are high in nutrients, will create a steady energy release, and keep you fuller for longer. 

5 Best Foods To Eat While Carb Cycling

1. Quinoa

Quinoa has the advantage of being high in both carbs and protein. Since it is a gluten-free option, it is ideal for those who are intolerant.

One cup of cooked quinoa has the following nutritional properties:

• Calories: 222
• Carbs: 39.4 g
• Fiber: 5.2 g
• Proteins: 8.1 g
• Fats: 3.5 g

That’s the same amount of protein as one whole egg, making it a great option for those looking to reduce their animal protein intake. 

Another advantage of quinoa is that it is a very versatile food. You can create both sweet or savory dishes. And, since it provides complex carbs, it will provide a long and steady energy release.

2. Lentils

Lentils also have high fiber and protein content for slow energy release. 

One cup of cooked lentils has the following nutritional benefits: 

• Calories: 230
• Carbs: 39.8 g
• Fiber: 15.6 g
• Protein: 17.9 g
• Fat: 0.8 g

Lentils provide even more protein than quinoa, making it a great option for plant-based protein. Additionally, since it is very high in fiber, it promotes good digestion and bowel movements. 

If you are not a fan of lentils, you can replace them with beans or chickpeas, which have a similar nutritional value. 

3. Berries

For a low-carb fruit option packed with nutrients, berries are the best option. Whether you are picking raspberries, blueberries, strawberries, or blackberries, any option is a great choice to help reduce inflammation. 

One cup of raspberries has the following nutritional benefits: 

• Calories: 64
• Carbs: 14.6 g
• Fiber: 8 g
• Protein: 1.5 g
• Fats: 0.8 g

If you want something sweet, berries can be the best option. Mix some berries with Greek yogurt, vanilla, and stevia. If you place it in the freezer, you’ll have a delicious low-carb frozen yogurt. 

4. Sweet Potato

Sweet potatoes are high in nutrients, especially vitamin A. Thanks to its high fiber content, it allows for a slow energy release compared to other carbs such as cookies, chips, or crackers. 

One medium sweet potato has the following: 

• Calories: 103
• Carbs: 23.6 g
• Fiber: 3.8 g
• Protein: 2.3 g
• Fats: 0.2 g

Making sweet potato fries in the air fryer can be a great way to add something either savory or sweet without affecting your fat content. Remember that fried food is going to be high in carbs and fat; if you are on a high-carb day, it is typically low in fat. 

5. Non-Starchy Vegetables

Overall, non-starchy vegetables are low in carbs and calories, making them a great option for a low-carb day. 

For example, replace white rice with broccoli rice. Or, replace spaghetti with zucchini noodles. They can make a low-carb day easier to follow. 

On top of that, they are high in essential vitamins and minerals that will help nurture the body. 

Foods To Avoid While Carb Cycling

Do your best to avoid processed foods. While having them once in a while is not bad, the problem is when you add them regularly and/or in large quantities. 

These tend to be high in carbs and low in nutrients, making them a poor option to include, especially on low-carb days. 

Options like cookies, pastries, fried foods, fast food, white bread, white pasta, chips, crackers, and more should be consumed in moderation.

Best 12 Week Carb Cycling Meal Plan 

As we dive into these carb cycling meal plans, remember that carb cycling can vary from each person. 

Some people might want to alternate between a high-carb day and a low-carb day. Others might want to follow a whole week high-carb, followed by a whole week low in carbs. If you don’t know which option to take, ask a health professional for advice based on your goals and needs. 

Here’s an overview of the meal plans:

• Carb cycling meal plan for females
• Carb cycling meal plan for males
• Vegan carb cycling meal plan

For each meal plan, you are going to get six weeks high in carbs and six weeks low in carbs. So, it’s up to you to decide how you want to follow it. You can alternate each week between high carb and low carb. 

You can also pick a day from the high carb meal plan followed by a day from the low carb meal plan and keep alternating.

Remember that there are no rules when it comes to carb cycling. Modify how many high carb or low carb meals you are going to have based on your goals. 

Carb Cycling Meal Plan for Females

The carb cycling meal plan for females has an average daily intake of 1,450 calories. It is an ideal caloric intake for women who are looking to lose weight and who perform exercise three or four times per week. 

The high-carb meal plan has a macro distribution of 50% carbs, 30% protein, and 20% fats. 

The low-carb meal plan has an average macro distribution of 20% carbs, 30% protein, and 50% fats. 

Day 1 (High Carb)

• Breakfast: Mixed berry protein porridge – 344 calories, 40 g carbs, 21 g protein, and 12 g fats. 
• Snack: Sardine toast with tomato and onion – 185 calories, 22 g carbs, 13 g of protein, and 5 g fats. 
• Lunch: Rice, beef, and spinach – 369 calories, 39 g carbs, 27 g protein, and 11 g fats. 
• Snack: Cottage cheese crackers with berries – 175 calories, 22 g carbs, 14 g protein, and 5 g fats. 
• Dinner: Pan fried shrimp, snap peas, and rice – 340 calories, 43 g carbs, 27 g protein, and 8 g fats. 

Total calories: 1,413 calories

Total carbs: 166 g carbs

Day 2 (Low Carb)

• Breakfast: Egg and spinach stuffed pita – 383 calories, 19 g carbs, 23 g protein, and 24 g fats. 
• Snack: Cheddar cheese and snap peas – 202 calories, 8 g carbs, 12 g protein, and 14 g fats. 
• Lunch: Tahini honey chicken salad – 324 calories, 14 g carbs, 25 g protein, and 19 g fats. 
• Snack: Bacon, feta, and tomato egg muffins – 210 calories, 2 g carbs, 9 g proteins, and 18 g of fats. 
• Dinner: Rosemary lamb chops with sweet potato mash – 313 calories, 15 g carbs, 26 g proteins, and 17 g fats. 

Total calories: 1,432 calories

Total carbs: 58 g carbs

Day 3 (High Carb)

• Breakfast: Cherries, banana, and cottage cheese – 359 calories, 46 g carbs, 25 g protein, and 10 g fats. 
• Snack: Yogurt and figs – 183 calories, 30 g carbs, 12 g protein, and 3 g fat. 
• Lunch: Chili lime shrimp tacos – 325 calories, 35 g carbs, 26 g protein, and 9 g fat. 
• Snack: Yogurt and mixed berry sauce – 196 calories, 25 g carbs, 17 g protein, and 4 g fats. 
• Dinner: Salmon nuggets with peas – 409 calories, 41 g carbs, 34 g protein, and 12 g fats 

Total calories: 1,472 calories 

Total carbs: 177 g carbs  

Day 4 (Low Carb)

• Breakfast: Orange cantaloupe smoothie – 370 calories, 25 g carbs, 20 g proteins, and 22 g fats. 
• Snack: Ricotta and strawberry puree – 222 calories, 13 g carbs, 12 g proteins, and 13 g fats. 
• Lunch: Spicy sweet potato, turkey and kale bowl – 319 calories, 19 g carbs, 24 g proteins, and 17 g fats. 
• Snack: Smoked salmon wrapped avocado – 219 calories, 9 g carbs, 11 g proteins, and 17 g fats. 
• Dinner: Turmeric chicken, squash, and asparagus – 297 calories, 17 g carbs, 24 g protein, and 16 g fats. 

Total calories: 1427 calories

Total carbs: 83 g

Day 5 (High Carb)

• Breakfast: Berry banana smoothie – 309 calories, 40 g carbs, 24 g protein, and 8 g fats. 
• Snack: Yogurt and figs – 183 calories, 30 g carbs, 12 g protein, and 3 g fat. 
• Lunch: Chicken tacos with chipotle coleslaw – 401 calories, 35 g carbs, 38 g protein, and 11 g. 
• Snack: Yogurt and mixed berry sauce – 196 calories, 25 g carbs, 17 g protein, and 4 g fats. 
• Dinner: Bison with quick pickled veggies and rice – 370 calories, 48 g carbs, 28 g protein, and 8 g fat. 

Total calories: 1,459 calories

Total carbs: 178 g carbs

Day 6 (Low Carb)

• Breakfast: Bacon and egg rice cakes – 438 calories, 16 g carbs, 22 g proteins, and 31 g fats. 
• Snack: Ricotta and strawberry puree – 222 calories, 13 g carbs, 12 g proteins, and 13 g fats. 
• Lunch: Chicken fajitas with cashew sour cream – 345 calories, 24 g carbs, 31 g proteins, and 15 g fats. 
• Snack: Smoked salmon wrapped avocado – 109 calories, 4 g carbs, 6 g protein, and 8 g fats. 
• Dinner: Sheet pan Moroccan style chicken and cauliflower – 388 calories, 20 g carbs, 37 g proteins, and 18 g fats. 

Total calories: 1,503 calories

Total carbs: 78 g carbs

Day 7 (High Carb)

• Breakfast: Banana cinnamon smoothie – 284 calories, 36 g carbs, 24 g protein, and 7 g fat. 
• Snack: Greek yogurt and clementines – 160 calories, 24 g carbs, 12 g protein, and 3 g fats. 
• Lunch: Cod, cauliflower steaks, and rice – 374 calories, 48 g carbs, 28 g protein, and 8 g fats. 
• Snack: Yogurt and orange slices – 204 calories, 27 g carbs, 18 g protein, and 4 g fats. 
• Dinner: Lemon and garlic seafood fettuccine – 423 calories, 55 g carbs, 32 g protein, and 9 g fats. 

Total calories: 1,445 calories

Total carbs: 190 g carbs 

Click on the following link to download the recipes and the grocery list for this 12 week carb cycling meal plan for females:

High Carb:

• 12 Week Carb Cycling Meal Plan for Females (High Carb) 1
• 12 Week Carb Cycling Meal Plan for Females (High Carb) 2
• 12 Week Carb Cycling Meal Plan for Females (High Carb) 3
• 12 Week Carb Cycling Meal Plan for Females (High Carb) 4
• 12 Week Carb Cycling Meal Plan for Females (High Carb) 5
• 12 Week Carb Cycling Meal Plan for Females (High Carb) 6

Low Carb:

• 12 Week Carb Cycling Meal Plan for Females (Low Carb) 1
• 12 Week Carb Cycling Meal Plan for Females (Low Carb) 2
• 12 Week Carb Cycling Meal Plan for Females (Low Carb) 3
• 12 Week Carb Cycling Meal Plan for Females (Low Carb) 4
• 12 Week Carb Cycling Meal Plan for Females (Low Carb) 5
• 12 Week Carb Cycling Meal Plan for Females (Low Carb) 6

Carb Cycling Meal Plan for Males

The following meal plans have an average of 2,000 daily calories with 50% carbs, 30% protein, and 20% fats on high-carb days, and 20% carbs, 30% protein, and 50% fats on a low-carb day. 

It is ideal for men who are moderately active and want to lose weight. 

Day 1 (High Carb)

• Breakfast: Banana and zucchini protein baked oatmeal – 512 calories, 66 g carbs, 30 g proteins, and 17 g fats. 
• Snack: Mocha smoothie – 244 calories, 33 g carbs, 22 g proteins, and 4 g fats. 
• Lunch: Meal prep spaghetti with chicken, spinach, and tomatoes – 468 calories, 52 g carbs, 32 g proteins, and 15 g fats. 
• Snack: Melon breakfast bowls – 291 calories, 44 g carbs, 16 g proteins, and 7 g fats. 
• Dinner: Lentil and chickpea pasta salad – 544 calories, 85 g carbs, 35 g proteins, and 12 g fats. 

Total calories: 2,068 calories

Total carbs: 280 g carbs 

Day 2 (Low Carb)

• Breakfast: Egg white salsa bowl with mushroom tofu scramble – 480 calories, 23 g carbs, 44 g proteins, and 26 g fats. 
• Snack: Chocolate avocado smoothie – 297 calories, 22 g carbs, 25 g protein, and 19 g fats. 
• Lunch: Edamame tuna salad – 492 calories, 21 g carbs, 38 g proteins, and 31 g fats. 
• Snack: Salty edamame – 257 calories, 18 g carbs, 26 g proteins, and 11 g fats. 
• Dinner: Creamy turmeric pork chops with cauliflower rice – 527 calories, 28 g carbs, 32 g protein, and 33 g fats. 

Total calories: 2,053 calories

Total carbs: 101 g carbs 

Day 3 (High Carb)

• Breakfast: Chocolate cauliflower shake – 449 calories, 50 g carbs, 31 g proteins, and 16 g fats. 
• Snack: Kiwi green smoothie – 245 calories, 31 g carbs, 23 g proteins, and 5 g fats. 
• Lunch: Tofu and lentil stir fry with veggies – 609 calories, 84 g carbs, 36 g proteins, and 16 g fats. 
• Snack: Hot chocolate smoothie – 265 calories, 31 g carbs, 26 g proteins, and 8 g fats. 
• Dinner: Meal prep pasta and meat sauce – 527 calories, 69 g carbs, 33 g proteins, and 13 g fats. 

Total calories: 2,095 calories

Total carbs: 265 g carbs 

Day 4 (Low Carb)

• Breakfast: Tofu veggie scramble with sardine and avocado endive wraps – 587 calories, 28 g carbs, 41 g proteins, and 38 g fats. 
• Snack: Edamame with everything bagel seasoning – 278 calories, 18 g carbs, 26 g proteins, and 13 g fats. 
• Lunch: Deconstructed sushi bowl – 492 calories, 23 g carbs, 30 g proteins, and 34 g fats. 
• Snack: Turkey, greens, and avocado wraps – 137 calories, 6 g carbs, 8 g proteins, and 10 g fats. 
• Dinner: Steak with oven-roasted vegetables – 566 calories, 22 g carbs, 40 g proteins, and 38 g fats. 

Total calories: 2,060 calories

Total carbs: 97 g carbs 

Day 5 (High Carb)

• Breakfast: Eggplant shakshuka with lentil salsa and toast – 577 calories, 92 g carbs, 31 g proteins, and 14 g fats. 
• Snack: Kiwi green smoothie – 245 calories, 31 g carbs, 23 g proteins, and 5 g fats.
• Lunch: Buttery shrimp and snap pea udon – 550 calories, 75 g carbs, 36 g proteins, and 11 g fats. 
• Snack: Hot chocolate smoothie – 265 calories, 31 g carbs, 26 g proteins, and 8 g fats. 
• Dinner: Sardine spaghetti – 443 calories, 54 g carbs, 30 g proteins, and 13 g fats. 

Total calories: 2,080 calories

Total carbs: 283 g carbs 

Day 6 (Low Carb)

• Breakfast: Smoked salmon, avocado, yogurt and cleaned up biscuits – 516 calories, 23 g carbs, 30 g proteins, and 36 g fats. 
• Snack: Kiwi green smoothie – 245 calories, 31 g carbs, 23 g proteins, and 5 g fats.
• Lunch: Thai chicken and mushroom soup – 478 calories, 24 g carbs, 29 g fats. 
• Snack: Turkey, greens, and avocado wraps – 137 calories, 6 g carbs, 8 g proteins, and 10 g fats. 
• Dinner: Tandoori tofu and mixed greens salad – 429 calories, 25 g carbs, 39 g protein, and 23 g fats. 

Day 7 (High Carb)

• Breakfast: Yogurt with granola and banana – 485 calories, 61 g carbs, 29 g proteins, and 15 g fats. 
• Snack: Yogurt and berries – 261 calories, 32 g carbs, 23 g proteins, and 5 g fats. 
• Lunch: Ahi tuna poke bowl – 480 calories, 53 g carbs, 34 g proteins, and 16 g fats. 
• Snack: Strawberry kiwi tropical smoothie – 292 calories, 46 g carbs, 16 g proteins, and 8 g fats. 
• Dinner: One pot beef, rice, and peppers – 521 calories, 69 g carbs, 31 g protein, and 12 g fats. 

Total calories: 2,039 calories

Total carbs: 261 g carbs 

Click on the following links to download all the recipes and grocery list: 

High Carb:

• 12 Week Carb Cycling Meal Plan for Males (High Carb) 1
• 12 Week Carb Cycling Meal Plan for Males (High Carb) 2
• 12 Week Carb Cycling Meal Plan for Males (High Carb) 3
• 12 Week Carb Cycling Meal Plan for Males (High Carb) 4
• 12 Week Carb Cycling Meal Plan for Males (High Carb) 5
• 12 Week Carb Cycling Meal Plan for Males (High Carb) 6

Low Carb:

• 12 Week Carb Cycling Meal Plan for Males (Low Carb) 1
• 12 Week Carb Cycling Meal Plan for Males (Low Carb) 2
• 12 Week Carb Cycling Meal Plan for Males (Low Carb) 3
• 12 Week Carb Cycling Meal Plan for Males (Low Carb) 4
• 12 Week Carb Cycling Meal Plan for Males (Low Carb) 5
• 12 Week Carb Cycling Meal Plan for Males (Low Carb) 6

Vegan Carb Cycling Meal Plan

The last 12 week carb cycling meal plan I have for you is a vegan approach. This is a meal plan with an average of 1,800 calories a day. 

The high-carb day has a macro breakdown of 50% carbs, 30% proteins, and 20% fats. The low-carb day has a breakdown of 20% carbs, 30% proteins, and 50% fats. 

Day 1 (High Carb)

• Breakfast: Jackfruit carrot smoothie – 417 calories, 66 g carbs, 26 g proteins, and 8 g fats. 
• Snack: Peach cherry smoothie – 278 calories, 34 g carbs, 24 g proteins, and 7 g fats. 
• Lunch: Spinach, cauliflower and white bean soup with cheesy cauliflower and broccoli casserole – 488 calories, 76 g carbs, 32 g proteins, and 9 g fats. 
• Snack: Blueberry protein smoothie – 206 calories, 23 g carbs, 22 g proteins, and 4 g fats. 
• Dinner: Asparagus, soba, tempeh – 437 calories, 48 g carbs, 26 g proteins, and 12 g fats. 

Total calories: 1,826 calories

Total carbs: 247 g carbs 

Day 2 (Low Carb)

• Breakfast: Pear and kale protein smoothie with olive and tahini plate – 394 calories, 30 g carbs, 27 g proteins, and 22 g fats. 
• Snack: Kale and tempeh salad – 200 calories, 11 g carbs, 14 g proteins, and 13 g fats. 
• Lunch: Tempeh and arugula Benedict – 497 calories, 29 g carbs, 27 g proteins, and 34 g fats. 
• Snack: Roasted edamame – 247 calories, 14 g carbs, 18 g proteins, and 15 g fats. 
• Dinner: Grilled taco seasoned tempeh and veggie skewers – 441 calories, 27 g carbs, 28 g proteins, and 28 g fats. 

Total calories: 1,779 calories

Total carbs: 111 g carbs 

Day 3 (High Carb)

• Breakfast: Mango green smoothie bowl – 436 calories, 72 g carbs, 27 g proteins, and 9 g fats. 
• Snack: Pineapple spinach smoothie – 259 calories, 31 g carbs, 22 g proteins, and 7 g fats. 
• Lunch: Lemony lentil and spinach pasta – 513 calories, 78 g carbs, 26 g proteins, and 12 g fats. 
• Snack: Kiwi lime smoothie – 209 calories, 26 g carbs, 22 g proteins, and 4 g fats. 
• Dinner: Tempeh, quinoa, and broccoli – 373 calories, 44 g carbs, 26 g proteins, and 12 g fats. 

Total calories: 1,797 calories

Total carbs: 244 g

Day 4 (Low Carb)

• Breakfast: Silken tofu scramble – 487 calories, 32 g carbs, 44 g proteins, and 20 g fats. 
• Snack: Simple vanilla protein shake with baba ganoush – 280 calories, 13 g carbs, 23 g proteins, and 17 g fats. 
• Lunch: Peanut maple tempeh – 380 calories, 23 g carbs, 29 g proteins, and 22 g fats. 
• Snack: Simple chocolate shake with creamy pesto dip and cherry tomatoes – 264 calories, 10 g carbs, 24 g proteins, and 15 g fats. 
• Dinner: Crazy tofu shakshuka – 434 calories, 32 g carbs, 26 g proteins, and 26 g fats. 

Total calories: 1,838 calories 

Total carbs: 110 g carbs 

Day 5 (High Carb)

• Breakfast: Apple turmeric shot – 425 calories, 60 g carbs, 27 g proteins, and 11 g fats. 
• Snack: Pineapple spinach smoothie – 388 calories, 46 g carbs, 33 g proteins, and 10 g fats. 
• Lunch: Tomato and mushroom chickpea pasta – 390 calories, 55 g carbs, 27 g proteins, and 10 g fats. 
• Snack: Kiwi lime smoothie – 209 calories, 26 g carbs, 22 g proteins, and 4 g fats. 
• Dinner: Lentil meatballs and pasta – 413 calories, 58 g carbs, 28 g proteins, and 12 g fats. 

Total calories: 1,826 calories

Total carbs: 246 g

Day 6 (Low Carb)

• Breakfast: Chocolate cherry green smoothie with macadamia nuts and walnuts – 436 calories, 32 g calories, 32 g of protein, and 25 g fats.
• Snack: Simple vanilla protein shake with baba ganoush – 280 calories, 13 g carbs, 23 g proteins, and 17 g fats. 
• Lunch: Curried tofu scramble with broccoli almond protein salad – 534 calories, 32 g carbs, 37 g proteins, and 33 g fats. 
• Snack: Simple chocolate shake with creamy pesto dip and cherry tomatoes – 264 calories, 10 g carbs, 24 g proteins, and 15 g fats.
• Dinner: Crispy peanut tofu with cauliflower rice – 486 calories, 32 g carbs, 36 g proteins, and 30 g fats. 

Total calories: 1,813 calories

Total carbs: 107 g carbs 

Day 7 (High Carb)

• Breakfast: Protein cinnamon and apple oats – 369 calories, 56 g carbs, 26 g proteins, and 6 g fats. 
• Snack: Banana cinnamon smoothie – 284 calories, 36 g carbs, 24 g proteins, and 7 g fats. 
• Lunch: Lentil bolognese with chickpea pasta – 423 calories, 66 g carbs, 24 g proteins, and 12 g fats. 
• Snack: Pineapple turmeric smoothie – 204 calories, 26 g carbs, 21 g proteins, and 3 g fats. 
• Dinner: Lemony white bean and quinoa salad – 553 calories, 88 g carbs, 23 g proteins, and 13 g fats. 

Total calories: 1,833 calories

Total carbs: 259 g carbs 

Click on the following links to download all the delicious recipes and the grocery list:

High Carb:

• 12 Week Vegan Carb Cycling Meal Plan (High Carb) 1
• 12 Week Vegan Carb Cycling Meal Plan (High Carb) 2
• 12 Week Vegan Carb Cycling Meal Plan (High Carb) 3
• 12 Week Vegan Carb Cycling Meal Plan (High Carb) 4
• 12 Week Vegan Carb Cycling Meal Plan (High Carb) 5
• 12 Week Vegan Carb Cycling Meal Plan (High Carb) 6

Low Carb:

• 12 Week Vegan Carb Cycling Meal Plan (Low Carb) 1
• 12 Week Vegan Carb Cycling Meal Plan (Low Carb) 2
• 12 Week Vegan Carb Cycling Meal Plan (Low Carb) 3
• 12 Week Vegan Carb Cycling Meal Plan (Low Carb) 4
• 12 Week Vegan Carb Cycling Meal Plan (Low Carb) 5
• 12 Week Vegan Carb Cycling Meal Plan (Low Carb) 6

Pro Tips To Follow While Carb Cycling

We are almost at the end of this 12 week carb cycling meal plan. But, before we finish there are a couple of professional tips that can help you make carb cycling easier to follow. 

Consider Workouts

Including carbs around your exercise routine can provide you with sufficient energy for your workout. Try to place your high-carb days when you exercise and have the highest-carb meal near your workouts. 

Sleep Well

Sleep is when you recover. Also, when you don’t sleep properly there is an increased risk of cravings which can affect your results. 

Make sure you are getting seven to eight hours of high-quality sleep. 

Hydrate Your Body

For every gram of carbs, you need four grams of water to store it. So, for those high-carb days make sure you are drinking plenty of water to help process all the food you are eating, especially if you are training hard. 

If you don’t like drinking water, add some flavoring, such as a couple of fruit slices or tea bags.  

Consume High-Fiber Fruits and Vegetables

Fruits and vegetables are going to provide the essential vitamins and minerals you need to stay healthy. Make sure you are eating at least five to six servings of fruits and vegetables a day. 

Also, since they are high in fiber (especially vegetables), they are a great food to add if you want to keep your satiety levels high. 

Be Careful When Drinking Your Calories

Finally, be careful when drinking your calories. 

Sugary drinks are typically high in calories and sugars that can mess up your caloric intake or macro composition. Stick to water when possible.

Conclusion

Carb cycling can be a good method to prevent metabolic adaptation and allow you to burn that unwanted belly fat. 

If you don’t know how to start, review one of my free 12 week carb cycling meal plans. Remember that there is no one way of carb cycling. It all depends on age, height, weight, goals, activity levels, and lifestyle. 

While a good carb cycling pattern can be alternating days between high and low-carb, you can also alternate weeks. 

If you don’t know which option is right for you, talk with a healthcare professional. 

Have you tried carb cycling? What do you think of the free carb cycle menus here? Let me know in the comments. 

Frequently Asked Questions