High carb low fat recipes?

luthienborel

I’m doing a carb cycling diet and it’s working pretty sweet for me. I have two high carb days per week on my back and leg days in the gym. And low carb on rest of the days.
I have no problem cook for myself on low carb days and had gathered some sweet low carb recipes. However Im struggling with high carbs. I have an above average protein intake everyday so when all factored in I can have about 20g of fat on high carb days.
Anyone has some ideas on how to make tasty low fat high carb meals without added sugar? I love all carbs in general, rice, noodles, pasta, tortillas and potatoes but every good taste recipe I can think of contains a fair amount of fat to make.
Thank you in advance you all can be a life saver to me!

AnnPT77

What about veggies and fruits?

The starchy veggies - like beans, corn, sweet potatoes, carrots, green peas, Winter squash - are low in fat, and tasty without adding fat (IMO). You can use something like salsa, aged balsamic vinegar, miso, and things like that on some of those to add flavor without adding fat, too.

You can even combine them some of those in a recipe: I love a nice corn tortilla soft taco with black beans, sweet potato chunks, sweet corn, probably some chopped onions and peppers, with tomatillo salsa.

Most fruits are high in carbs, low in fats. Consider fruits like bananas, grapes, mangoes, apples, pineapple. Fruit salads are nice, but just eating fruit is pretty tasty. You can cook them: Bake an apple, stuffing the center with raisins or other dried fruit, mixed with spices. Grill pineapple slices.

I'm betting you stick to the lower-carb veggies and maybe some berries on low carb days. Your high-carb days would be a chance to load up on the higher-carb veggies and fruits, which are tasty and really healthful - full of micronutrients and fiber, and the micro profile tends to be different from the lower-carb veggies/fruits, so may help round out your overall nutrition.

kshama2001

luthienborel wrote: »

I’m doing a carb cycling diet and it’s working pretty sweet for me. I have two high carb days per week on my back and leg days in the gym. And low carb on rest of the days.
I have no problem cook for myself on low carb days and had gathered some sweet low carb recipes. However Im struggling with high carbs. I have an above average protein intake everyday so when all factored in I can have about 20g of fat on high carb days.

Anyone has some ideas on how to make tasty low fat high carb meals without added sugar? I love all carbs in general, rice, noodles, pasta, tortillas and potatoes but every good taste recipe I can think of contains a fair amount of fat to make.

Thank you in advance you all can be a life saver to me!

For me when set on lightly active, 30% fat = 61 grams. I have to wonder how high your protein or low your calorie goal is to give you only 20 g of fat.

We see lots of people here with an unnecessarily high protein goal.

Here's a reputable protein calculator:

https://examine.com/nutrition/protein-intake-calculator/

I shoot for 400 - 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein recommendation from examine. If I were completely sedentary, I'd need to bump it up to 30%.

luthienborel

AnnPT77 wrote: »

What about veggies and fruits?

The starchy veggies - like beans, corn, sweet potatoes, carrots, green peas, Winter squash - are low in fat, and tasty without adding fat (IMO). You can use something like salsa, aged balsamic vinegar, miso, and things like that on some of those to add flavor without adding fat, too.

You can even combine them some of those in a recipe: I love a nice corn tortilla soft taco with black beans, sweet potato chunks, sweet corn, probably some chopped onions and peppers, with tomatillo salsa.

Most fruits are high in carbs, low in fats. Consider fruits like bananas, grapes, mangoes, apples, pineapple. Fruit salads are nice, but just eating fruit is pretty tasty. You can cook them: Bake an apple, stuffing the center with raisins or other dried fruit, mixed with spices. Grill pineapple slices.

I'm betting you stick to the lower-carb veggies and maybe some berries on low carb days. Your high-carb days would be a chance to load up on the higher-carb veggies and fruits, which are tasty and really healthful - full of micronutrients and fiber, and the micro profile tends to be different from the lower-carb veggies/fruits, so may help round out your overall nutrition.

Those are solid suggestions! Thank you very much. When I think of carbs I go immediately to rice and pasta. Maybe I just love them too much lol.
I’ve stayed away from many high carb fruits I love for a while, they are pretty much gone from my grocery list but yeah I should take them back and start to cook them!
Thank you again for the reply! Ultra helpful

luthienborel

For me when set on lightly active, 30% fat = 61 grams. I have to wonder how high your protein or low your calorie goal is to give you only 20 g of fat.

We see lots of people here with an unnecessarily high protein goal.

Here's a reputable protein calculator:

https://examine.com/nutrition/protein-intake-calculator/

I shoot for 400 - 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein recommendation from examine. If I were completely sedentary, I'd need to bump it up to 30%.
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Thank you for the reply! My approach might need adjustments but here is my process: I’m around 160lbs, I aim for 120g of protein per day, and on high carb days I try to get 210g of carbs. Which might be too extreme? Total calories goal is 1500 so 1500-120x4-210x4=180, then 180/9=20.