Below is an example of a carb rich meal plan for the purpose of carb loading and consuming 520g of carbs in one 24 hour period. This is suitable for a 55kg athlete.
Note that these options have been chosen as they are exceptionally high in nutritional value in addition to carbohydrates. There are alternative foods high in carbs in the second table below which can be substituted.
| Sample High Carbohydrate Meal Plan ~ 24 hours before endurance exercise (approx. 520g carbohydrate for 55kg athlete) | Carbohydrate content |
| Breakfast | |
| 3 large buckwheat pancakes with 4 tbsp honey;OR 1 cup cooked porridge, 1 cup skim milk, 4 tbsp honey, 100g low fat vanilla yoghurt and 50g blueberries | 127g |
| AND 1 cup freshly squeezed orange juice | 26g |
| Morning Tea | |
| 1 cup fruit salad | 32g |
| 500ml skim milk | 26g |
| Lunch | |
| Quinoa Vegetable Salad with 1 cup cooked Quinoa and 1 cup steamed vegetables, OR 1 large baked potato with 1/2 cup tomato salsa fillingOR 3 cape seed rolls with ham, cheese, lettuce and tomato filling | 70g |
| AND 400ml Carbohydrate Sports Drink | 33g |
| Afternoon Tea | |
| 170g non fat fruit yoghurt | 32g |
| 1 medium pink lady apple OR a large orange | 19g |
| Dinner | |
| 1 cup brown rice, 100g chicken breast, ½ cup steamed vegetables OR 1 cup thick vegetable soup and 1 large bread rollOR 1 cup wholewheat pasta, 1 cup steamed vegetables, 200g beef mince, 125g Dolmio tomato bolognaise pasta sauce | 45g |
| 400ml fruit juice OR 600ml sports drink | 45g |
| After dinner Snack | |
| 1 large banana OR a large apple | 32g |
Below are alternative carb heavy foods which you can substitute for items above.
| Carb Heavy Foods ( Each contain approx. 30g of carbohydrate) |
| 1 medium banana |
| 1 poached egg on 1 wholegrain slice of toast |
| 2.5 Weet bix biscuits |
| 2 medium fruits (oranges, apples) |
| 150g cooked Quinoa |
| 1 Cup Parsnip Slices, Roasted |
| 2 avocado |
| 1 cup cooked Green Peas |
| 1 cup lentils |
| 130g brown rice |
| 2 buckwheat pancakes with 2 tbsp maple syrup |
| 1 cup low fat vanilla yoghurt |
| 300ml flavoured low fat milk* |
| 30–40g (1–1 cups) breakfast cereal with milk* |
| 1 cup of cooked oatmeal / porridge with milk |
| 1 wholegrain sandwich, including cheese/meat/chicken |
| 1 cup/ 150g of baked beans |
| 200g large potato |
| 1 cup sweet potato |
| 1 large corn on the cob |
| 1 cup thick vegetable soup |
| 1 cup of fruit salad |
| 45g of dried fruit |