The South African Carb Cycling Plan – 4-Week Meal Plan & Recipe Book (PDF)

Real South African food. A simple 4-week rhythm. No shakes, no pills, no starving.

Who said getting healthier means giving up bobotie, pap and the Sunday braai? The South African Carb Cycling Plan shows you how to alternate High-Carb and Low-Carb days using everyday food from your local shops. You're never more than a day away from your favourite carbs.

What's inside (57 pages):

• A ready-made 4-week meal plan: breakfast, snacks, lunch and dinner for every day, with a prep-day checklist for each week
• 28 easy recipes: local favourites like bobotie, tamatiebredie, frikkadels, trinchado, Cape Malay curry, chakalaka and a plan-friendly braai plate
• Colour-coded food charts: at a glance, see which foods you can eat any day and which are for High-Carb days only
• Quick swap lists: don't have what's on the menu? Swap it in seconds
• A hand-based portion guide: no scale or calorie counting needed
• A food journal, weekly check-ins and a measurement tracker: to keep you accountable
• A master grocery list and a guide to reading food labels
• Tips for braais, eating out and busy weeks
• Printable blank meal planners: to keep going after week 4

Who it's for: busy South Africans who want a structured, realistic way to eat better and lose fat without giving up the foods they love.

Instant download: you'll receive a PDF straight after purchase. Read it on your phone, tablet or computer, or print the planner pages.

Please note: this is a digital product, and no physical book will be shipped. This book provides general nutrition information and is not medical advice. Please consult your doctor before starting any new eating plan, especially if you are pregnant, have diabetes or have a medical condition. Results vary from person to person.