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1.
Cut
2. Overview
Meal plan characteristics
Height:
5'1"
Weight:
121 lbs
Body fat:
30.0
%
Create your own plan »
Meal plan shopping list
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Spices
Salt, table
0 oz
Used in following meals
- Egg-White Omelet with Spinach, Feta and Herbs, 0 oz
- King Ranch Chicken Casserole, 0 oz
- Chicken Cordon Bleu, 0 oz
- Spinach & Cheese Stuffed Chicken Breast, 0 oz
Spices, pepper, black
0.1 oz
Used in following meals
- Egg-White Omelet with Spinach, Feta and Herbs, 0 oz
- Chicken Cordon Bleu, 0 oz
- Spinach & Cheese Stuffed Chicken Breast, 0.1 oz
Spices, chili powder
0 oz
Used in following meals
- King Ranch Chicken Casserole, 0 oz
Spices, oregano, dried
0.1 oz
Used in following meals
- King Ranch Chicken Casserole, 0 oz
- Spinach & Cheese Stuffed Chicken Breast, 0.1 oz
Vinegar, red wine
0.2 oz
Used in following meals
- Orange Glazed Chicken, 0.2 oz
Spices, paprika
0 oz
Used in following meals
- Chicken Cordon Bleu, 0 oz
Spices, garlic powder
0.1 oz
Used in following meals
- Spinach & Cheese Stuffed Chicken Breast, 0.1 oz
Dairy and Egg products
Egg, white, raw, fresh
2.3 oz
Used in following meals
- Egg-White Omelet with Spinach, Feta and Herbs, 2.3 oz
Cheese, feta
0.5 oz
Used in following meals
- Egg-White Omelet with Spinach, Feta and Herbs, 0.5 oz
Egg substitute, liquid
0.4 oz
Used in following meals
- Baked Mozzarella Bites , 0.4 oz
Cheese, low fat, cheddar or colby
2.7 oz
Used in following meals
- King Ranch Chicken Casserole, 1.2 oz
- Sloppy Joes in Soft Corn Tortillas, 0.5 oz
- Spinach & Cheese Stuffed Chicken Breast, 1 oz
Cheese, mozzarella, nonfat
0.3 oz
Used in following meals
- Chicken Cordon Bleu, 0.3 oz
Other
Frozen spinach, squeezed dry, thawed
1.7 oz
Used in following meals
- Egg-White Omelet with Spinach, Feta and Herbs, 1.7 oz
Italian seasoning
0.1 oz
Used in following meals
- Egg-White Omelet with Spinach, Feta and Herbs, 0.1 oz
Low fat mozarella
0.7 oz
Used in following meals
- Baked Mozzarella Bites , 0.7 oz
Panko (japanese style bread crumbs
0.2 oz
Used in following meals
- Baked Mozzarella Bites , 0.2 oz
Marinara sauce, low-fat
0.5 oz
Used in following meals
- Baked Mozzarella Bites , 0.5 oz
Chicken breast, low fat
12.3 oz
Used in following meals
- King Ranch Chicken Casserole, 5.3 oz
- Orange Glazed Chicken, 3.5 oz
- Spinach & Cheese Stuffed Chicken Breast, 3.5 oz
Tomatoes & green chilies, diced
0.9 oz
Used in following meals
- King Ranch Chicken Casserole, 0.9 oz
Campbell's soup at hand, creamy chicke..
1.1 oz
Used in following meals
- King Ranch Chicken Casserole, 1.1 oz
Campbell's red and white, 98% fat free..
1.1 oz
Used in following meals
- King Ranch Chicken Casserole, 1.1 oz
Bell pepper (green/yellow/red)
0.3 oz
Used in following meals
- King Ranch Chicken Casserole, 0.3 oz
Tortillas, ready-to-bake or -fry, corn
1.9 oz
Used in following meals
- King Ranch Chicken Casserole, 1 oz
- Sloppy Joes in Soft Corn Tortillas, 0.8 oz
Ground cumin
0 oz
Used in following meals
- King Ranch Chicken Casserole, 0 oz
Plain butter
0.3 oz
Used in following meals
- King Ranch Chicken Casserole, 0.1 oz
- Chicken Cordon Bleu, 0.2 oz
Orange, fruit, raw, juice
1.8 oz
Used in following meals
- Orange Glazed Chicken, 1.8 oz
Orange zest
0.5 oz
Used in following meals
- Orange Glazed Chicken, 0.5 oz
Cornstarch
0.1 oz
Used in following meals
- Orange Glazed Chicken, 0.1 oz
Campbell's low sodium soups, chicken b..
0.7 oz
Used in following meals
- Chicken Cordon Bleu, 0.7 oz
Skinless boneless chicken breast
5.9 oz
Used in following meals
- Chicken Cordon Bleu, 5.9 oz
Parmigiano reggiano cheese
0.1 oz
Used in following meals
- Chicken Cordon Bleu, 0.1 oz
Bread crumbs, dry, grated, plain
0.5 oz
Used in following meals
- Chicken Cordon Bleu, 0.5 oz
Prosciutto
0.4 oz
Used in following meals
- Chicken Cordon Bleu, 0.4 oz
Sloppy joe sauce
0.2 oz
Used in following meals
- Sloppy Joes in Soft Corn Tortillas, 0.2 oz
Sauce, teriyaki, ready-to-serve, reduc..
0.5 oz
Used in following meals
- Grilled Teriyaki Shrimp Kebabs, 0.5 oz
Onion, red, raw
0.9 oz
Used in following meals
- Grilled Teriyaki Shrimp Kebabs, 0.9 oz
Sesame seeds, toasted
0.1 oz
Used in following meals
- Grilled Teriyaki Shrimp Kebabs, 0.1 oz
Pineapple chunks
1.2 oz
Used in following meals
- Grilled Teriyaki Shrimp Kebabs, 1.2 oz
Shrimp, peeled and deveined
5.9 oz
Used in following meals
- Grilled Teriyaki Shrimp Kebabs, 5.9 oz
Fruit, nuts and vegetables
Parsley, fresh
0.2 oz
Used in following meals
- Egg-White Omelet with Spinach, Feta and Herbs, 0.2 oz
Onions, raw
1.4 oz
Used in following meals
- King Ranch Chicken Casserole, 0.4 oz
- Spinach & Cheese Stuffed Chicken Breast, 1 oz
Carrots, raw
0.5 oz
Used in following meals
- King Ranch Chicken Casserole, 0.5 oz
Celery, raw
0 oz
Used in following meals
- King Ranch Chicken Casserole, 0 oz
Garlic, raw
0.2 oz
Used in following meals
- King Ranch Chicken Casserole, 0 oz
- Orange Glazed Chicken, 0.1 oz
- Chicken Cordon Bleu, 0 oz
Spinach, raw
1.1 oz
Used in following meals
- Spinach & Cheese Stuffed Chicken Breast, 1.1 oz
Lemon juice, raw
1.1 oz
Used in following meals
- Spinach & Cheese Stuffed Chicken Breast, 1.1 oz
Fat and Oils
Oil, pam cooking spray, original
0 oz
Used in following meals
- Baked Mozzarella Bites , 0 oz
- Chicken Cordon Bleu, 0 oz
- Grilled Teriyaki Shrimp Kebabs, 0 oz
Oil, coconut
0.2 oz
Used in following meals
- Orange Glazed Chicken, 0.2 oz
Oil, olive, salad or cooking
0.2 oz
Used in following meals
- Spinach & Cheese Stuffed Chicken Breast, 0.2 oz
Meat and fish
Beef, ground, 95% lean meat / 5% fat, ..
3.8 oz
Used in following meals
- Sloppy Joes in Soft Corn Tortillas, 3.8 oz
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Cut meal plan
Daily
goals
1319
kCal
126g
protein
80g
carbs
55g
fat
days
1
145%
asd
mon
tue
wed
thu
fri
sat
sun
Use this meal plan as base for your own.
Adjust meals, number of days to fit your own goals.
Use this meal plan as your own
Monday
1928 of 1319 kcal
Show macro details
See detailed daily nutrient info
▶
Protein 262 of 126g
Carbs 85 of 80g
Fat 60 of 55g
Breakfast
Lunch
Egg-White Omelet with Spinach,..
1 servings - 89 kcal
11g protein
3g carbs
3g fat
Afternoon snack
Baked Mozzarella Bites
1 servings - 96 kcal
9g protein
6g carbs
4g fat
Dinner
King Ranch Chicken Casserole
1 servings - 429 kcal
58g protein
21g carbs
13g fat
Orange Glazed Chicken
1 servings - 242 kcal
32g protein
10g carbs
8g fat
Chicken Cordon Bleu
1 servings - 305 kcal
44g protein
11g carbs
10g fat
Sloppy Joes in Soft Corn Torti..
1 servings - 251 kcal
30g protein
13g carbs
8g fat
Grilled Teriyaki Shrimp Kebabs
1 servings - 213 kcal
38g protein
10g carbs
3g fat
Spinach & Cheese Stuffed Chick..
1 servings - 293 kcal
40g protein
11g carbs
11g fat
Late night snack
