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Cutting meal plan

Daily
goals 2549
kCal 150g
protein 341g
carbs 65g
fat

days 7 94%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 2563 of 2549 kcal
Show macro details

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Protein 147 of 150g

Carbs 342 of 341g

Fat 69 of 65g
- Breakfast
  
  Cereals, oats, instant, fortified, ..
  1 100g - 385 kcal 12g protein 70g carbs 7g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Blueberry And Spinach Smoothie
  1 servings - 104 kcal 11g protein 12g carbs 1g fat
- Lunch
  
  Nasi (Indonesian Fried Rice)
  1 servings - 449 kcal 9g protein 89g carbs 6g fat
- Afternoon snack
  
  Recovery Snacks - Trail Mix
  0.5 servings - 243 kcal 4g protein 30g carbs 14g fat
- Dinner
  
  Salmon Teriyaki
  1 servings - 221 kcal 25g protein 4g carbs 10g fat
  
  Rice, brown, long-grain, raw
  80 gram - 296 kcal 6g protein 62g carbs 2g fat
  
  Pulled Chicken Sandwiches
  1 servings - 248 kcal 16g protein 30g carbs 7g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
  
  Quark Traditional
  1 unit - 64 kcal 10g protein 4g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
Tuesday 2315 of 2360 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 131 of 200g

Carbs 312 of 300g

Fat 62 of 40g
- Breakfast
  
  Cereals, oats, instant, fortified, ..
  1 100g - 385 kcal 12g protein 70g carbs 7g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Blueberry And Spinach Smoothie
  1 servings - 104 kcal 11g protein 12g carbs 1g fat
- Lunch
  
  Nasi (Indonesian Fried Rice)
  1 servings - 449 kcal 9g protein 89g carbs 6g fat
- Afternoon snack
  
  Recovery Snacks - Trail Mix
  0.5 servings - 243 kcal 4g protein 30g carbs 14g fat
- Dinner
  
  Salmon Teriyaki
  1 servings - 221 kcal 25g protein 4g carbs 10g fat
  
  Rice, brown, long-grain, raw
  80 gram - 296 kcal 6g protein 62g carbs 2g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
  
  Quark Traditional
  1 unit - 64 kcal 10g protein 4g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
Wednesday 2315 of 2549 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 131 of 150g

Carbs 312 of 341g

Fat 62 of 65g
- Breakfast
  
  Cereals, oats, instant, fortified, ..
  1 100g - 385 kcal 12g protein 70g carbs 7g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Blueberry And Spinach Smoothie
  1 servings - 104 kcal 11g protein 12g carbs 1g fat
- Lunch
  
  Nasi (Indonesian Fried Rice)
  1 servings - 449 kcal 9g protein 89g carbs 6g fat
- Afternoon snack
  
  Recovery Snacks - Trail Mix
  0.5 servings - 243 kcal 4g protein 30g carbs 14g fat
- Dinner
  
  Salmon Teriyaki
  1 servings - 221 kcal 25g protein 4g carbs 10g fat
  
  Rice, brown, long-grain, raw
  80 gram - 296 kcal 6g protein 62g carbs 2g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
  
  Quark Traditional
  1 unit - 64 kcal 10g protein 4g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
Thursday 2315 of 2360 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 131 of 200g

Carbs 312 of 300g

Fat 62 of 40g
- Breakfast
  
  Cereals, oats, instant, fortified, ..
  1 100g - 385 kcal 12g protein 70g carbs 7g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Blueberry And Spinach Smoothie
  1 servings - 104 kcal 11g protein 12g carbs 1g fat
- Lunch
  
  Nasi (Indonesian Fried Rice)
  1 servings - 449 kcal 9g protein 89g carbs 6g fat
- Afternoon snack
  
  Recovery Snacks - Trail Mix
  0.5 servings - 243 kcal 4g protein 30g carbs 14g fat
- Dinner
  
  Salmon Teriyaki
  1 servings - 221 kcal 25g protein 4g carbs 10g fat
  
  Rice, brown, long-grain, raw
  80 gram - 296 kcal 6g protein 62g carbs 2g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
  
  Quark Traditional
  1 unit - 64 kcal 10g protein 4g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
Friday 2315 of 2549 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 131 of 150g

Carbs 312 of 341g

Fat 62 of 65g
- Breakfast
  
  Cereals, oats, instant, fortified, ..
  1 100g - 385 kcal 12g protein 70g carbs 7g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Blueberry And Spinach Smoothie
  1 servings - 104 kcal 11g protein 12g carbs 1g fat
- Lunch
  
  Nasi (Indonesian Fried Rice)
  1 servings - 449 kcal 9g protein 89g carbs 6g fat
- Afternoon snack
  
  Recovery Snacks - Trail Mix
  0.5 servings - 243 kcal 4g protein 30g carbs 14g fat
- Dinner
  
  Salmon Teriyaki
  1 servings - 221 kcal 25g protein 4g carbs 10g fat
  
  Rice, brown, long-grain, raw
  80 gram - 296 kcal 6g protein 62g carbs 2g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
  
  Quark Traditional
  1 unit - 64 kcal 10g protein 4g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
Saturday 2315 of 2549 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 131 of 150g

Carbs 312 of 341g

Fat 62 of 65g
- Breakfast
  
  Cereals, oats, instant, fortified, ..
  1 100g - 385 kcal 12g protein 70g carbs 7g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Blueberry And Spinach Smoothie
  1 servings - 104 kcal 11g protein 12g carbs 1g fat
- Lunch
  
  Nasi (Indonesian Fried Rice)
  1 servings - 449 kcal 9g protein 89g carbs 6g fat
- Afternoon snack
  
  Recovery Snacks - Trail Mix
  0.5 servings - 243 kcal 4g protein 30g carbs 14g fat
- Dinner
  
  Salmon Teriyaki
  1 servings - 221 kcal 25g protein 4g carbs 10g fat
  
  Rice, brown, long-grain, raw
  80 gram - 296 kcal 6g protein 62g carbs 2g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
  
  Quark Traditional
  1 unit - 64 kcal 10g protein 4g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
Sunday 2315 of 2549 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 131 of 150g

Carbs 312 of 341g

Fat 62 of 65g
- Breakfast
  
  Cereals, oats, instant, fortified, ..
  1 100g - 385 kcal 12g protein 70g carbs 7g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Blueberry And Spinach Smoothie
  1 servings - 104 kcal 11g protein 12g carbs 1g fat
- Lunch
  
  Nasi (Indonesian Fried Rice)
  1 servings - 449 kcal 9g protein 89g carbs 6g fat
- Afternoon snack
  
  Recovery Snacks - Trail Mix
  0.5 servings - 243 kcal 4g protein 30g carbs 14g fat
- Dinner
  
  Salmon Teriyaki
  1 servings - 221 kcal 25g protein 4g carbs 10g fat
  
  Rice, brown, long-grain, raw
  80 gram - 296 kcal 6g protein 62g carbs 2g fat
- Late night snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
  
  Quark Traditional
  1 unit - 64 kcal 10g protein 4g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat

Home › Meal Plan Search › Cutting

Cutting meal plan

Use this meal plan as base for your own.

Monday 2563 of 2549 kcal

Cereals, oats, instant, fortified, ..

Yogurt, Greek, plain, nonfat

Gold Standard Whey

Milk, reduced fat, fluid, 2% milkfa..

Blueberry And Spinach Smoothie

Nasi (Indonesian Fried Rice)

Recovery Snacks - Trail Mix

Salmon Teriyaki

Rice, brown, long-grain, raw

Pulled Chicken Sandwiches

Nuts, cashew nuts, dry roasted, wit..

Quark Traditional

Blueberries, raw

Tuesday 2315 of 2360 kcal

Cereals, oats, instant, fortified, ..

Yogurt, Greek, plain, nonfat

Gold Standard Whey

Milk, reduced fat, fluid, 2% milkfa..

Blueberry And Spinach Smoothie

Nasi (Indonesian Fried Rice)

Recovery Snacks - Trail Mix

Salmon Teriyaki

Rice, brown, long-grain, raw

Nuts, cashew nuts, dry roasted, wit..

Quark Traditional

Blueberries, raw

Wednesday 2315 of 2549 kcal

Cereals, oats, instant, fortified, ..

Yogurt, Greek, plain, nonfat

Gold Standard Whey

Milk, reduced fat, fluid, 2% milkfa..

Blueberry And Spinach Smoothie

Nasi (Indonesian Fried Rice)

Recovery Snacks - Trail Mix

Salmon Teriyaki

Rice, brown, long-grain, raw

Nuts, cashew nuts, dry roasted, wit..

Quark Traditional

Blueberries, raw

Thursday 2315 of 2360 kcal

Cereals, oats, instant, fortified, ..

Yogurt, Greek, plain, nonfat

Gold Standard Whey

Milk, reduced fat, fluid, 2% milkfa..

Blueberry And Spinach Smoothie

Nasi (Indonesian Fried Rice)

Recovery Snacks - Trail Mix

Salmon Teriyaki

Rice, brown, long-grain, raw

Nuts, cashew nuts, dry roasted, wit..

Quark Traditional

Blueberries, raw

Friday 2315 of 2549 kcal

Cereals, oats, instant, fortified, ..

Yogurt, Greek, plain, nonfat

Gold Standard Whey

Milk, reduced fat, fluid, 2% milkfa..

Blueberry And Spinach Smoothie

Nasi (Indonesian Fried Rice)

Recovery Snacks - Trail Mix

Salmon Teriyaki

Rice, brown, long-grain, raw

Nuts, cashew nuts, dry roasted, wit..

Quark Traditional

Blueberries, raw

Saturday 2315 of 2549 kcal

Cereals, oats, instant, fortified, ..

Yogurt, Greek, plain, nonfat

Gold Standard Whey

Milk, reduced fat, fluid, 2% milkfa..

Blueberry And Spinach Smoothie

Nasi (Indonesian Fried Rice)

Recovery Snacks - Trail Mix

Salmon Teriyaki

Rice, brown, long-grain, raw

Nuts, cashew nuts, dry roasted, wit..