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2nd Week Cut meal plan

Daily
goals 3190
kCal 330g
protein 220g
carbs 110g
fat

days 7 94%

Use this meal plan as base for your own.

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

Monday 3054 of 3190 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 383 of 330g

Carbs 183 of 220g

Fat 103 of 110g
- Breakfast
  
  Eggland's Best Eggs
  3 1 Egg - 153 kcal 18g protein 0g carbs 9g fat
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Egg whites, liquid
  171 gram - 192 kcal 44g protein 3g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Morning snack
  
  Yogurt, Greek, plain, nonfat
  226.4 gram - 118 kcal 23g protein 9g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 98 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  5 oz - 468 kcal 100g protein 0g carbs 13g fat
  
  light Mayonnaise
  14 gram - 85 kcal 1g protein 4g carbs 7g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Afternoon snack
  
  String Cheese
  3.1 serving - 251 kcal 22g protein 0g carbs 19g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Workout Meal
  
  Protein powder..
  0.5 serving - 53 kcal 12g protein 1g carbs 1g fat
  
  Gold Standard 100% Casein, blueberr..
  0.5 scoop - 60 kcal 12g protein 2g carbs 1g fat
- Post workout
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
  
  Protein powder..
  1 serving - 106 kcal 24g protein 1g carbs 1g fat
- Dinner
  
  Mixed Salad Greens
  2 cup - 16 kcal 2g protein 4g carbs 0g fat
  
  Beef, loin, top sirloin cap steak, ..
  226.8 gram - 542 kcal 59g protein 2g carbs 34g fat
  
  Sweet potato, cooked, baked in skin..
  1 large - 158 kcal 4g protein 37g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
Tuesday 3054 of 3190 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 383 of 330g

Carbs 183 of 220g

Fat 103 of 110g
- Breakfast
  
  Eggland's Best Eggs
  3 1 Egg - 153 kcal 18g protein 0g carbs 9g fat
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Egg whites, liquid
  171 gram - 192 kcal 44g protein 3g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Morning snack
  
  Yogurt, Greek, plain, nonfat
  226.4 gram - 118 kcal 23g protein 9g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 98 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  5 oz - 468 kcal 100g protein 0g carbs 13g fat
  
  light Mayonnaise
  14 gram - 85 kcal 1g protein 4g carbs 7g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Afternoon snack
  
  String Cheese
  3.1 serving - 251 kcal 22g protein 0g carbs 19g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Workout Meal
  
  Protein powder..
  0.5 serving - 53 kcal 12g protein 1g carbs 1g fat
  
  Gold Standard 100% Casein, blueberr..
  0.5 scoop - 60 kcal 12g protein 2g carbs 1g fat
- Post workout
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
  
  Protein powder..
  1 serving - 106 kcal 24g protein 1g carbs 1g fat
- Dinner
  
  Mixed Salad Greens
  2 cup - 16 kcal 2g protein 4g carbs 0g fat
  
  Beef, loin, top sirloin cap steak, ..
  226.8 gram - 542 kcal 59g protein 2g carbs 34g fat
  
  Sweet potato, cooked, baked in skin..
  1 large - 158 kcal 4g protein 37g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
Wednesday 3054 of 3190 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 383 of 330g

Carbs 183 of 220g

Fat 103 of 110g
- Breakfast
  
  Eggland's Best Eggs
  3 1 Egg - 153 kcal 18g protein 0g carbs 9g fat
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Egg whites, liquid
  171 gram - 192 kcal 44g protein 3g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Morning snack
  
  Yogurt, Greek, plain, nonfat
  226.4 gram - 118 kcal 23g protein 9g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 98 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  5 oz - 468 kcal 100g protein 0g carbs 13g fat
  
  light Mayonnaise
  14 gram - 85 kcal 1g protein 4g carbs 7g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Afternoon snack
  
  String Cheese
  3.1 serving - 251 kcal 22g protein 0g carbs 19g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Workout Meal
  
  Protein powder..
  0.5 serving - 53 kcal 12g protein 1g carbs 1g fat
  
  Gold Standard 100% Casein, blueberr..
  0.5 scoop - 60 kcal 12g protein 2g carbs 1g fat
- Post workout
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
  
  Protein powder..
  1 serving - 106 kcal 24g protein 1g carbs 1g fat
- Dinner
  
  Mixed Salad Greens
  2 cup - 16 kcal 2g protein 4g carbs 0g fat
  
  Beef, loin, top sirloin cap steak, ..
  226.8 gram - 542 kcal 59g protein 2g carbs 34g fat
  
  Sweet potato, cooked, baked in skin..
  1 large - 158 kcal 4g protein 37g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
Thursday 3054 of 3190 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 383 of 330g

Carbs 183 of 220g

Fat 103 of 110g
- Breakfast
  
  Eggland's Best Eggs
  3 1 Egg - 153 kcal 18g protein 0g carbs 9g fat
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Egg whites, liquid
  171 gram - 192 kcal 44g protein 3g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Morning snack
  
  Yogurt, Greek, plain, nonfat
  226.4 gram - 118 kcal 23g protein 9g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 98 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  5 oz - 468 kcal 100g protein 0g carbs 13g fat
  
  light Mayonnaise
  14 gram - 85 kcal 1g protein 4g carbs 7g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Afternoon snack
  
  String Cheese
  3.1 serving - 251 kcal 22g protein 0g carbs 19g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Workout Meal
  
  Protein powder..
  0.5 serving - 53 kcal 12g protein 1g carbs 1g fat
  
  Gold Standard 100% Casein, blueberr..
  0.5 scoop - 60 kcal 12g protein 2g carbs 1g fat
- Post workout
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
  
  Protein powder..
  1 serving - 106 kcal 24g protein 1g carbs 1g fat
- Dinner
  
  Mixed Salad Greens
  2 cup - 16 kcal 2g protein 4g carbs 0g fat
  
  Beef, loin, top sirloin cap steak, ..
  226.8 gram - 542 kcal 59g protein 2g carbs 34g fat
  
  Sweet potato, cooked, baked in skin..
  1 large - 158 kcal 4g protein 37g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
Friday 3054 of 3190 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 383 of 330g

Carbs 183 of 220g

Fat 103 of 110g
- Breakfast
  
  Eggland's Best Eggs
  3 1 Egg - 153 kcal 18g protein 0g carbs 9g fat
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Egg whites, liquid
  171 gram - 192 kcal 44g protein 3g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Morning snack
  
  Yogurt, Greek, plain, nonfat
  226.4 gram - 118 kcal 23g protein 9g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 98 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  5 oz - 468 kcal 100g protein 0g carbs 13g fat
  
  light Mayonnaise
  14 gram - 85 kcal 1g protein 4g carbs 7g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Afternoon snack
  
  String Cheese
  3.1 serving - 251 kcal 22g protein 0g carbs 19g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Workout Meal
  
  Protein powder..
  0.5 serving - 53 kcal 12g protein 1g carbs 1g fat
  
  Gold Standard 100% Casein, blueberr..
  0.5 scoop - 60 kcal 12g protein 2g carbs 1g fat
- Post workout
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
  
  Protein powder..
  1 serving - 106 kcal 24g protein 1g carbs 1g fat
- Dinner
  
  Mixed Salad Greens
  2 cup - 16 kcal 2g protein 4g carbs 0g fat
  
  Beef, loin, top sirloin cap steak, ..
  226.8 gram - 542 kcal 59g protein 2g carbs 34g fat
  
  Sweet potato, cooked, baked in skin..
  1 large - 158 kcal 4g protein 37g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
Saturday 3054 of 3190 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 383 of 330g

Carbs 183 of 220g

Fat 103 of 110g
- Breakfast
  
  Eggland's Best Eggs
  3 1 Egg - 153 kcal 18g protein 0g carbs 9g fat
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Egg whites, liquid
  171 gram - 192 kcal 44g protein 3g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Morning snack
  
  Yogurt, Greek, plain, nonfat
  226.4 gram - 118 kcal 23g protein 9g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 98 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  5 oz - 468 kcal 100g protein 0g carbs 13g fat
  
  light Mayonnaise
  14 gram - 85 kcal 1g protein 4g carbs 7g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Afternoon snack
  
  String Cheese
  3.1 serving - 251 kcal 22g protein 0g carbs 19g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Workout Meal
  
  Protein powder..
  0.5 serving - 53 kcal 12g protein 1g carbs 1g fat
  
  Gold Standard 100% Casein, blueberr..
  0.5 scoop - 60 kcal 12g protein 2g carbs 1g fat
- Post workout
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
  
  Protein powder..
  1 serving - 106 kcal 24g protein 1g carbs 1g fat
- Dinner
  
  Mixed Salad Greens
  2 cup - 16 kcal 2g protein 4g carbs 0g fat
  
  Beef, loin, top sirloin cap steak, ..
  226.8 gram - 542 kcal 59g protein 2g carbs 34g fat
  
  Sweet potato, cooked, baked in skin..
  1 large - 158 kcal 4g protein 37g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat
Sunday 2716 of 3190 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 311 of 330g

Carbs 176 of 220g

Fat 99 of 110g
- Breakfast
  
  Eggland's Best Eggs
  3 1 Egg - 153 kcal 18g protein 0g carbs 9g fat
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Egg whites, liquid
  171 gram - 192 kcal 44g protein 3g carbs 0g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Morning snack
  
  Yogurt, Greek, plain, nonfat
  226.4 gram - 118 kcal 23g protein 9g carbs 0g fat
  
  Nuts, walnuts, english
  0.5 oz (14 halves) - 98 kcal 2g protein 2g carbs 9g fat
- Lunch
  
  Fish, tuna, white, canned in water,..
  5 oz - 468 kcal 100g protein 0g carbs 13g fat
  
  light Mayonnaise
  14 gram - 85 kcal 1g protein 4g carbs 7g fat
  
  Grapefruit, raw, pink and red, all ..
  0.5 fruit (3-3/4" dia) - 25 kcal 0g protein 7g carbs 0g fat
- Afternoon snack
  
  String Cheese
  3.1 serving - 251 kcal 22g protein 0g carbs 19g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Workout Meal
- Post workout
- Dinner
  
  Mixed Salad Greens
  2 cup - 16 kcal 2g protein 4g carbs 0g fat
  
  Beef, loin, top sirloin cap steak, ..
  226.8 gram - 542 kcal 59g protein 2g carbs 34g fat
  
  Sweet potato, cooked, baked in skin..
  1 large - 158 kcal 4g protein 37g carbs 0g fat
- Late night snack
  
  Gold Standard 100% Casein, blueberr..
  1 scoop - 119 kcal 24g protein 3g carbs 1g fat

Home › Meal Plan Search › 2nd Week Cut

2nd Week Cut meal plan

Use this meal plan as base for your own.

Monday 3054 of 3190 kcal

Eggland's Best Eggs

Oatmeal

Egg whites, liquid

Honey

Grapefruit, raw, pink and red, all ..

Yogurt, Greek, plain, nonfat

Nuts, walnuts, english

Fish, tuna, white, canned in water,..

light Mayonnaise

Grapefruit, raw, pink and red, all ..

String Cheese

Apples, raw, with skin

Protein powder..

Gold Standard 100% Casein, blueberr..

Gold Standard 100% Casein, blueberr..

Protein powder..

Mixed Salad Greens

Beef, loin, top sirloin cap steak, ..

Sweet potato, cooked, baked in skin..

Gold Standard 100% Casein, blueberr..

Tuesday 3054 of 3190 kcal

Eggland's Best Eggs

Oatmeal

Egg whites, liquid

Honey

Grapefruit, raw, pink and red, all ..

Yogurt, Greek, plain, nonfat

Nuts, walnuts, english

Fish, tuna, white, canned in water,..

light Mayonnaise

Grapefruit, raw, pink and red, all ..

String Cheese

Apples, raw, with skin

Protein powder..

Gold Standard 100% Casein, blueberr..

Gold Standard 100% Casein, blueberr..

Protein powder..

Mixed Salad Greens

Beef, loin, top sirloin cap steak, ..

Sweet potato, cooked, baked in skin..

Gold Standard 100% Casein, blueberr..

Wednesday 3054 of 3190 kcal

Eggland's Best Eggs

Oatmeal

Egg whites, liquid

Honey

Grapefruit, raw, pink and red, all ..

Yogurt, Greek, plain, nonfat

Nuts, walnuts, english

Fish, tuna, white, canned in water,..

light Mayonnaise

Grapefruit, raw, pink and red, all ..

String Cheese

Apples, raw, with skin

Protein powder..

Gold Standard 100% Casein, blueberr..

Gold Standard 100% Casein, blueberr..

Protein powder..

Mixed Salad Greens

Beef, loin, top sirloin cap steak, ..

Sweet potato, cooked, baked in skin..

Gold Standard 100% Casein, blueberr..

Thursday 3054 of 3190 kcal

Eggland's Best Eggs

Oatmeal

Egg whites, liquid

Honey

Grapefruit, raw, pink and red, all ..

Yogurt, Greek, plain, nonfat

Nuts, walnuts, english

Fish, tuna, white, canned in water,..

light Mayonnaise

Grapefruit, raw, pink and red, all ..

String Cheese

Apples, raw, with skin

Protein powder..