Home › Meal Plan Search › Cut

Print Download PDF

Cut meal plan

Daily
goals 2160
kCal 140g
protein 220g
carbs 80g
fat

days 7 101%

Use this meal plan as base for your own.

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

Monday 2504 of 2160 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 140 of 140g

Carbs 306 of 220g

Fat 80 of 80g
- Breakfast
  
  Clif Builder's Protein Bar
  1 serving - 250 kcal 20g protein 26g carbs 8g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 128 kcal 8g protein 13g carbs 5g fat
- Lunch
  
  thinkThin High Protein Bar Brownie ..
  1 serving - 248 kcal 20g protein 25g carbs 8g fat
  
  Simple Coffee Drink
  1 servings - 128 kcal 8g protein 13g carbs 5g fat
- Afternoon snack
  
  Cheese Quesadilla
  1 servings - 327 kcal 16g protein 48g carbs 8g fat
  
  Ham, sliced, regular (approximately..
  1.5 grams 1 serving - 124 kcal 14g protein 3g carbs 7g fat
- Dinner
  
  Peach Mango Pie
  1 serving - 121 kcal 1g protein 25g carbs 2g fat
- Late night snack
  
  Cheese Quesadilla
  2 servings - 654 kcal 32g protein 96g carbs 16g fat
  
  Clif Builder's Protein Bar
  1 serving - 250 kcal 20g protein 26g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 117 kcal 0g protein 0g carbs 13g fat
- Meal moment
Tuesday 1754 of 2160 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 136 of 140g

Carbs 154 of 220g

Fat 66 of 80g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 128 kcal 8g protein 13g carbs 5g fat
  
  Clif Builder's Protein Bar
  1 serving - 250 kcal 20g protein 26g carbs 8g fat
- Lunch
  
  Moroccan Beef Burger
  1 servings - 498 kcal 33g protein 54g carbs 17g fat
  
  Pork, cured, bacon, pre-sliced, coo..
  1 slice - 50 kcal 4g protein 0g carbs 4g fat
  
  Orange Juice
  1 servings - 134 kcal 1g protein 33g carbs 0g fat
- Afternoon snack
  
  Scrambled Eggs + Cheese
  1 servings - 252 kcal 19g protein 8g carbs 15g fat
  
  Ham, sliced, regular (approximately..
  2 grams 1 serving - 166 kcal 19g protein 4g carbs 10g fat
- Dinner
- Late night snack
- Meal moment
Wednesday 2269 of 2160 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 140 of 140g

Carbs 227 of 220g

Fat 89 of 80g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 128 kcal 8g protein 13g carbs 5g fat
  
  Clif Builder's Protein Bar
  1 serving - 250 kcal 20g protein 26g carbs 8g fat
- Lunch
  
  Muffins, oat bran
  1 medium - 320 kcal 8g protein 55g carbs 8g fat
- Afternoon snack
  
  Ham, sliced, regular (approximately..
  2 grams 1 serving - 166 kcal 19g protein 4g carbs 10g fat
  
  Chocolate, dark, 70-85% cacao solid..
  1 oz - 164 kcal 2g protein 13g carbs 12g fat
  
  Cheese Quesadilla
  1 servings - 327 kcal 16g protein 48g carbs 8g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 117 kcal 0g protein 0g carbs 13g fat
- Dinner
- Late night snack
  
  Cheese Quesadilla
  1 servings - 327 kcal 16g protein 48g carbs 8g fat
  
  Ham, sliced, regular (approximately..
  2 grams 1 serving - 166 kcal 19g protein 4g carbs 10g fat
- Meal moment
Thursday 2767 of 2160 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 155 of 140g

Carbs 323 of 220g

Fat 95 of 80g
- Breakfast
  
  Gold Standard Whey
  1 scoop - 130 kcal 24g protein 4g carbs 2g fat
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 128 kcal 8g protein 13g carbs 5g fat
  
  Muffins, oat bran
  1 medium - 320 kcal 8g protein 55g carbs 8g fat
- Lunch
  
  PB and J sandwhich..
  1 serving - 334 kcal 10g protein 42g carbs 14g fat
  
  Clif Builder's Protein Bar
  1 serving - 250 kcal 20g protein 26g carbs 8g fat
  
  Chocolate, dark, 70-85% cacao solid..
  1 oz - 164 kcal 2g protein 13g carbs 12g fat
- Afternoon snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  KELLOGG'S, SPECIAL K, Savory Herb C..
  2 crackers - 253 kcal 7g protein 44g carbs 6g fat
- Dinner
  
  Ham, sliced, regular (approximately..
  3 grams 1 serving - 249 kcal 28g protein 6g carbs 14g fat
  
  Cheese Quesadilla
  2 servings - 654 kcal 32g protein 96g carbs 16g fat
- Late night snack
- Meal moment
Friday 1143 of 2160 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 79 of 140g

Carbs 146 of 220g

Fat 27 of 80g
- Breakfast
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
- Morning snack
  
  Simple Coffee Drink
  1.5 servings - 192 kcal 12g protein 20g carbs 8g fat
- Lunch
  
  CLIF bar
  2 serving - 480 kcal 18g protein 88g carbs 8g fat
  
  Pepperoni Pizza
  1 servings - 209 kcal 17g protein 24g carbs 5g fat
- Afternoon snack
- Dinner
- Late night snack
- Meal moment
Saturday 2673 of 2160 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 166 of 140g

Carbs 239 of 220g

Fat 117 of 80g
- Breakfast
  
  Scrambled Eggs + Cheese
  3 servings - 756 kcal 57g protein 24g carbs 45g fat
  
  Bacon, pre-sliced, reduced/low sodi..
  2 slice - 207 kcal 7g protein 0g carbs 20g fat
  
  Simple Coffee Drink
  1 servings - 128 kcal 8g protein 13g carbs 5g fat
  
  Bagel, wheat
  1 bagel - 236 kcal 10g protein 48g carbs 2g fat
- Morning snack
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 91 kcal 8g protein 12g carbs 5g fat
  
  Gold Standard Chocolate Whey
  1 scoop - 110 kcal 24g protein 2g carbs 1g fat
- Lunch
  
  Chocolate, dark, 70-85% cacao solid..
  1 oz - 164 kcal 2g protein 13g carbs 12g fat
- Afternoon snack
- Dinner
  
  Cheese Quesadilla
  2 servings - 654 kcal 32g protein 96g carbs 16g fat
  
  Salami, Italian, pork and beef, dry..
  1 serving 5 slices - 96 kcal 6g protein 2g carbs 7g fat
  
  Caramel Apple Cinnamon Waffles
  1 servings - 232 kcal 12g protein 29g carbs 4g fat
- Late night snack
- Meal moment
Sunday 2562 of 2160 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 136 of 140g

Carbs 248 of 220g

Fat 114 of 80g
- Breakfast
  
  Egg, whole, cooked, scrambled
  4 large - 317 kcal 24g protein 4g carbs 27g fat
  
  Bacon, pre-sliced, reduced/low sodi..
  2 slice - 207 kcal 7g protein 0g carbs 20g fat
  
  Cheese, pasteurized process, Americ..
  0.9 cubic inch - 58 kcal 3g protein 1g carbs 5g fat
- Morning snack
  
  Simple Coffee Drink
  1 servings - 128 kcal 8g protein 13g carbs 5g fat
  
  Blueberries, raw
  3 berries - 114 kcal 2g protein 30g carbs 1g fat
- Lunch
- Afternoon snack
- Dinner
  
  Cheese Quesadilla
  1 servings - 327 kcal 16g protein 48g carbs 8g fat
  
  Chicken breast, oven-roasted, fat-f..
  3 serving 2 slices - 91 kcal 21g protein 3g carbs 0g fat
  
  Lean Green Smoothies
  1 servings - 98 kcal 3g protein 24g carbs 1g fat
- Late night snack
  
  Veal, Australian, shank, fore, bone..
  0.3 roast with bone - 98 kcal 14g protein 0g carbs 5g fat
  
  Cheese Quesadilla
  2 servings - 654 kcal 32g protein 96g carbs 16g fat
  
  Cheesecake commercially prepared
  4.1 oz - 365 kcal 6g protein 29g carbs 26g fat
- Meal moment

Home › Meal Plan Search › Cut

Cut meal plan

Use this meal plan as base for your own.

Monday 2504 of 2160 kcal

Clif Builder's Protein Bar

Bananas, raw

Simple Coffee Drink

thinkThin High Protein Bar Brownie ..

Simple Coffee Drink

Cheese Quesadilla

Ham, sliced, regular (approximately..

Peach Mango Pie

Cheese Quesadilla

Clif Builder's Protein Bar

Oil, olive, salad or cooking

Tuesday 1754 of 2160 kcal

Gold Standard Whey

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

Simple Coffee Drink

Clif Builder's Protein Bar

Moroccan Beef Burger

Pork, cured, bacon, pre-sliced, coo..

Orange Juice

Scrambled Eggs + Cheese

Ham, sliced, regular (approximately..

Wednesday 2269 of 2160 kcal

Gold Standard Whey

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

Simple Coffee Drink

Clif Builder's Protein Bar

Muffins, oat bran

Ham, sliced, regular (approximately..

Chocolate, dark, 70-85% cacao solid..

Cheese Quesadilla

Oil, olive, salad or cooking

Cheese Quesadilla

Ham, sliced, regular (approximately..

Thursday 2767 of 2160 kcal

Gold Standard Whey

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

Simple Coffee Drink

Muffins, oat bran

PB and J sandwhich..

Clif Builder's Protein Bar

Chocolate, dark, 70-85% cacao solid..

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

KELLOGG'S, SPECIAL K, Savory Herb C..

Ham, sliced, regular (approximately..

Cheese Quesadilla

Friday 1143 of 2160 kcal

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

Gold Standard Chocolate Whey

Simple Coffee Drink

CLIF bar

Pepperoni Pizza

Saturday 2673 of 2160 kcal

Scrambled Eggs + Cheese

Bacon, pre-sliced, reduced/low sodi..

Simple Coffee Drink

Bagel, wheat

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

Gold Standard Chocolate Whey

Chocolate, dark, 70-85% cacao solid..

Cheese Quesadilla

Salami, Italian, pork and beef, dry..

Caramel Apple Cinnamon Waffles

Sunday 2562 of 2160 kcal

Egg, whole, cooked, scrambled

Bacon, pre-sliced, reduced/low sodi..

Cheese, pasteurized process, Americ..

Simple Coffee Drink

Blueberries, raw

Cheese Quesadilla

Chicken breast, oven-roasted, fat-f..

Lean Green Smoothies

Veal, Australian, shank, fore, bone..

Cheese Quesadilla

Cheesecake commercially prepared