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Cut meal plan

Daily
goals 2068
kCal 97g
protein 240g
carbs 80g
fat

days 7 105%

Use this meal plan as base for your own.

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

Monday 2930 of 2068 kcal
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Protein 231 of 97g

Carbs 353 of 240g

Fat 66 of 80g
- Breakfast
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Turkey breast, sliced, prepackaged
  8 slice - 108 kcal 20g protein 3g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  Rice, brown, long-grain, raw
  0.5 cup - 327 kcal 7g protein 71g carbs 3g fat
  
  Beans, snap, green, raw
  1 cup 1/2" pieces - 28 kcal 2g protein 7g carbs 0g fat
  
  Skinless Boneless Chicken Breast
  1 4 Oz - 104 kcal 24g protein 0g carbs 2g fat
- Dinner
  
  Broccoli, raw
  2 cup chopped - 58 kcal 5g protein 12g carbs 1g fat
  
  Rice, brown, long-grain, raw
  0.7 cup - 458 kcal 10g protein 100g carbs 4g fat
  
  Spinach, raw
  2 cup - 12 kcal 2g protein 2g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 117 kcal 0g protein 0g carbs 13g fat
  
  Sauerkraut, canned, low sodium
  1 cup - 0 kcal 0g protein 0g carbs 0g fat
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Skinless Boneless Chicken Breast
  2 4 Oz - 208 kcal 48g protein 0g carbs 4g fat
- Dinner #2
  
  Kashi Go Lean
  2 Cup - 358 kcal 26g protein 60g carbs 2g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Oikos Plain
  1 Cup - 196 kcal 20g protein 9g carbs 9g fat
  
  PB2
  1 Serving - 56 kcal 5g protein 5g carbs 2g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
Tuesday 1952 of 2068 kcal
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Protein 181 of 97g

Carbs 91 of 240g

Fat 96 of 80g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Cheese, cottage, nonfat, uncreamed,..
  1 cup (not packed) - 93 kcal 15g protein 10g carbs 0g fat
  
  Skinless Boneless Chicken Breast
  2 4 Oz - 208 kcal 48g protein 0g carbs 4g fat
- Lunch
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
- Dinner
  
  Beef, ground, 75% lean meat / 25% f..
  1 portion ( yield from 1/2 lb raw meat ) - 370 kcal 37g protein 0g carbs 25g fat
  
  Mixed Veggies
  1 G - 0 kcal 4g protein 32g carbs 4g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Nuts, almonds, dry roasted, without..
  0.3 cup whole kernels - 263 kcal 9g protein 9g carbs 22g fat
- Dinner #2
Wednesday 2932 of 2068 kcal
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Protein 223 of 97g

Carbs 357 of 240g

Fat 68 of 80g
- Breakfast
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Turkey breast, sliced, prepackaged
  8 slice - 108 kcal 20g protein 3g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  chicken breast
  1 serving - 192 kcal 30g protein 0g carbs 8g fat
  
  Rice, brown, long-grain, raw
  0.5 cup - 327 kcal 7g protein 71g carbs 3g fat
  
  Beans, snap, green, raw
  1 cup 1/2" pieces - 28 kcal 2g protein 7g carbs 0g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  200 gram - 144 kcal 34g protein 4g carbs 0g fat
  
  Broccoli, raw
  2 cup chopped - 58 kcal 5g protein 12g carbs 1g fat
  
  Rice, brown, long-grain, raw
  0.7 cup - 458 kcal 10g protein 100g carbs 4g fat
  
  Spinach, raw
  2 cup - 12 kcal 2g protein 2g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 117 kcal 0g protein 0g carbs 13g fat
  
  Sauerkraut, canned, low sodium
  1 cup - 0 kcal 0g protein 0g carbs 0g fat
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
- Dinner #2
  
  Kashi Go Lean
  2 Cup - 358 kcal 26g protein 60g carbs 2g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Oikos Plain
  1 Cup - 196 kcal 20g protein 9g carbs 9g fat
  
  PB2
  1 Serving - 56 kcal 5g protein 5g carbs 2g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
Thursday 1952 of 2068 kcal
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Protein 181 of 97g

Carbs 91 of 240g

Fat 96 of 80g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Cheese, cottage, nonfat, uncreamed,..
  1 cup (not packed) - 93 kcal 15g protein 10g carbs 0g fat
  
  Skinless Boneless Chicken Breast
  2 4 Oz - 208 kcal 48g protein 0g carbs 4g fat
- Lunch
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
- Dinner
  
  Beef, ground, 75% lean meat / 25% f..
  1 portion ( yield from 1/2 lb raw meat ) - 370 kcal 37g protein 0g carbs 25g fat
  
  Mixed Veggies
  1 G - 0 kcal 4g protein 32g carbs 4g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Nuts, almonds, dry roasted, without..
  0.3 cup whole kernels - 263 kcal 9g protein 9g carbs 22g fat
- Dinner #2
Friday 2932 of 2068 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 223 of 97g

Carbs 357 of 240g

Fat 68 of 80g
- Breakfast
  
  Whole Wheat Bread
  2 slice thin - 169 kcal 5g protein 31g carbs 3g fat
  
  Turkey breast, sliced, prepackaged
  8 slice - 108 kcal 20g protein 3g carbs 3g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Lunch
  
  chicken breast
  1 serving - 192 kcal 30g protein 0g carbs 8g fat
  
  Rice, brown, long-grain, raw
  0.5 cup - 327 kcal 7g protein 71g carbs 3g fat
  
  Beans, snap, green, raw
  1 cup 1/2" pieces - 28 kcal 2g protein 7g carbs 0g fat
- Dinner
  
  Chicken breast, oven-roasted, fat-f..
  200 gram - 144 kcal 34g protein 4g carbs 0g fat
  
  Broccoli, raw
  2 cup chopped - 58 kcal 5g protein 12g carbs 1g fat
  
  Rice, brown, long-grain, raw
  0.7 cup - 458 kcal 10g protein 100g carbs 4g fat
  
  Spinach, raw
  2 cup - 12 kcal 2g protein 2g carbs 0g fat
  
  Oil, olive, salad or cooking
  1 tablespoon - 117 kcal 0g protein 0g carbs 13g fat
  
  Sauerkraut, canned, low sodium
  1 cup - 0 kcal 0g protein 0g carbs 0g fat
  
  Gold Standard 100% Whey Protein Pow..
  2 serving - 223 kcal 48g protein 4g carbs 2g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
- Dinner #2
  
  Kashi Go Lean
  2 Cup - 358 kcal 26g protein 60g carbs 2g fat
  
  Almond Milk, Original, Unsweetened
  1 1 cup - 22 kcal 1g protein 1g carbs 2g fat
  
  Oikos Plain
  1 Cup - 196 kcal 20g protein 9g carbs 9g fat
  
  PB2
  1 Serving - 56 kcal 5g protein 5g carbs 2g fat
  
  Honey
  1 tbsp - 69 kcal 0g protein 17g carbs 0g fat
Saturday 1952 of 2068 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 181 of 97g

Carbs 91 of 240g

Fat 96 of 80g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Cheese, cottage, nonfat, uncreamed,..
  1 cup (not packed) - 93 kcal 15g protein 10g carbs 0g fat
  
  Skinless Boneless Chicken Breast
  2 4 Oz - 208 kcal 48g protein 0g carbs 4g fat
- Lunch
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
- Dinner
  
  Beef, ground, 75% lean meat / 25% f..
  1 portion ( yield from 1/2 lb raw meat ) - 370 kcal 37g protein 0g carbs 25g fat
  
  Mixed Veggies
  1 G - 0 kcal 4g protein 32g carbs 4g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Nuts, almonds, dry roasted, without..
  0.3 cup whole kernels - 263 kcal 9g protein 9g carbs 22g fat
- Dinner #2
Sunday 1952 of 2068 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 181 of 97g

Carbs 91 of 240g

Fat 96 of 80g
- Breakfast
  
  Egg, whole, cooked, scrambled
  3 large - 238 kcal 18g protein 3g carbs 20g fat
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Cheese, cottage, nonfat, uncreamed,..
  1 cup (not packed) - 93 kcal 15g protein 10g carbs 0g fat
  
  Skinless Boneless Chicken Breast
  2 4 Oz - 208 kcal 48g protein 0g carbs 4g fat
- Lunch
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
- Dinner
  
  Beef, ground, 75% lean meat / 25% f..
  1 portion ( yield from 1/2 lb raw meat ) - 370 kcal 37g protein 0g carbs 25g fat
  
  Mixed Veggies
  1 G - 0 kcal 4g protein 32g carbs 4g fat
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Nuts, almonds, dry roasted, without..
  0.3 cup whole kernels - 263 kcal 9g protein 9g carbs 22g fat
- Dinner #2

Home › Meal Plan Search › Cut

Cut meal plan

Use this meal plan as base for your own.

Monday 2930 of 2068 kcal

Whole Wheat Bread

Turkey breast, sliced, prepackaged

Apples, raw, with skin

Rice, brown, long-grain, raw

Beans, snap, green, raw

Skinless Boneless Chicken Breast

Broccoli, raw

Rice, brown, long-grain, raw

Spinach, raw

Oil, olive, salad or cooking

Sauerkraut, canned, low sodium

Gold Standard 100% Whey Protein Pow..

Peanut butter, smooth style, withou..

Skinless Boneless Chicken Breast

Kashi Go Lean

Almond Milk, Original, Unsweetened

Oikos Plain

PB2

Honey

Tuesday 1952 of 2068 kcal

Egg, whole, cooked, scrambled

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

Cheese, cottage, nonfat, uncreamed,..

Skinless Boneless Chicken Breast

Bananas, raw

Beef, ground, 75% lean meat / 25% f..

Mixed Veggies

Peanut butter, smooth style, withou..

Nuts, almonds, dry roasted, without..

Wednesday 2932 of 2068 kcal

Whole Wheat Bread

Turkey breast, sliced, prepackaged

Apples, raw, with skin

chicken breast

Rice, brown, long-grain, raw

Beans, snap, green, raw

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

Broccoli, raw

Rice, brown, long-grain, raw

Spinach, raw

Oil, olive, salad or cooking

Sauerkraut, canned, low sodium

Gold Standard 100% Whey Protein Pow..

Peanut butter, smooth style, withou..

Kashi Go Lean

Almond Milk, Original, Unsweetened

Oikos Plain

PB2

Honey

Thursday 1952 of 2068 kcal

Egg, whole, cooked, scrambled

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

Cheese, cottage, nonfat, uncreamed,..

Skinless Boneless Chicken Breast

Bananas, raw

Beef, ground, 75% lean meat / 25% f..

Mixed Veggies

Peanut butter, smooth style, withou..

Nuts, almonds, dry roasted, without..

Friday 2932 of 2068 kcal

Whole Wheat Bread

Turkey breast, sliced, prepackaged

Apples, raw, with skin

chicken breast

Rice, brown, long-grain, raw

Beans, snap, green, raw

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

Broccoli, raw

Rice, brown, long-grain, raw

Spinach, raw

Oil, olive, salad or cooking

Sauerkraut, canned, low sodium

Gold Standard 100% Whey Protein Pow..

Peanut butter, smooth style, withou..

Kashi Go Lean

Almond Milk, Original, Unsweetened