Cutting Diet – Part 1

Nutritional Plan on Workout Days

We are going to start at 2200 calories a day. You should have between 5-6 meals a day with the majority of carbs coming before a workout or after and tapering through the day.

The mix on My Fitness Pal should be set for 2200 calories with 35% carbs/45% protein/20% fat

Before Workout

  • 2 pieces of wheat bread or wheat bagel or English muffin
  • 1 tablespoon of peanut butter

Post Workout /Breakfast

  • 2 more slices of wheat bread or bowl of oatmeal
  • 5 eggs
  • Protein Shake 1 Scoop you can try some fruit here, banana or grapes, but a small amount

Alternate Breakfast or Mid-morning meal:

2 Kodiak Cakes with 2 tablespoons of peanut butter in between. Warm for 20 seconds. 2 tablespoons of greek yogurt on top and then just a touch of honey. YUM!!

Additional Protein Shake

Mid-morning Snack

  • 5 oz of tuna ( 1 can)…mix with low-fat mayo or mustard or your choice OR try the pre-packaged tunas in flavors
  • 2 slices of wheat bread or sweet potato or .5 cup of corn or 2 cups of green beans or another veggie


  • Chicken Wrap. Tortilla with 4 oz chicken and rice inside—add avocados for fat content. Could make ahead of time
  • 5 almonds or peanuts or cashews

Mid-afternoon Meal

Protein Shake 1 scoop or 1 large package of Beef Jerky or 4 oz Chicken Breast


  • Salmon or Cod 5 0z or lean pork or turkey or lean ground beef
  • .5 cup or half a sweet potato or squash
    Black Beans/Pinto Beans
  • .5 cup or 4 tablespoons hummus
  • .5 cup of corn or 2 cups of any veggie

Nighttime Try and not eat after 9

1 Cup Greek Yogurt or Dannon Fruit on the Bottom yogurt .5 Cottage Cheese

Cardio and Rest Day—Low carbs

Macros will be 2200 calories with the macros being

15% carbs/50% protein and 35% fat

Morning Meal

  • 1 piece of wheat bread or half a sweet potato
  • 6 eggs
  • 2 tbsp peanut butter

Mid Afternoon

  • 5 oz Chicken Breasts Basically one and a half breasts or 7 oz of Cod or Salmon or lean turkey, or 2 cups of any veggie
  • 1 Piece of Wheat Bread
  • 15 almonds


5 oz of Tuna—1 can—You might try the pre-flavored tuna as well. They can be tasty.

Mid Afternoon

Protein Shake 1 scoop


  • Beef/Steak/lean Pork 5 oz
  • .5 cup brown rice or half a sweet potato or .05 cup corn or 2 cups of any veggie

Before Bed

  • 2 cup cottage cheese
  • 5 Oz Greek yogurt or 1 container Fruit on the Bottom Yogurt