Cutting Meal Plan

Steak with AsparagusThe Cutting Meal Plan is designed to help you to get down to a low percentage of body fat
while still preserving muscle.

This nutrition plan is similar to what a bodybuilder or fitness competitor would do for contest prep.

Although I’m personally not a fan of no-carb or super low carb diets, cutting carbohydrates has been proven to help you lose fat.

This cutting meal plan contains less carbs than most diets, and serves as a great rapid weight loss meal plan.

Who Will Benefit from a Cutting Meal Plan

  • If you want to quickly lose weight
  • If you’re prepping for a contest (bodybuilding / physique)
  • If you’re going for that shredded look
  • If you just want develop good habits with healthy food choices
  • If you’re looking to eliminate cravings

Cutting Meals

This diet is perfect for a cutting cycle. The meals consist of basic foods. You can substitute foods as you wish. Just be mindful of the content (calories, protein, carbs, fats, etc.).

This is a sample cutting meal plan for one day. Use it as a guide to build your own.

Cutting Meal 1
› 6 egg whites, 2 whole eggs
› 1 serving of oatmeal
› 1 serving of fruit

Cutting Meal 2
› 2 scoops of whey protein with flax
› 1 cup of fat free yogurt

Cutting Meal 3
› 6-8 ounces of chicken or fish
› 1 sweet potato

Cutting Meal 4
› 2 servings of cottage cheese
› 1 serving of almonds

Cutting Meal 5
› 6-8 ounces of chicken or fish
› 1 cup of veggies

Cutting Meal 6
› 2 scoops of whey protein with flax
› 1 tablespoon of natural peanut butter

Turkey Sausage with Peppers Meal

Get Shredded with the Right Foods

The basis of this plan is to keep your carb intake well below your protein intake. This is not to say that no carb or low carb diets don’t work for some people; they’ve helped many successfully lose weight.

But losing weight isn’t our goal here because in doing so you tend to lose a lot of muscle. We want to preserve and maintain as much muscle lean muscle mass as possible while dropping our body fat as low as we can.

The cutting meal plan can be anywhere from 2000-3000 calories.  Your portions really depend on how much body fat you need to lose. As always, you can substitute the foods as you see fit.

A good rule to follow is keep your protein intake high, at least 1 gram of protein per pound of body weight each day.

You can play around a little with your carb intake to see how your body responds to carbs.

Make sure you get plenty of healthy fats as well but don’t overdo it (taking flax seed or flax oil is a great way to get your healthy fats in).

Basic Foods for Cutting Meal Plan

The basic foods in this healthy cutting diet plan makes planning your meals easier and it also helps you keep on track.

This means you only need to make a short grocery list. And you may in fact find that your grocery bill goes down a bit. You will quickly be eliminating a lot of junk and filler foods.

I also encourage you to buy fresh foods when you can. Go to local farmer’s markets for your fruits and vegetables.

I know organic is widely overused but it’s good to buy organic when possible. And when you go to places like farmer’s markets, you’re usually getting true organic foods.

Can I Have Cheat Meals while Cutting?

Pizza Favorite Cheat Meal

One question you may ask yourself is:

Can I have cheat meals during my cutting phase?

The cutting diet may seem a bit boring but it doesn’t necessarily have to be. It also doesn’t mean you can’t have a cheat meal here and there.

This largely depends on where you’re at with your weight and physique, and where you want to be.

You simply have to be honest with yourself and monitor your progress along the way. If you have something like a bodybuilding or physique competition coming up soon, a cheat meal may not be worth the risk.

Tighten up your cutting diet. If you’re flattening out or feeling drained, you may indeed need to add a little carbs or even a cheat meal.

Train (and eat) with Passion,

Jason

3 week diet for cutting goals

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