Home / Programs / Cutting Diet – Part 1

Cutting Diet – Part 1

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

Stay Informed!

We keep your data private and share your data only with third parties that make this service possible. Read our Privacy Policy.

Holler Box