Cutting Meal Plan #1

Meal 1 (Breakfast): 3 egg whites with a cup of oatmeal



Meal 2 (Mid-Morning Snack): 1 scoop of whey protein in skim milk

Meal 3 (Lunch): 1 can of tuna on whole wheat bread with an apple

Meal 4 (Pre-Workout): 1 scoop of whey protein in water with a cup of fat-free yogurt

Meal 5 (Post-Workout): 2 scoops of whey protein in water with a cup of pretzels and a cereal bar

Meal 6 (Dinner): Chicken with a cup of brown rice and spinach salad (with a variety of vegetables)

Meal 7 (Pre-Bedtime): 2 scoops of casein protein with skim milk



Cutting Meal Plan #2



Meal 1 (Breakfast): 3 egg whites with a cup of fruit salad



Meal 2 (Mid-Morning Snack): Protein bar

Meal 3 (Lunch): Chicken with cup of mixed vegetables

Meal 4 (Pre-Workout): 1 scoop of whey protein in water with a cup of pretzels

Meal 5 (Post-Workout): 2 scoops of whey protein in skim milk with a cup of low-fat cereal in skim milk (preferably Total or Cheerios)

Meal 6 (Dinner): Salmon with a cup of brown rice and a cup of vegetables

Meal 7 (Pre-Bedtime): Bowl of cottage cheese with blueberries



Cutting Meal Plan #3

8:00 AM wake-up: 20 g Whey Protein + Blueberries (15 g carbs) + 2 Cups of Coffee

9:30 AM: 5 Egg Whites + 1 Yolk + 1 Package of Instant Oatmeal (20 g carbs) + Fiber One

11:30 AM: Handful of Almonds + Cup of Coffee

1:00 PM: Grilled Chicken Breasts + Olive Oil + Salad + Apple

3:00 PM Pre-workout (30 mins before lifting-cardio follows lifting): 30 g Whey Protein + Banana + 2 Cups of Coffee

5:30 PM Post-Workout (30 mins after completion of workout): 40 g Whey protein + 45 g fast-digesting carbs + 5 g glutamine

6:30 PM: Grilled Salmon + A little Brown Rice + Baked Sweet Potato + Mixed Vegetables with Olive Oil + 1 glass of Red Wine

8:30 PM: Handful of Walnuts

11:00 PM: Bowl of Lowfat Cottage Cheese (35 g protein) mixed w/ Milled flax seed




Cutting Meal Plan #4



Meal 1: Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared with water

Meal 2: Nutrition Shake

Meal 3: Grilled fresh tuna with broccoli and roasted new potatoes

Meal 4: Nutrition bar

Meal 5: Eye of round steak with sweet potato and green beans

Meal 6: Cottage cheese with blueberries




Cutting Meal Plan #5



Meal 1: Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla)

Meal 2: Ready-to-Drink

Meal 3: Teriyaki salmon with cooked spinach and brown rice

Meal 4: Nutrition Shake

Meal 5: Pork tenderloin with asparagus and baked potato

Meal 6: Cottage cheese with strawberries



Cutting Meal Plan #6

Meal 1: Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T pancake mix, mix in blender), serve with sugarless fruit spread

Meal 2: Nutrition Shake

Meal 3: Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap)

Meal 4: Ready-to-Drink

Meal 5: Sushi made with brown rice, seaweed salad

Meal 6: Green salad with cottage cheese





Cutting Meal Plan #7



Meal 1: Scrambled egg whites, one slice whole wheat toast

Meal 2: Ready-to-Drink

Meal 3: Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado)

Meal 4: Nutrition bar

Meal 5: Tofu-vegetable stir fry with brown rice

Meal 6: Cottage cheese and grapes



Cutting Meal Plan #8

Meal 1: Six egg-white omelet, oatmeal

Meal 2: Nutrition Bar

Meal 3: Turkey burger on whole wheat bun with lettuce and tomato

Meal 4: Ready-to-Drink

Meal 5: Grilled salmon with cucumber-dill dressing, green salad and baked potato

Meal 6: Cottage cheese with an apple



Cutting Meal Plan #9

Meal 1: Egg-white pancakes (see Day 3); sugarless fruit spread

Meal 2: Nutrition Shake

Meal 3: Chili (made with lean ground turkey, kidney beans, salsa), green salad

Meal 4: Nutrition Bar

Meal 5: Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta

Meal 6: Cottage cheese and yogurt