CUTTING MEAL PLAN FOR A 190 - 200 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

0% Plain Greek 220 grams 129 23 9 0

yogurt
PRE-WORKOUT
SHAKE Banana 120 grams 105 1 27 0

TOTAL 234 24 36 0

WORKOUT

Egg white 120 grams 64 14 1 0

Whole egg 100 grams 144 13 1 10

Oat 40 grams 150 5 27 3

POST-WORKOUT
BREAKFAST Strawberry 100 grams 28 0 7 0

Almond 15 grams 87 3 3 8

TOTAL 473 35 39 21

Chicken breast 170 grams 182 40 0 2

Sweet potato 130 grams 112 2 26 0

Romaine lettuce 120 grams 20 2 4 0

LUNCH Carrot 70 grams 29 1 7 0

Cucumber 150 grams 18 1 3 0

 CUTTING MEAL PLAN FOR A 190 - 200 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Tomato 80 grams 14 1 3 0
LUNCH
Balsamic vinegar 38 grams 20 0 4 0

TOTAL 395 47 47 2

Sirloin, trimmed 170 grams 235 40 0 7

of visible fat

Whole wheat 50 grams 279 11 56 1

spaghetti
DINNER
Tomato sauce 125 grams 43 2 8 1

Parmesan cheese 15 grams 60 6 0 5

Olive oil 7 grams 60 0 0 7

TOTAL 677 59 64 21

Whey protein 30 grams 120 24 3 1

Skim milk 250 grams 103 10 14 1

PRE-BED SHAKE

TOTAL 223 34 17 2

DAILY TOTAL 2,002 199 203 46

DAILY TARGET 2,000 200 200 45