CUTTING MEAL PLAN FOR A 210 - 230 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

0% Plain Greek 220 grams 129 23 9 0

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

TOTAL 234 24 36 0

WORKOUT

Whey protein 60 grams 240 48 6 2

Almond milk 250 grams 30 1 1 2

Banana 120 grams 105 1 27 0

POST-WORKOUT
BREAKFAST Berry mix 100 grams 57 1 12 0

Peanut butter 15 grams 88 4 3 8

TOTAL 520 55 49 13

Sirloin, trimmed 170 grams 235 40 0 7

of visible fat

Whole wheat 75 grams 279 11 56 1

spaghetti

LUNCH Tomato sauce 125 grams 43 2 8 1

Parmesan cheese 15 grams 60 6 0 5

Olive oil 5 grams 36 0 0 4

TOTAL 653 59 64 18
 CUTTING MEAL PLAN FOR A 210 - 230 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Turkey breast 220 grams 236 51 0 3

Dried cranberry 40 grams 120 1 32 0

Romaine lettuce 120 grams 20 2 4 0

Carrot 70 grams 29 1 7 0

Cucumber 150 grams 18 1 3 0

DINNER
Tomato 80 grams 14 1 3 0

Balsamic vinegar 28 grams 20 0 4 0

Olive oil 5 grams 36 0 0 4

Dark chocolate 20 grams 88 1 12 6

TOTAL 581 58 65 13

2% cottage cheese 170 grams 153 23 6 3

Orange 130 grams 62 1 15 0

PRE-BED SNACK

TOTAL 215 24 21 3

DAILY TOTAL 2,203 220 235 47

DAILY TARGET 2,200 220 220 49