FEMALE SAMPLE CUTTING MEAL PLAN (1,500 CALORIES)

MEAL FOOD CALORIES PROTEIN CARB FAT

ALL CALORIES & MACRO DATA TAKEN FROM MYNETDIARY (SAMPLE DATA ONLY)

3 egg whites 51 11 0.7 0.2

1 slice whole grain bread 100 5 20 2
1 medium banana 110 1 29 0
BREAKFAST 1 tablespoon peanut butter 95 3.9 3.5 8.1

TOTAL MEAL 1 356 20.9 53.2 10.3

100 grams of roasted turkey 121 15 6.1 4.5
3 cups salad spring mix by Earthbound Farm 30 3 4.5 0
1 tablespoon of balsamic vinegar 14 0.1 2.7 0
LUNCH 1/4 avocado 81 1 4.25 7.25

TOTAL MEAL 2 246 19.1 17.55 11.75

1 large apple 110 0.6 29 0.4
SNACK 3 dates 206 1.5 49 0

TOTAL MEAL 3 316 2.1 78 0.4

150 grams of grilled chicken 121 28 0 0.7
1 cup quinoa (cooked) 222 8.1 39 3.6

DINNER

TOTAL MEAL 4 343 36.1 39 4.3

1 scoop of Optimum Nutrition whey protein 120 24 3 1
250 ml of almond milk (unsweetened) 31 1 1 2.6
PRE-WORKOUT

WEIGHT LIFTING WORK OUT

TOTAL MEAL 5 151 25 4 3.6
 1 scoop of Optimum Nutrition whey protein 120 24 3 1
250 ml of almond milk (unsweetened) 31 1 1 2.6
POST-WORKOUT

TOTAL MEAL 6 151 25 4 3.6

TOTAL 1563 128.2 195.75 33.95

DAILY TARGET CALORIES & MACROS 1,500 145 145 33

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