7-Day Diet Sample: Cutting

[georgia21]

Cutting Meal Plan (13 calories/lb of bodyweight)
(Protein: 1-1.5, Carbohydrates: .5-1, Fats: .5)

Ex @180 lbs

Day 1 (Workout Day)

Breakfast:
2 whole eggs
3 egg whites
1 cup oatmeal
1 scoop whey protein

Mid-Morning:
1 scoop casein protein
6 whole-wheat crackers

Lunch:
1 can white albacore tuna
1 whole-wheat pita bread
1 cup spinach

Pre-Workout:
1 scoop whey protein
1 medium banana

Post-Workout:
1 scoop whey protein
1 scoop casein protein
1 Gatorade (20 oz)

Dinner:
9 oz tilapia
2 cups spinach

Pre-Bed:
1 cup low-fat (1%) cottage cheese
2 tbsp salsa

Totals: Calories: 2,259 Protein: 261g Carbohydrates: 174g Fat: 43g

 
Day 2 (Workout Day)

Breakfast:
2 large eggs
4 large egg whites
1 whole-wheat English muffin
1 tbsp natural peanut butter

Mid-Morning:
1 scoop whey protein
1 scoop casein protein
1 cup oatmeal

Lunch:
1 can white albacore tuna
2 cups spinach
½ cup brown rice

Pre-Workout:
1 scoop whey protein
1 cup pineapple

Post-Workout:
1 scoop whey protein
1 scoop casein protein
1 Gatorade (20 oz)

Dinner:
6 oz pork tenderloin
½ cup brown rice
1 cup cauliflower

Pre-Bed:
1 scoop casein protein
1 tbsp natural peanut butter

Totals: Calories: 2,340 Protein: 253g Carbohydrates: 171g Fat: 74g
 

Day 3 (Rest Day)

Breakfast:
3 whole eggs
3 egg whites
3 slices extra lean turkey bacon

Mid-Morning:
1 scoop whey protein
1 scoop casein protein
½ cup Grape-Nuts cereal
1 cup skim-milk

Lunch:
6 oz shrimp
1 tbsp seafood weeweetail sauce
2 cups spinach
½ avocado

Mid-Afternoon:
4 oz deli turkey
2 sticks light string cheese

Dinner:
8 oz lean meat
1 cup green beans
1 cup broccoli

Pre-Bed:
2 scoops casein protein
2 tbsp natural peanut butter

Totals: Calories: 2,266 Protein: 275g Carbohydrates: 117g Fat: 77g

 
Day 4 (Workout Day)

Breakfast:
2 whole eggs
3 egg whites
1 whole grain waffle
½ cup fresh strawberries

Mid-Morning:
6 medium celery stalks
1 tbsp natural peanut butter
1 scoop whey protein

Lunch:
6 oz deli turkey
1 slice low fat American cheese
1 whole-wheat pita pocket

Pre-Workout:
1 scoop whey protein
1 cup blueberries

Post-Workout:
1 scoop whey protein
1 scoop casein protein
1 Gatorade (20 oz)

Dinner:
Taco Salad!!
8 oz ground beef (95% lean)
½ cup black beans
¼ cup fat-free cheddar cheese
2 cups spinach

Pre-Bed:
1 cup low-fat (1%) cottage cheese
1 tbsp natural peanut butter

Totals: Calories: 2,347 Protein: 265g Carbohydrates: 176g Fat: 64g


Day 5 (Workout Day)

Breakfast:
2 whole eggs
4 egg whites
¼ cup fat-free cheddar cheese
1 slice whole-wheat toast

Mid-Morning:
1 can white albacore tuna in water
½ cup low-fat (1%) cottage cheese
1 tbsp natural peanut butter

Lunch:
Ham roll-ups
10 slices deli ham
¼ cup light cream cheese
1 medium cucumber, sliced lengthwise

Pre-Workout:
1 scoop whey protein
1 cup oatmeal

Post-Workout:
1 scoop whey protein
1 scoop casein protein
1 Gatorade (20 oz)

Dinner:
9 oz salmon
2 cup zucchini
2 cups spinach

Pre-Bed:
1 scoop casein protein
1 oz walnuts or almonds

Totals: Calories: 2,555 Protein: 292g Carbohydrates: 130g Fat: 94g

 
Day 6 (Workout Day)

Breakfast:
2 whole eggs
4 egg whites
1 cup oatmeal

Mid-Morning:
4 oz deli turkey
6 whole wheat crackers
1 oz walnuts or almonds

Lunch:
4 oz deli roast beef
½ avocado
2 cups spinach

Pre-Workout:
1 scoop whey protein
1 whole-wheat English muffin

Post-Workout:
1 scoop whey protein
1 scoop casein protein
1 slice white bread
1 tbsp jelly

Dinner:
8 oz chicken breast
½ cup brown rice
1 cup spinach

Pre-Bed:
1 cup low-fat (1%) cottage cheese
2 tbsp salsa

Totals: Calories: 2,406 Protein: 249g Carbohydrates: 179g Fat: 76g
 

Day 7 (Rest Day)

Breakfast:
3 whole eggs
3 egg whites
1 cup oatmeal

Mid-Morning:
1 whole-wheat English muffin
1 tbsp peanut butter
1 scoop casein protein

Lunch:
6 oz deli turkey
2 cups spinach
1 scoop whey protein

Mid-Afternoon:
1 can white albacore tuna
6 whole wheat crackers

Dinner:
8 oz ground beef (95% lean)
1 whole wheat hamburger bun
½ cup spinach
½ tomato
1 cup green beans

Pre-Bed:
1 scoop casein protein
1 tbsp natural peanut butter

Totals: Calories: 2,197 Protein: 229g Carbohydrates: 145g Fat: 74g

 

[Adambiceps]

Looks alright mate, let us know how it goes, are u just cutting to be in like 10%ish bf or actually cutting for show etc