Sample Male Cutting
2,400 calories, 160-180g protein, 40% fat
MEAL 1
325g Egg Whites or
High-Quality Whey Protein (35 grams of protein worth) or
350g Non-Fat Plain Greek Yogurt
+
Fruit (of choice) (25 grams of carbohydrates worth)
+
100g Avocado or
28g Nuts (of choice) or
32g Nut Butter (of choice)
MEAL 2
150g Chicken/Turkey Breast or
High-Quality Whey Protein (35 grams of protein worth) or
178g Lunch Meat (chicken/turkey)
+
1 Cup Green Veggies (optional)*
+
1 Cup Brightly Colored Veggies (optional)*
+
Fruit (of choice) (25 grams of carbohydrates worth)
+
20g Oil (of choice) or
28g Nuts (of choice) or
32g Nut Butter (of choice)
MEAL 3
High-Quality Whey Protein (35 grams of protein worth) or
350g Non-Fat Plain Greek Yogurt or
150g Chicken/Turkey Breast
+
Fruit (of choice) (25 grams of carbohydrates worth)
+
1 Cup Green Veggies (optional)*
+
1 Cup Brightly Colored Veggies (optional)*
+
20g Oil (of choice) or
28g Nuts (of choice) or
32g Nut Butter (of choice)
MEAL 4
165g Salmon or
2 Large Whole Eggs + 210g Egg Whites or
150g Chicken/Turkey Breast + 8g Oil (of choice)
+
1 Cup Green Veggies (optional)*
+
100g Avocado or
28g Nuts (of choice) or
32g Nut Butter (of choice)
DISCRETIONARY CALORIES*
480 kcals = 20%
*Spread throughout the day, add to meal 4, optional meal 5, or a combination of these things.
*Floating veggies – It doesn’t matter when you consume your veggies throughout the day, simply focus on
consuming 3 cups of green veggies and 2 cups of brightly colored veggies/day.


1 cup = 1 handful.
You may want to eliminate veggies from pre-training meal depending on how your physiology reacts to
vegetable consumption.
ADDITIONAL NOTES
 Exact calorie, macronutrient, and micronutrient intake will vary depending on food choices.
 Serving sizes listed are for the food in its raw/uncooked state.
 Don’t select whey protein for more than 2 meals/day; at least 2 of your 4 main meal’s protein sources
should be whole foods.
 When possible, consume a protein containing meal within 2 hours pre- and/or 2 hours post-training.
 Hydration – Appropriate fluid intake is highly variable depending on your activity level, where you live, what
time of the year it is, your health status, etc. A few simple guidelines are:
1. Let thirst and urine color be your guides.
(mention the acute effect of vitamin supplementation on urine color and the validity of this chart being
dependent on the calibration of their monitor)
2. The current adequate intake according to The National Academies of Sciences, Engineering, and
Medicine; Health and Medicine Division for total water (water consumed through food, drinking water,
and other beverages, such as coffee, juice, milk, etc.) is:
3.7 Liters per day for most men (~125oz)*
2.7 Liters per day for most women (~91oz)*
* These recommendations are for the general population (not athletes); how and where you train will
affect your fluid requirements.
Created By: Steve Taylor, MS, RD
Website: http://stevetaylorrd.com/
Social Media: @stevetaylorRD
This template is not intended to diagnose, treat, cure, or prevent any disease. It does not constitute medical
advice and should not replace the advice of your physician. This template should be used solely as an
example of a balanced diet rather than individualized advice. If you have specific nutritional needs, health
concerns or contraindications, please contact a licensed health professional for a one-on-one consultation.
Steve Taylor disclaims liability for any medical outcomes that may occur as a result of applying this template.