Our diet for cutting is adjustable depending on how many calories your deficit allows you to eat. With that in mind, we’ve listed options and approximate calories from each part of the day.
As mentioned previously, you’ll need to manually work out your calorie deficit which can be done with an online calculator. You’ll want to maintain macronutrient ratios of around 30-50% calories from carbs, 30-40% from protein and 20% from good fats.
Breakfast options – select one from the following list each day.
- 50g wholegrain porridge, handful of blueberries and a protein shake (approx. 340 cals)
- 4 scrambled egg whites, 2 slices wholemeal toast (approx. 410 cals)
- Ham, mushroom and spinach frittata (approx. 230 cals)
- Asparagus soldiers with soft boiled egg (approx. 186 cals)
- Breakfast smoothie with banana, blackberries, strawberries, raspberries, water + honey (approx. 130 cals)
- Whey protein pancakes (approx. 111 cals per pancake)
Morning snack options.
- Banana (approx. 100 cals)
- Any single piece of fruit or handful of berries (cals vary)
- 1 cup edamame beans (approx. 250 cals)
- Handful of nuts (approx. 160 cals)
- Promax Lean Bar (approx. 206 cals)
Lunch options.
- Chicken, brown rice and broccoli (approx. 300 cals)
- Extra lean ground beef, cauliflower and brown rice (approx. 300 cals)
- Grilled courgette, kale, pepper and humous wrap (approx. 332 cals)
- Chicken wrap with tomatoes, cucumber, olives and hummus (approx. 243 cals)
- Chilli with quorn mince (approx. 275 cals)
Post-workout snack options.
- Apple and almond butter (approx. 270 cals)
- Almonds (approx. 160 calories per 22 almonds)
- Promax Lean shake (approx. 240 calories for a 2 scoop serving)
- Greek yoghurt (approx. 59 calories)
Dinner options.
- Tuna steak, two sweet potatoes, broccoli and asparagus (approx. 350 calories)
- Chicken burger with wholewheat bread + fried egg (approx. 500 cals)
- Chicken stew with quinoa and beans (approx. 330 cals)
- Beef stir-fry with brown rice (approx. 400 cals)
- Low calorie chicken korma, replacing cream with yoghurt (approx. 376 cals)
- Singapore noodles (approx. 415 cals)
Example Day
By taking the meals above and mixing them up, you can create variation every single day, for the four weeks of your cutting diet. An example day might look like this:
Breakfast:
- 50g wholegrain porridge, handful of blueberries and a protein shake (approx. 340 cals)
Morning snack:
- Banana (approx. 100 cals)
Lunch:
- Chicken, brown rice and broccoli (approx. 300 cals)
Post-workout snack:
- Promax lean shake (approx. 240 cals)
Dinner:
- Singapore noodles (approx. 415 cals)
Total approx. cals: 1,395
Obviously, depending on your calorie deficit you can either include more food or snacks in your day, or cut down. The key to a healthy cut is variation and determination – so set your 4 week goal and get your calorie intake down!