My Cutting (Weight Loss) Meal Plan

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By popular demand I will share exactly what I eat each day on my cutting (losing fat) meal plan. I am in NO WAY saying that if you follow this plan you will lose weight. My TDEE is going to be different than everyone else (well most everyone) and therefore your caloric intake is going to differ from mine, but hopefully this will give you some ideas for easy meal plans. I will post my mass/muscle gaining meal plan soon as well so you can get a feel of what my 3000+ calorie mass gaining (bulking) plan looks like. I want to again reiterate that I do eat the same thing almost every single day. I find it easy and I don’t get bored with the meals I have chosen here. I don’t expect others to be able to tolerate this sort of monotony, but maybe this will give you ideas.

First off, if you haven’t yet purchased a food scale as mentioned in multiple previous posts, what are you waiting for? The only way you will know what you’re putting in your mouth for sure is to weigh your food out, its easy and painless, I promise. This is the particular food scale I bought from Amazon because you can easily tare and change the units (ounces/grams/etc.) plus it is very accurate and has a bright digital readout.

• My Bomb A$$ Breakfast Burrito (made fresh every morning, no prep involved)
  • The equivalent of 6 eggs worth of egg beaters (1.5 cups), 4 pieces of American cheese and a whole wheat tortilla.
    • Actually ends up being 3.5 pieces of cheese after I share a half a slice with my dog each morning (it’s our morning routine because he helps me cook breakfast)

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  • Egg beaters take a few days to acclimate to, especially when I am used to eating full eggs on my mass gaining and maintenance cycles, but they are still good with some good ole American cheese
  • I use La Banderita 100% whole wheat soft taco shells (tortilla) because they have no partially hydrogenated oils, trans fat, bleached flour, sugar or lard.
• My Post-workout Protein Shake
  • Half a cup of 2% milk (I eyeball this now after measuring a hundred times you kinda get the gist of it), 2 scoops WHEY protein (I use vanilla creme flavor) and fill with water.
    • I use Fairlife milk because it has less sugar, but I would recommend Unsweetened Almond Milk as it has no sugar and only like 30 calories per serving (for this of you who didn’t find out your deathly allergic to almonds like me), the vanilla flavor and thickness make for a good protein shake.
• My Powerhouse Taco Meal (x2)
  • 6 ounces of cooked taco meat per meal (equates to almost exactly 8oz (half a pound) of uncooked meat), 1 tortilla (same as the egg meal) and around 2 TBSP (maybe? I calculated it out before but didn’t write it down) of full fat sour cream.
    • I use a blend of 50% lean beef (85%-15%) and 50% ground turkey (AKA turkey burger).
      • I used to do separate tacos (one beef, one turkey burger) but then I was having to cook two separate times and it doesn’t matter as long as the amount of calories and macros at the end of the day are equivalent.
      • I also find that the beef offsets the dryness of the turkey burger and this is a good way to go for those who don’t particularly care for turkey burger (I happen to love it).
  • I also make my own taco seasoning because when I had tried the ketogenic diet I realized how much sugar and additives are in the prepackaged taco seasoning. I actually like the seasoning I make a lot better and can pep it up by adding more cayenne pepper. Plus I can make it in bulk, which is super important and significantly cheaper when I am cooking over 8 pounds of meat each week or so. I will try to post a picture of my recipe soon but I took it from a random site or Pinterest and would first like to try and find the person I took it from to give them credit.
  • I measure out 6 oz at a time and place them into meal prep containers, I keep 4 meals (2 days worth) in the fridge at a time and freeze the rest. As I pull two meals out and take them to work, I will put two meals from the freezer in the fridge and they will be appropriately thawed by the day I use them.
• Sleepy Time Protein Shake
  • Very similar to my post workout shake, but I use Casein protein, which is a very slow digesting protein.
  • Half a cup of 2% milk, 2 scoops CASEIN protein (I use cookies and cream flavor) and fill with water
  • This gives me a steady drip of protein overnight, which is when we need protein because humans tend to build/repair muscle while we sleep. Having a steady stream of protein and NO helps with that and keeps us from going catabolic.

Here are the specific meal prep containers I bought online. I like them because they are not only cheap, they are also dishwasher, freezer and microwave safe without all the cancer causing crap in other plastics.

This is my daily routine during my workout days (Monday through Friday). On the weekend I don’t generally workout (unless I had to skip a day during the week and make it up on the weekend). On the weekend I am not making either of my protein shakes and my protein demand goes down when I’m not working out (as does my caloric demand) so I tend to have a Halo Top Ice Cream while relaxing in front of the TV on the weekends at night. This is a treat for me and also gives me some casein protein in it (casein is naturally occurring in milk) but also still leaves me in a slight caloric deficit compared to my workout days because you should try to have less calories on your rest days for obvious reasons (you aren’t generally burning as many calories). This particular type of ice cream is high in protein, lower in fat and sugar than other ice creams and still delicious.

When I get home from a long day of work I like to watch TV with the wife and dog and I tend to want to snack in front of a TV. There are plenty of low calorie snack options out there and I will go over some of my favorites in an upcoming post. I also don’t tend to count vegetables in my caloric intake. They are packed full of micronutrients and can help fill you up when you are in a caloric deficit. As long as you are choosing the right vegetables then I don’t think you should count them either (broccoli, Brussel sprouts, basically green leafy vegetables). Other vegetables like corn are naturally sweeter and contain more calories and natural sugar and should be counted in your daily caloric intake. I will be making a post that will have links to the products and supplements I use once I obtain permission from the company and this will be covered in a separate blog post.

My total macros for the workout days are as follows:

• 2226 calories
• 252g protein
• 90g fat
• 93g carbohydrates

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