Amy's Meal Plan

Low-bloat cutting plan - consistent water, sodium, calories, and training fuel

Cutting Plan Current · 2026.06.14-v1 History
Estimated Daily Macros ~1,420 Calories

Training day target for a conservative cut

Protein ~110g
Carbs ~150g
Fat ~38g
Meals 5
💧

Wake Up

~0 cal · 0g pro

Low-Bloat Routine

  • Water on waking0 cal · 0g P
  • Keep water intake consistent daily2-3L
  • Keep sodium consistent; do not crash itnote
🍳

Meal 1 — Eggs + Rice

~300 cal · 27g pro

Breakfast

  • 1 whole egg~70 cal · 6g P
  • 120g egg whites~65 cal · 13g P
  • 100g cooked jasmine rice~130 cal · 3g P
  • Spinach, cucumber, herbs~35 cal · 5g P
🍚

Meal 2 — Lean Protein Bowl

~350 cal · 31g pro

Protein + Carbs

  • 4 oz chicken, shrimp, white fish, or tofu~150 cal · 28g P
  • 125g cooked jasmine rice~160 cal · 3g P
  • Cooked zucchini, spinach, or asparagus~40 cal · 0g P
⚡

Pre-Workout

~220 cal · 21g pro

Training Fuel

  • 1 banana or 2 rice cakes~105 cal · 1g P
  • 1 scoop whey isolate or protein powder~115 cal · 20g P
🥗

Dinner — Lean Protein + Potato

~375 cal · 33g pro

Post-Workout / Dinner

  • 4 oz chicken, fish, shrimp, turkey, or lean beef~170 cal · 29g P
  • 150g sweet potato or cooked rice~135 cal · 3g P
  • Greens, zucchini, or asparagus~30 cal · 1g P
  • 1 tsp olive oil or avocado oil~40 cal · 0g P
🍓

Snack

~175 cal · 18g pro

Evening Protein

  • 170g nonfat Greek yogurt~100 cal · 17g P
  • Berries or kiwi~50 cal · 1g P
  • Cinnamon or zero-calorie sweetener~0 cal · 0g P
  • Optional: 5g honey if needed~25 cal · 0g P
Current Version 2026.06.14-cutting-plan-v1
Updated June 14, 2026
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