When it comes to putting on solid muscle mass, proper nutrition is absolutely vital. There’s a huge difference between eating a lot of food and eating a lot of food that’s beneficial for your body.
That’s why we’ve simplified it for you.
Below you’ll find a grocery list that equates to about $100 per week. It’s divided by proteins, fats, and carbs. Noted next to each food item is a suggested amount to buy that will get you through the week.
You’ll also find a sample meal plan that covers 1 day of what you should be eating that you may use as a guideline for the duration of the program.
Cut Like Cutler Nutrition Plan
Cut Like Cutler Grocery List
| Protein | Amount |
|---|---|
| Chicken | Approx. 7 lbs |
| Lean Beef (93/7) | Approx. 3-4 lbs |
| Turkey | Approx. 3-4 lbs |
| Eggs | Approx. 4 dozen |
| Fish (Salmon, Tuna, Mahi, Tilapia, etc) | Approx. 3 lbs |
| Filet Mignon (or other lean steak) | 3 oz |
| Greek Yogurt | Approx. (1-2) 24 oz containers |
| Low Fat Cottage Cheese | Approx. (1-2) 16 oz containers |
| Fats | Amount |
| Avocado | Approx. 3-4 |
| Unsalted Nuts (Almonds, Cashews, Peanuts, etc) | 1 small-medium container |
| Carbs | Amount |
| White Rice | Approx. 10-14 cups |
| Sweet Potato | Approx. 3-4 large |
| Steel Cut Oats | Approx. 7-10 cups |
| Rice Cakes | Approx. 2-3 packages |
| Ezekiel Bread (Jay is known for eating this!) | 1 loaf |
| Alternatives | |
| Cream of Wheat, Canned Tuna, Liquid Egg Whites, Cream of Rice, White or Red Potatoes, Brown Rice | |
Cut Like Cutler Sample Meal Plan
| Meal 1 | Serving Size |
|---|---|
| Egg Whites | 6 |
| Whole Eggs | 2 |
| Oatmeal | 1 Cup |
| Meal 2 | Serving Size |
| Chicken | 6-8 oz |
| White Rice | 1 Cup |
| Greens | 4-8 oz |
| Meal 3 | Serving Size |
| Lean Beef | 6-8 oz |
| Sweet Potato | 8 oz |
| Greens | 4-8 oz |
| Meal 4 | Serving Size |
| Turkey | 6-8 oz |
| White Rice | 1 Cup |
| Greens | 4-8 oz |
| Meal 5 | Serving Size |
| Chicken | 6-8 oz |
| Brown Rice | 1 Cup |
| Avocado | ½ |
| Meal 6 | Serving Size |
| Whey protein mixed with water | 1-2 Scoops |
Cut Like Cutler Supplement Guide
In an ideal world, you could get everything you need from diet alone. While supplements aren’t a necessity, you might see better results faster by filling in the gaps left by your diet.
Check out Cutler’s recommendations for supplement timing during the 12 week Cut Like Cutler program.
Daily Supplement Intake
As a general guidline, you can take the following supplements daily:
Morning: Take a good sport multivitamin and EFA supplement (like fish oil) for optimal health and wellness.
Workout Days
On workout days, you can take a pre-workout for a workout boost. Stack it with a BCAA powder for improved muscle recovery and growth.
Within 30 minutes of completing your workout, be sure to take a serving whey protein or mass gainer (depending on calories) mixed with water.
4 Comments
This diet is kind of confusing, but there are extra things mentioned in the list that are not in the sample meal. So how would one know where to fit this in to the meal plans and of how much. Yogurt was one of them, cottage cheese is another unsalted nuts rice cakes, Ezekiel bread. Need to be more specific especially for someone starting out and trying to eat the correct way. Thanks! :)
Hey Tim,
The Sample Meal Plan is just meant to give an example of what one day of eating might look like. You wouldn't eat those exact foods every day of the week, and that's when the other items on the list come into play.
You always need to be able to customize any meal plan to meet your specific calorie/macro/lifestyle goals. The Cutler team is just suggesting a list of items that can be purchased for $100/wk and are appropriate for someone trying to build muscle and lose fat.
I lift first thing in the morning, I generally wake up at 4am and am out of the house by 4:30 - how would I alter this schedule to work for me?? Thank you.
How can I modify the amounts for females?