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.
7 Comments
Jay Cutler is known for Ezekiel bread, but Rich Piana was known for Ben & Jerry's ice cream. I've tried both and I'll take half baked or chunky monkey over those horse feed slices any day, lol.
Hi sorry long post here. Hope this is ok. I tried this plan last summer but gave up after 6 weeks due to injury. However I’ve just been diagnosed as diabetic and need to pull my finger out and try and reverse it. I’ve worked out I can do my food shop for £85 a week. Please can you let me know if I’m on the right track here. I’m 6ft5 22stone 10 (318lbs) and want to lose 6stone (84lbs)
Food wise I’ve added some sauces and seasonings so it’s not so bland, as well as some very low calorie protein ice cream. One 500ml tub is 306kcal and has like 30g of protein (not sponsored as this stuff isn’t the best tasting, however I’m not sure you can get it in the US) My macro split is as close to be 40/40/20 as I can get it and works out to 3214kcal for the day. 302g protein, 317g of carbs and 67g of fat. On non training days I plan to eat the meals and not the shakes or ice cream.
Cardio wise I have a desk job and I walk 2 miles to work and back each day. As well as walking to the gym that another 2 miles there and back. Is walking 4 miles a day enough cardio or should i add in 30 minutes swimming on the off days?
Daily plan.
My shifts at work are always 06:30-14:30 Monday- Friday so My day is planned around my breaks and lunch.
05:30 meal 1. 1 black coffee. 5g Creatine. 1BCAA tablet. 1 multi vit, 1 fish oil.
2 whole eggs and 6 egg whites topped with 50g of salsa. 272kcal
Walk to work 05:45
0900 meal 2.
2 packets of golden syrup oats.
100g of cherries 358kcal
Meal 3
11:30 8oz of 98/2 gound beef. 1 baby bell light. (Formed into a burger with the cheese in the middle)
16 air fried sweet potato fries.
Salad of watercress, baby cucumbers and cherry tomatoes. 1 serving of fat free salad dressing. 422kcal
Snack 13:20 1 medium banana 2 satsumas 25 grams my vegan clear blackcurrant protein mixed with water. 207kcals.
Walk home 14:30
Meal 4 15:00
8oz (raw weight) chicken breast. 5g of Nando lemon and herb seasoning.
1.5 cups of white rice cooked.
1 cup of broccoli
20g of Nando’s lemon and herb seasoning. 476kcal
18:00 pre workout meal
8oz (raw weight) turkey mince 97/3
1/4 jar of chilli can carne sauce
1.5 cups of white rice
1 cup of green beans. 464kcal.
1BCAA tablet
30 minutes before gym. 1 scoop chocolate whey mixed with 1 scoop my protein chocolate ice cream and water. 150kcal
Gym session 19:00
30 minutes after gym. 1 scoop chocolate whey mixed with 1 scoop my protein chocolate ice cream and water. 30ml of tart cherry juice. 232
Meal 5 21:00
8oz (raw weight) chicken breast. 5g of Nando lemon and herb seasoning.
1.5 cups of white rice cooked.
1/2 and avocado mashed.
20g of Nando’s lemon and herb seasoning. 635kcal
1BCAA tablet
Bed 22:00.
Sorry for the long post. I just really need to get this right this time so I’m planning as much as I can. I’ve already started some light weight sessions 3 times a week and plan to start this program from the 1st of feb.
Hi, Ollie. Thanks for reading M&S, and no problem about the post. That is why we're here. I believe this plan could work for you. Not sure why you're waiting until February to start. I would get on this asap so you can reverse the Diabetes sooner. I would take at least one complete day off of training, but if you're able to add in one 30 minute of swimming, go for it. I don't think you need much more cardio beyond that. Throwing in a couple of jogs in that walk on the way back from the gym would be a nice addition. Even it's a few steps or 20 seconds, something to get the heart rate up a little can make a difference.
As for the food, as you continue on and lose weight, cut back on some of the carb sources. One example would be from 2 cups of golden syrup oats to 1.5. I don't see anything in here about water, but make sure you're drinking at least a gallon a day. That can be a big help as well.
Keep us posted on how you're doing with this. We're here to support you and look forward to your results!
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?