Cutting Meal Plan for Women (1,600 Calories, 130g Protein)
A high-protein cut for women who train. Five smaller meals spread protein through the day and keep hunger in check.
All weights are cooked / prepared weight.
Breakfast · 323 kcal · 25 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 20 g | 72 | 18 | 1.1 | 0.6 |
| Granola · about ¼ cup | 40 g | 168 | 4.4 | 29.3 | 4.4 |
| Cashews, raw · about 1 oz | 15 g | 83 | 2.7 | 4.5 | 6.6 |
Lunch 1 · 394 kcal · 33 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Turkey breast, cooked · about 3 oz | 90 g | 122 | 26.9 | 0 | 1.5 |
| Whole wheat pasta, cooked · about ½ cup | 80 g | 119 | 4.6 | 24 | 1.4 |
| Broccoli, raw · about ¾ cup | 60 g | 20 | 1.7 | 4 | 0.2 |
| Olive oil · about 1 tbsp | 15 g | 133 | 0 | 0 | 15 |
Lunch 2 · 374 kcal · 32 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Cod, cooked · about 4 oz | 115 g | 121 | 26.2 | 0 | 1 |
| White rice, cooked · about 1¼ cups | 180 g | 234 | 4.9 | 50.8 | 0.5 |
| Green beans, cooked · ½ cup | 60 g | 19 | 1.2 | 4.3 | 0 |
Snack · 105 kcal · 8 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · 2 egg whites | 70 g | 34 | 7.1 | 0.5 | 0 |
| Banana · about ½ banana | 80 g | 71 | 0.9 | 18.4 | 0.2 |
Dinner · 388 kcal · 32 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Chicken breast, cooked · about 3 oz | 95 g | 143 | 29.1 | 0 | 3 |
| Brown rice, cooked · ½ cup | 80 g | 98 | 2.1 | 20.6 | 0.8 |
| Peppers, bell, raw · about ½ medium pepper | 70 g | 14 | 0.5 | 3.3 | 0 |
| Olive oil · about 1 tbsp | 15 g | 133 | 0 | 0 | 15 |
Day total: 1584 kcal · 130 g protein · 161 g carbs · 50 g fat (within 1.0% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
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