Meal Plan for a Bodybuilder Cutting WITHOUT Supplements

You can read about cutting and the science behind bodybuilding and losing fat in our Bodybuilder Looking to Lose Fat and Gain Muscle meal plan. The plan below has been designed to help bodybuilders lose body fat whilst maintaining muscle and without using nutritional or sports supplements. The plan has been structured so you should have sufficient energy for training and daily activities.

Meals must be small but regular with high protein and careful manipulation of your intake of carbohydrate foods, i.e. carbs should be low, but not omitted. Consume low glycaemic carbohydrate foods regularly, but in small portions only.

Following a meal plan similar to the one below should give a steady loss of body fat whilst maintaining muscle providing, of course, that you’re training hard. It is also reasonable in portion sizes, so should help in keeping you feeling full up and satisfied whilst cutting. This plan is completely food-based and involves no bodybuilding supplements.

Example plan for a cutting bodybuilder:

Wake 7.30am
1-2 slices granary bread + olive oil-based spread
6 egg whites + 2 egg yolk scrambled / boiled
250ml skimmed milk
200ml orange juice
150g chicken breast
2 oatcakes
Tuna / Salmon / Mackerel (vary) (175g) or 150g chicken / turkey breast
30g (dry weight) basmati rice
Large salad
200g cottage cheese / quark
45 min pre-workout
80g chicken breast
1 oatcake


Immediately post workout
250ml fortified milk or 2 scoops Huel
150g white fish or 150g lean steak / lamb / pork
2-3 boiled new potatoes or 30g basmati rice or 40g wholewheat pasta
Vegetables / side salad
80g chicken breast
Stick celery / raw carrot
200g cottage cheese / quark

As with all the meal plans this is merely a guide and must not be stuck to rigidly! You must eat a variety of different meats / fish / alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the plan to suit your own needs according to your results in order to keep the gains coming and body fat down. Varying portions from day to day, along with hard training will help maximise gains.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.