Summer Cutting Meal Plan: The Prep

It’s not too late to get cut for summer! I’m a firm believer that muscles are made in the kitchen, so if you’re looking to get those abs popping you may want to spend more time in the kitchen and less in the gym. There are a few different variations of my summer cutting meal plan but this one is relatively inexpensive and still packs about 2,500 calories a day. Being a hard-gainer I don’t typically ever eat less than 2,500 calories in any of my meal plans because I would lose weight too quickly. The objective of cutting is to shred any unwanted excess fat you gained over the bulking season, or just over the years, while retaining muscle volume and strength. This meal plan has worked for me and I’m confident it will work for you if you stick to it.

Grocery List

  • 4 Packages Strawberries – $10.00
  • 2 Packages Blueberries – $4.00
  • 5 Bell Peppers – $5.00
  • 3 Lemons – $2.97
  • 2.8 lbs. Asparagus – $5.57
  • 5 Lite Greek Yogurts – $4.00
  • Unsweetened Vanilla Almond/Coconut Milk – $2.99
  • Low Fat Cottage Cheese – $2.49
  • 3 Packages Hard-Boiled Eggs – $8.37
  • Chocolate Quaker Rice Cakes Popped – $1.50
  • Apple Cinnamon Quaker Rice Cakes Popped – $1.50
  • Lightly Salted Quaker Rice Cakes – $2.49
  • Natural Peanut Butter – $2.99
  • Lean Ground Turkey 93/7 – $4.19
  • 99% Extra Lean Ground Turkey – $4.49
  • 10 lbs. Chicken Breasts – $18.51

Grand Total: $81.06

Cooking Utensils

  • Cooking Pans
  • Cooking Pots
  • Rice Cooker
  • Food Scale
  • Strainer
  • Tinfoil
  • Cutting Board
  • Knife Set
  • Measuring Cup Set
  • Tupperware

Cooking Directions

Baked Lemon Pepper Chicken

  1. In a strainer, rinse the chicken
  2. Move the chicken to a cutting board and cut off any excess fat
  3. Cover cooking pan with tinfoil
  4. Place chicken on cooking pan with small separation between each piece
  5. Cut 2 – 3 lemons into 1/4 pieces
  6. Squeeze lemons over all the chicken
  7. Add desired amount of pepper
  8. Preheat oven to 425 degrees
  9. Place chicken in oven for 25 minutes

Stuffed Bell Peppers

  1. In a large cooking pan add a few splashes of Extra Virgin Olive Oil
  2. Turn stove on to a medium-high heat
  3. After 5 minutes combine both packages of ground turkey
  4. Add desired seasoning
  5. Cook meat for 10 – 12 minutes or until meat is browned
  6. Remove ground turkey and let sit for 5 minutes
  7. In a strainer, rinse bell peppers
  8. On a cutting board, cut tops and stems off
  9. Remove core from the center
  10. Rinse bell pepper out to remove excess seeds
  11. Cover cooking pan in tinfoil
  12. Place bell pepper in cooking pan
  13. On a food scale, weigh 6 oz. of ground turkey
  14. Stuff turkey in bell pepper
  15. Place peppers in oven for 18 – 20 minutes


  1. Put 1 ½ cups of rice in rice cooker
  2. Add 3 cups of water
  3. The rice cooker will do the rest


  1. In a strainer, rinse asparagus
  2. On cutting board grab a handful of asparagus and cut off ends
  3. Then cut asparagus in half
  4. Place asparagus in glass baking dish
  5. Add a generous serving of Extra Virgin Olive Oil
  6. Add desired amount of pepper
  7. Oven should already be preheated to 425 (because of the chicken)
  8. Place in oven for 25 minutes


  1. On cutting board, cut egg in half
  2. Remove yolk from the center
  3. Place egg in plastic zip-lock bag


  1. Place 1 package of broccoli in medium cooking pot
  2. Fill with water until fully submerged
  3. Cook on medium high heat for 20 minutes

Ready To Package!

Now that you have all the food cooked lets package it up!

Meal One (5 Containers)

  • 8 oz. Chicken
  • 1/2 Cup Asparagus
  • 1/2 Cup Rice

Meal Two (5 Containers)

  • 8 oz. Chicken
  • 1/4 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive Oil

Time To Eat

Remember there are many more meals to eat than just the two above so don’t forget to go check out the “Summer Cutting Meal Plan: Time To Eat” article and video now. That will give you a full breakdown of calories and when to eat these meals. Also please SUBSCRIBE to the Water Jug Fitness YouTube channel! Lastly, I love the feedback you guys have been sharing on other videos so please keep it coming.

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