Summer Cutting Meal Plan: Time To Eat

Ready to start shredding that fat? If you haven’t yet viewed the “Summer Cutting Meal Plan: The Prep” article or video go check it out now. This article will focus on when to eat your prepped meals to boost your fat burning abilities. You will notice this meal plan has you eating about every 2 hours but these are small meals which again aid in fat burning. These small meals are packed nutrient dense foods to keep you satisfied throughout the day. Eating small meals every 2 – 3 hours also keeps you from snacking on cookies, chips or other unhealthy treats throughout the day. Below is a full calorie breakdown for my “Summer Cutting Meal Plan: The Prep”, I’m currently working out at 6-6:15pm.

Time To Eat!

Full breakdown of meals and calories per meal.

  • Protein = P
  • Carbohydrates = C
  • Fats = F

Breakfast 1: 7:30am – 8:00am

(160 Calories P-25g/C-5g/F-4g)

  • 8 oz. Unsweetened Almond/Coconut Mlik
  • 1 Scoop Optimum Nutrition 100% Whey

Breakfast 2: 9:30am- 10:00am

(293 Calories P-19g/C-50g/F-3g)

  • 1/2 Cup Old Fashioned Oatmeal
  • 1 Cup Strawberries
  • 1/2 Cup Blueberries
  • 3 Egg Whites

Lunch 1: 12:00pm – 12:30pm

(320 Calories P-56g/C-3g/F-12g)

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

Lunch 2: 2:00pm – 2:30pm

(245 Calories P-38g/C-10g/F-7g)

  • Bell Pepper (Any Color)
  • 3 oz. 93/7 Lean Ground Turkey
  • 3 oz. 99% Extra Lean Ground Turkey

Snack: 4:00pm – 4:30pm

(435 Calories P-28g/C-50g/F-17g)

  • 2 Lightly Salted Rice Cakes
  • 2 tbsp. Natural Peanut Butter
  • 6 oz. Lite Greek Yogurt
  • 1 Cup Blueberries or Strawberries

Pre Workout Shake: 5:00pm – 5:30pm

(250 Calories P-36g/C-23g/F-2g)

  • 2 tbsp. Dextrose
  • 1 1/2 Scoops Gold Standard 100% Whey

Post Workout Shake: 7:30pm – 8:00pm

(250 Calories P-36g/C-23g/F-2g)

  • 2 tbsp. Dextrose
  • 1 1/2 Scoops Gold Standard 100% Whey

Dinner: 8:00pm – 8:30pm

(383 Calories P-60g/C-29g/F-6g)

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

Bedtime Snack: 10:00pm – 10:30pm

(255 Calories P-37g/C-19g/F-4g)

  • 1/2 Cup Low Fat Cottage Cheese
  • 1/2 Cup Strawberries
  • 1/4 Cup Blueberries
  • 1 Scoop Optimum Nutrition 100% Casein

Protein: 335
Carbs: 201
Fat: 55
Total Calories: 2555

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Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List

Trying to gain a few extra pounds of lean muscle? Here’s what you do, go to McDonald’s get 2 double quarter pounders with cheese, a large fry, chocolate shake, and apple pie. If this is what you would call clean bulking, we have issues. Clean bulking focuses on eating real food. Try to avoid processed foods as these are generally packed with added sugars and fats.  This meal prep is broken down into 3 different parts. If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first.

Part 1 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Grocery List

  • Red Delicious Apples – $2.99
  • Old Fashioned Oats – $2.99
  • Peanut Butter – $3.49
  • Grape Jelly (No High Fructose Corn Syrup) – $2.69 
  • Almonds – $7.99
  • Rice – $1.89
  • 2lb Bag Idaho Potatoes – $0.99
  • Ritz Whole Wheat Crackers – $2.77
  • Extra Virgin Olive Oil – $6.89
  • Mayo Reduced Fat – $3.49
  • Dill Relish – $2.79
  • 2 Loafs Whole Wheat Bread – $4.38
  • 5 Cans Tuna In Water – $3.45
  • 2 Dozen Eggs – $2.50
  • 12lbs Boneless Skinless Chicken Breasts – $24.46
  • 2 Bags Frozen Broccoli Cuts – $4.58
  • 2 Unsweetened Almond/Coconut Milk’s – $6.58
  • Large Container Low-Fat Cottage Cheese – $2.99
  • Small Container 4% Cottage Cheese – $1.25
  • Gallon of water – $0.97

Grand Total $90.13

The items italicized at the beginning of the grocery list will last for 2 weeks. The following items will last for more than 3 weeks: Crackers, Grape Jelly, Rice, Mayo, Oats, Almonds, Dill Relish, and Olive Oil.

You’re Ready For Part 2

Go check out the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack article now. If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.