Meal Ideas by Calorie Level

20 meal plans across 10 calorie levels for cutting and bulking. Each plan includes target macros, 6 meal ideas, a sample full day, shopping list, and meal prep tips.

Cutting: High protein, controlled caloriesBulking: Calorie surplus for muscle growth

Calories	Cutting Plan	Bulking Plan
1,200	1200 Cal Cutting 105g P / 33g F / 121g C	1200 Cal Bulking 75g P / 33g F / 151g C
1,400	1400 Cal Cutting 122g P / 39g F / 140g C	1400 Cal Bulking 88g P / 39g F / 174g C
1,500	1500 Cal Cutting 131g P / 42g F / 150g C	1500 Cal Bulking 94g P / 42g F / 187g C
1,600	1600 Cal Cutting 140g P / 44g F / 161g C	1600 Cal Bulking 100g P / 44g F / 201g C
1,800	1800 Cal Cutting 158g P / 50g F / 180g C	1800 Cal Bulking 113g P / 50g F / 225g C
2,000	2000 Cal Cutting 175g P / 56g F / 199g C	2000 Cal Bulking 125g P / 56g F / 249g C
2,200	2200 Cal Cutting 193g P / 61g F / 220g C	2200 Cal Bulking 138g P / 61g F / 275g C
2,500	2500 Cal Cutting 219g P / 69g F / 251g C	2500 Cal Bulking 156g P / 69g F / 314g C
2,800	2800 Cal Cutting 245g P / 78g F / 280g C	2800 Cal Bulking 175g P / 78g F / 350g C
3,000	3000 Cal Cutting 263g P / 83g F / 300g C	3000 Cal Bulking 188g P / 83g F / 375g C

Related Resources

Macro Calculator

Find your exact calorie and macro targets

Food Nutrition Database

120 foods with full nutrition facts

Cutting Guide

Complete guide to cutting by body fat

Bulking Guide

Complete guide to building muscle

Get Your Personalized Meal Plan

FitCommit calculates your exact macros from an AI body scan, then tracks food with camera scanning. Hit your targets every day. Free 1-month trial.

Try FitCommit Free