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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

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