This the cutting diet I'm planning to do:
Breakfast (361 calories: 37 protein, 36.4 carbs, 6 fat):
100 grams fat free cottage (64 calories: 10.1 protein, 5.3 carbs, 0.2 fat)
30 grams protein powder (108 calories: 21.6 protein, 1.2 carbs, 1.8 fat)
50 grams oats (188 calories: 5.5 protein, 30.2 carbs, 4.1 fat).
Snack 1 (120 calories, 16 protein, 4 carbs, 4.5 fat):
100 grams 0% yogurt (57 calories: 10.3 protein, 4 carbs, 0 fat).
1 egg (65 calories: 5.5 protein, 0.3 carbs, 4.5 fat).
Lunch (615 calories: 53 protein, 78 carbs, 7.2 fat):
1 teaspoon oil (40 calories, 0 protein, 0 carbs, 4.5 fat)
100 grams rice (355 calories: 7 protein, 78 carbs, 0.7 fat)
200 grams chicken breast (220 calories: 46 protein, 0 carbs, 2 fat).
Snack 2 (115 calories: 4.2 protein, 4.4 carbs, 9.8 fat):
20 grams almonds (115 calories: 4.2 protein, 4.4 carbs, 9.8 fat).
Snack 3 (108 calories: 21.6 protein, 1.2 carbs, 1.8 fat):
30 grams protein powder (108 calories: 21.6 protein, 1.2 carbs, 1.8 fat).
Dinner (580 calories: 47.2 protein, 27 carbs, 33.5 fat):
1 teaspoon oil (40 calories, 0 protein, 0 carbs, 4.5 fat)
200 grams mackerel fish (410 calories: 37 protein, 0 carbs, 28 fat)
300 grams vegetables (129 calories: 10.2 protein, 27 carbs, 1 fat).
Snack 4 (169 calories: 11.1 protein, 32.3 carbs, 0.6 fat):
100 grams fat free cottage (64 calories: 10.1 protein, 5.3 carbs, 0.2 fat)
1 medium banana (105 calories: 1.3 protein, 27 carbs, 0.4 fat).
Total calories: 2000 (deficit of 500)
Total protein: 190 gr.
Total carbs: 150 gr.
Total fat: 63 gr.
I know there is a lot to improve, what would you do?
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