This 30-day diet plan was created specifically for the UFC Personal Trainer game, Level 1, Cut Weight. Follow the guidelines, use the pre-planned meals (assuming 3 workouts per week), and then create your own menu using the meal template and shopping list.
Guidelines
Each day of eating is separated into four components: Breakfast, Lunch, Dinner, and Snacks. At a minimum, you will eat three meals per day. The snacks are a free allotment of foods that you can either ADD to any meal, or consume SEPARATELY at any point during the day. (note: If you’re not hungry, you don’t need to eat the snacks. Only to the point of satisfaction to prevent overeating) This puts you in charge of your diet plan. So whether you prefer 3, 4, or 5 meals per day, you can create your ideal diet plan based on your food quota.
Day 1 (workout day)
Breakfast
Strawberry-banana protein smoothie
Toast with almond butter
Lunch
Salmon with spinach salad
Vegetables
Dinner
Grilled chicken breast with salsa verde, avocado, and grilled asparagus and squash
Snacks
Apple
2 hard boiled eggs
Unlimited Vegetables
Day 2 (non-workout)
Breakfast
Greek Yogurt
Blueberries
Granola
Lunch
Seared trout topped with herbs and balsamic vinaigrette
Side of broccoli
Dinner
Sirloin steak rubbed in cajun spices
Mixed greens salad with peppers, onions, mushrooms
Snack
Banana and peanut butter
Day 3 (workout)
Breakfast
Scrambled eggs
2 slices of toast
Orange
Lunch
Dijon glazed pork chops served with sweet potato and broccoli
Dinner
Broiled salmon with slow roasted Roma tomatoes and broccolini
Snack
Greek yogurt, berries, and almonds
Day 4 (non-workout)
Breakfast
Omelet with spinach, mushrooms, onions, peppers, and cheddar cheese
1 cup strawberries
Lunch
Teriyaki roasted chicken breasts and butternut squash
Side salad
Dinner
Spike rubbed top sirloin with grilled zucchini, onion, and steamed spinach
Snack
Chocolate peanut butter smoothie (1 scoop chocolate protein powder, 1 tbsp peanut butter, flaxseed, 4 ice cubes. Blend and serve)
Day 5 (workout)
Breakfast
Bowl of cold cereal
2 links of turkey or chicken sausage
Grapefruit
Lunch
Mediterranean Hummus wrap chicken breast with spinach, peppers, black olives, and tomato (feta cheese optional)
Dinner
Chicken and black beans with avocado, tomatoes and arugula
Side of steamed asparagus
Snack
2 hardboiled eggs
Apple
Day 6 (non-workout)
Breakfast
Omelet with spinach, turkey bacon, and avocado
Mixed berries
Lunch
Sesame crusted seared Ahi tuna served over bed of mixed greens, drizzled with balsamic vinaigrette
Dinner
Spaghetti squash with scallops and shrimp, topped with marinara
Side of steamed peas and carrots
Snack
Cottage cheese
Apple
Day 7 (non-workout)
Breakfast
Mexican scrambled egg (chopped tomatoes, onions, spinach, peppers, shredded cheese, salsa)
Sliced bananas
Lunch
Chopped salad with chicken breast, spinach, red peppers, avocado, tomato, sprouts, cucumber
Dinner
Vegetable stir fry with sirloin strips and chicken breast, topped with sriracha
Snack
Vanilla protein berry smoothie
Meal Template (Cut weight, level 1, workout day)
Breakfast
2 servings starch/grains
1-2 servings protein
1 serving fruit
Lunch
2 servings protein
1 servings nuts/healthy fats
Vegetables
Dinner
2 servings protein
Vegetables
Snacks
1 serving fruit
1 servings protein
1 serving nuts/fats
Unlimited vegetables
Template (Cut weight, level 1, non-workout day)
Breakfast
1 serving dairy
1 serving fruit
1 serving protein
Lunch
2 servings protein
Veggies
Dinner
2 servings protein
Veggies
Snacks
1 serving fruit
1 nuts or healthy fat
Unlimited veggies
SHOPPING LIST
Protein Sources (serving size = 3 oz)
Fish (all types
Chicken Breast
Shrimp
Lean ground beef
Canned tuna
Eggs
Lean Turkey
Lean Pork
Dairy
Milk (2% fat or less): 1 cup
Cheese: 1 stick or slice
Plain, low-fat yogurt: 6 oz (one single serving of pre-packaged)
Cottage cheese: 6 oz
Starches and Grains
Cereal (with 3g of fiber or more): 1 cup
Oatmeal: 1/2 cup
Bread (with 3g of fiber or more): 1 slice
Corn tortillas: 1 tortilla
Flour tortillas (with 3g of fiber or more): 1 tortilla
Pita bread: 1 pita
Potatoes (regular or sweet): 1 medium sized potato (size of fist)
Beans: 1/2 cup
Pasta: ½ cup
Nuts and Fats
Almonds, pecans, cashews, pistachios, Brazil nuts, walnuts: a handful (1 oz)
Nut butters (almond, cashew, peanut): 2 tablespoons
Avocado: 1/2
Sour cream: 2 tablespoons
Vegetables (unlimited)
Leafy greens, lettuces, pepers, celery, carrots, auliflower, cabbage, broccoli, bok choi, cucumber, green beans, kale, leaks, mushrooms, onion, spinach, sprouts, zucchini, asparagus, arugula, artichoke
- Adam Bornstein
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