We need an idea of your TDEE, age, weight, height, activity level, once I have this info I can send you an example w/ calories and macros
Dude, I must not have subbed!
anyways here is what I have luck with when cutting:
Meal Plan One:
Breakfast: 1 large egg, 4 egg whites, 3 oz top round steak
Lunch: 8 oz chicken breast and 1/2 cup brown rice
Post: 2 scoops protein, 2 cups fat free milk, 1 scoop peanut butter
Dinner: 6oz chicken breast, 2+ full cups lettuce/spinach/filler lol (not counting those calories) and 2 tablespoons Cesar dressing
Pre bed snack: 1 full cup fat free cottage cheese
Calories:1734 P: 238 F: 41 C:74
Meal Plan 2:
Breakfast: 1/2 cup oats, 1tablespoon PB, 2 scoops protein powder add hot water (mixed up like a batter, it's delicious)
Lunch: Large tortilla shell, 2 egg white 1 whole egg scrambled, 1 single american cheese, (yummy burrito)
Post: 2 scoop protein, 1 scoop swiss miss marshmallow cocoa mix, 2 cups fat free milk
Dinner: 6 oz top round steak, 350 grams of cauliflower baked in oven covered in garlic powder and 1/2 cup of parm cheese
Pre bedtime: 1 cup fat free cottage cheese
Calories: 2222, P:221 F:53, C: 157