7:00 AM
Meal 1 — Morning Lean
- · 5 oz boiled skinless chicken breast
- · 2 cups raw spinach
- · 1/2 cucumber sliced
- · 1/4 avocado
- · Lemon + sea salt
No oil. Lemon only. Chew slowly.
250 kcal36g P6g C8g F
Nutrition
Extreme Cut Protocol
4 meals/day for 12 weeks. Boiled lean protein, raw fibrous vegetables, minimal fat. Target 1000 kcal / 150g protein.
Plan kcal
1000
Protein
152g
Carbs
27g
Fat
24g
11:30 AM
Meal 2 — Midday Burn
- · 5 oz boiled tilapia
- · 4 celery stalks
- · 1 raw bell pepper sliced
- · Raw broccoli florets
- · Apple cider vinegar splash
Zero fat meal. Hydrate heavily.
180 kcal32g P6g C3g F
3:00 PM
Meal 3 — Post-Training
- · 6 oz boiled chicken breast
- · Raw broccoli florets
- · Mixed greens
- · 1/4 avocado
- · Lemon
300 kcal44g P8g C9g F
7:00 PM
Meal 4 — Evening Lean
- · 5 oz boiled cod (or tilapia)
- · 3 boiled egg whites
- · Raw asparagus spears
- · Raw zucchini ribbons
- · Cucumber slices
- · Herbs, lemon
Final meal of the day — close kitchen after this.
270 kcal40g P7g C4g F
Treat
Papaya (every other day only)
MAX once every 2 days. Tracks digestion + electrolytes.
3 oz raw papaya · 35 kcal
Protocol Rules
- ▸Raw vegetables only — fibrous carbs (spinach, cucumber, celery, broccoli, asparagus, zucchini, bell pepper)
- ▸Protein: boiled chicken breast, boiled tilapia/cod, egg whites
- ▸Fat: max 1/4 avocado per meal, OR 3 oz papaya every 2 days
- ▸Zero oils, zero sauces, zero added sugar, zero grains
- ▸Seasoning: lemon, ACV, herbs, sea salt only
- ▸Water: 1 gallon minimum daily
- ▸Black coffee and green tea allowed