Best foods for cutting
Foods that work for athletes in cuts — protein-dominant, satiety-focused, supportive of training despite the deficit.
Cutting requires preserving muscle in a deficit. Protein-density and satiety per calorie are the key metrics.
15 top picks
- 🍗
1. Chicken breast
287 kcal · 53.9g P · 1 medium breast
- 🦃
2. Turkey breast
153 kcal · 33.9g P · 4 oz
- 🐟
3. Cod
119 kcal · 26g P · 4 oz fillet
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4. Canned tuna (in water)
165 kcal · 36.9g P · 1 can (5 oz)
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5. Tilapia
108 kcal · 22.6g P · 4 oz fillet
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6. Shrimp
112 kcal · 27.1g P · 4 oz
- 🥚
7. Eggs (large)
78 kcal · 6.5g P · 1 large egg
- 🥣
8. Greek yogurt (plain, nonfat)
145 kcal · 24.5g P · 1 cup
- 🥣
9. Cottage cheese (low-fat)
183 kcal · 24.9g P · 1 cup
- 🥤
10. Whey protein (1 scoop)
114 kcal · 24g P · 1 scoop (~30g)
- 🥦
11. Broccoli
32 kcal · 2.2g P · 1 cup chopped
- 🥬
12. Spinach
7 kcal · 0.9g P · 1 cup raw
- 🥦
13. Cauliflower
27 kcal · 2g P · 1 cup chopped
- 🥬
14. Asparagus
27 kcal · 2.9g P · 1 cup
- 🥒
15. Cucumber
19 kcal · 0.8g P · 1 cup sliced
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