Cutting Diet Plan with Body Weight Around 64Kg

 

Cutting Diet Plan (Approx. 2000–2100 kcal, 140–150g Protein)

🔁 Fixed Staples (Daily)

Item	Qty	Protein	Calories
Multigrain Bread	5 slices	13g	300 kcal
Amul Milk	250ml	6g	130 kcal
Paneer	100g	18g	265 kcal
Whey Protein	60g total	48g	240 kcal
Sattu	90g	20g	390 kcal
Peanut Butter (reduce)	10g	3g	65 kcal
Banana (Post Workout)	1 small	1g	90 kcal

Subtotal:

Protein: ~109g
Calories: ~1,480 kcal
This leaves ~500–600 kcal room for veggies, fiber, low-GI carbs.

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🍛 Replace High-Carb Items with These:

Replace This	With This (Better for Cut)	Calories	Protein
Masala Dosa	1 Boiled Egg + Veggies + 1 Multigrain Roti	~220	10g
3 Rotis + Rice + Daal	2 Small Multigrain Rotis + Mixed Veg + Daal	~400	12g
Extra Bananas (3–4)	1 Apple or Cucumber + Sprouts or Chana Salad	~150	8g

🥗 Sample Cutting Day Plan (What You Eat)

Morning (5:30–6:00 AM)

• 1 banana

• 250ml Amul milk

• 5 slices multigrain bread

• (Pre-work meal if walking: Add black coffee if needed)

Post-Walk or Light Activity

• Water + electrolytes

• No food (if you already ate banana)

Post-Workout (Evening)

• 1 scoop (30g) whey + 1 banana

• After 20 mins: blended shake with:

  • 90g Sattu

  • 30g whey

  • 10g peanut butter

  • Water

Mid-Morning (Work Break)

• 100g paneer + 50g peas

• Cucumber or salad

• Black coffee or green tea (optional)

Lunch (12:30–1 PM at work)

• 2 small rotis (multigrain)

• 1 katori mixed vegetable (dry)

• 1/2 bowl yellow daal

• Sprouts salad or curd (if available)

Dinner (6:30–7:30 PM)

• 1 roti + sauted vegetables or tofu

• Or 2 boiled eggs + salad

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🔥 Key Strategy for Cutting Fat:

• Maintain high protein to protect muscle.

• Keep carbs low to moderate, and from complex sources.

• Use fiber and hydration to stay full.

• Do 2–3 HIIT or treadmill/cardio sessions per week (20 mins fasted walk ok in morning).