Foods List

January 13, 2020

Foods List

January 13, 2020

When cutting weight, we are looking to consume mainly foods that are:

  1. Low in Fiber
  2. Low/moderate is Fat
  3. High in Energy (Calories)

Remember that the above only applies to the final 5-10 days before the weigh-in and after weighing-in. When not in the final phase of cutting weight, the main focus would be on maintaining a Caloric deficit in order to get as lean as possible.

As we get closer to weigh-in we will also look to consume more liquid meals and more foods that are low in weight/volume. As we get to immediately before or the evening before weigh-in, we will do our best to cook foods with methods that will remove water. For example, pan-frying eggs as opposed to boiling them.

Remember also that we are not trying to maximize health benefits or be nutritionally sound here, we are using a specialized diet in the short term in order to make weight for competition. Be assured that you will not likely suffer any detrimental health effects from this due to the short period of time (usually less than a week).

Experiment with mini-cuts during camp and during the off-season to see how your body reacts to foods and to a specialized diet. It is important to test how you react to certain things far in advance of the actual competition. The following is not a complete list of all possible food choices and should be used as a guide for making individual decisions.

Protein (Meat)

  • Eggs
  • Beef (Ground)
  • Beef (Steak)
  • Chicken (Ground)
  • Chicken (Breast/Thigh)
  • Pork (Ground)
  • Pork (Chops)
  • Pork (Lean Bacon)
  • Turkey (Ground)
  • Turkey (Bacon)
  • Salmon
  • Whitefish
  • Shrimp
  • Scallops

* Avoid cuts of meats with high-fat content

Protein (Dairy)

  • Protein Powder
  • Cottage Cheese
  • Hard Cheeses (Cheddar)
  • Low fat or 2% Milk

* Avoid dairy products with high-fat content

Carbohydrates (Vegetables)

  • Canned beets
  • Canned spinach
  • Canned tomatos
  • Canned asparagus
  • Canned green beans
  • Canned carrots
  • Potatoes (no skin)
  • Vegetable Juice (no pulp)
  • Tomato sauce
  • Baby food

* ANY low-fiber canned vegetables
* Avoid raw vegetables
* Avoid cruciferous vegetables (ex, broccoli, cauliflower, cabbage, etc.)
* Avoid beans and lentils

Carbohydrates (Grains)

  • White Bread
  • White Crackers
  • White Rice
  • Rice Cakes
  • Low-Fiber Cereal

* Avoid whole grains, wild/brown rice

Carbohydrates (Fruits)

  • Canned mandarin oranges
  • Canned peaches
  • Apple sauce
  • Bananas
  • Cantaloupe
  • Honeydew
  • Watermelon
  • Fruit juice (no pulp)
  • Baby food

* ANY low-fiber canned fruits
* Avoid raw or dried fruits

Carbohydrates (Misc)

  • Milk Chocolate
  • Energy Bars/Gels


  • Olive Oil
  • Corn Oil
  • Peanut Oil
  • Coconut Oil
  • Avocado Oil
  • Grape-seed Oil
  • Canola Oil
  • Safflower Oil
  • Butter
  • Ghee
  • Mayonaise
  • Cashew Butter

* Avoid nuts and seeds

Sample Day of Meals (more than 3 days out, no big changes in diet except adding the
water load if necessary)

Meal 1: 2-3 hard boiled eggs, turkey bacon, oatmeal w/ blueberries, coffee
Meal 2: Ground beef, small amount of oil and butter, any vegetables, white rice
Meal 3: Peanut butter and jelly sandwich, whey protein shake
Meal 4: Meatballs, canned tomatoes, pasta
Meal 5: Salmon w/ butter and lemon, rice, casein protein shake

Sample Day of Meals (less than 3 days out, restrict/eliminate fiber and sodium)

Meal 1: 4 pan fried eggs, canned spinach, coffee
Meal 2: Ribeye steak, small amount of oil and butter, white rice
Meal 3: Hershey’s milk chocolate bar, 1 slice white bread w/ cashew butter, protein shake
Meal 4: Chicken thigh, canned tomatoes, white rice
Meal 5: Salmon w/ mayonnaise, canned mandarin oranges, cottage cheese

Remember that calories do not matter at this point and it is far more important to restrict and ultimately eliminate fiber, restrict sodium, and utilize the water load. Eat as much as you need to avoid hunger, but do not over-eat. The weight will slowly come off during the week with a large portion of the weight coming off the day before weigh-ins due to fluid restriction.