30 Days Out Calculator Results

When your goal is to get ripped, an airtight nutrition plan is absolutely essential. Here are all the tools you need to cut maximum fat during 30 Days Out.

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Two Ways to Use Your Results

1
Follow the daily totals

Using the foods list at the bottom, distribute your daily calorie and macro totals across as many meals as you like.

2
Follow the meals

Spread your calories and macros over six meals per day, as shown below. Customize your meals with foods from the full list.

Week 1

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

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Week 2

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Week 3

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Week 4

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

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Week 5

Day 29 Day 30

Protein Options

Food Serving Size Calories Protein Carbs Fats
Beef Ground Lean 1 oz 46 7g 0g 2g
Bison 1 oz 48 8g 0g 2g
Catfish 1 oz 29 5g 0g 1g
Chicken, Skinless 1 oz 46 9g 0g 1g
Cod 1 oz 29 6g 0g 0g
Crab, Blue 1 oz 29 6g 0g 0g
Duck, Skinless 1 oz 56 7g 0g 3g
Egg, Omega 3 1 large (50g) 77 6g 1g 5g
Egg Whites 1 large (33g) 16 4g 0g 0g
Fage Yogurt 1 oz 16 2g 2g 0g
Filet Mignon 1 oz 65 8g 0g 3g
Flank Steak 1 oz 57 8g 0g 3g
Flounder 1 oz 33 7g 0g 0g
Haddock 1 oz 31 7g 0g 0g
Halibut 1 oz 39 7g 0g 1g
NY Strip 1 oz 79 7g 0g 6g
Orange Roughy 1 oz 29 6g 0g 0g
Perch 1 oz 34 7g 0g 1g
Red Snapper 1 oz 36 7g 0g 0g
Salmon 1 oz 51 7g 0g 2g
Scallops 1 oz 31 6g 0g 0g
Sea Bass 1 oz 35 7g 0g 1g
Shrimp 1 oz 28 6g 0g 0g
Surimi 1 oz 28 4g 2g 0g
Tilapia 1 oz 36 7g 0g 1g
Tuna 1 oz 32 7g 0g 0g
Ground Turkey Breast 1 oz 66 8g 0g 4g
Venison 1 oz 42 8g 0g 1g

Fat Options

Food Serving Size Calories Protein Carbs Fats
Almonds 1 oz 162 6g 6g 14g
Almond Butter 1 tbsp 101 2g 3g 9g
Almond Meal 1 oz 162 6g 6g 14g
Avocado 1 oz 45 1g 2g 4g
Cashews 1 oz 155 5g 9g 12g
Cashew Butter 1 tbsp 94 3g 4g 8g
Flax Seed 1 tbsp 55 2g 3g 4g
Flax, Olive Oil 1 tbsp 119 0g 0g 14g
Macadamia 1 oz 201 2g 4g 21g
MCT Oil 1 tbsp 126 0g 0g 14g
Peanuts 1 oz 159 7g 5g 14g
Peanut Butter 1 oz 165 7g 6g 14g
Pistachio 1 oz 156 6g 8g 12g
Sunflower Seed 1 oz 164 6g 6g 14g
Walnuts 1 oz 183 4g 4g 18g

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Carb Options

Food Serving Size Calories Protein Carbs Fats
Black Beans 1 oz 37 2g 7g 0g
Beans Cranberry Style 1 oz 38 3g 7g 0g
Bread, Multi Grain 1 slice 69 3g 11g 1g
Brown Rice 1 oz 31 1g 7g 0g
Couscous 1 oz 31 1g 7g 0g
Granola 1 oz 137 4g 15g 7g
Grits 1 oz 17 0g 4g 0g
Lentils 1 oz 32 3g 6g 0g
Oatmeal 1 oz 20 1g 4g 0g
Oats Steel Cut 1 oz 109 5g 19g 2g
Peas (Green Split) 1 oz 23 2g 4g 0g
Potatoes 1 oz 26 1g 6g 0g
Quinoa 1 oz 34 1g 6g 1g
Whole Wheat Wrap 1 medium 104 3g 18g 2g
Yams 1 oz 32 0g 8g 0g
Alfalfa Sprouts 1 oz 6 1g 1g 0g
Asparagus 1 oz 6 1g 1g 0g
Bok-Choy 1 oz 3 0g 1g 0g
Broccoli 1 oz 10 1g 2g 0g
Cabbage 1 oz 7 0g 2g 0g
Carrots 1 oz 10 0g 2g 0g

Carb Options Continued

Food Serving Size Calories Protein Carbs Fats
Cauliflower 1 oz 7 1g 1g 0g
Celery 1 oz 4 0g 1g 0g
Cucumber 1 oz 4 0g 1g 0g
Edamame 1 oz 34 3g 3g 1g
Eggplant 1 oz 7 0g 2g 0g
Green Beans 1 oz 9 1g 2g 0g
Iceberg Lettuce 1 oz 4 0g 1g 0g
Kale 1 oz 14 1g 3g 0g
Mushrooms 1 oz 7 1g 1g 0g
Onions 1 oz 11 0g 3g 0g
Peppers, Sweet Green 1 oz 6 0g 1g 0g
Peppers, Sweet Red 1 oz 9 0g 2g 0g
Peppers, Rings (Cento) 1 oz 10 0g 1g 0g
Peperoncini 1 oz 11 1g 3g 0g
Pickles 1 oz 3 0g 1g 0g
Romaine Lettuce 1 oz 5 0g 1g 0g
Spinach 1 oz 6 1g 1g 0g
Squash, Butternut 1 oz 13 0g 3g 0g
Tomatoes 1 oz 5 0g 1g 0g
Zucchini 1 oz 4 0g 1g 0g
           


Dairy Options, Use Sparingly

Food Serving Size Calories Protein Carbs Fats
Cheese 1 oz 113 7g 0g 9g
Cottage Cheese 1 oz 20 3g 1g 0g
Feta Cheese 1 oz 74 4g 1g 6g
Milk 1 oz 14 1g 1g 1g
Yogurt 1 oz 16 2g 2g 0g