top weight cutting foods for muay thai mma

Top 5 Weight Cutting Foods For Muay Thai, MMA and Other Combat Sports

Essential Foods For Your Weight Cutting Diet

There are a handful of weight cutting foods that almost every athlete and fighter should have as a major staple of their weight cutting diet. Neglecting these foods will not only make your weight cut more difficult, but missing out on these healthy foods will also make training more dreadful than it already is during fight camp.

My Top 5 Weight Cutting Foods


garlic kale chips

The garlic kale chips from Fuel The Fighter is a good way to add some flavor to kale.

Leafy greens like these are going to be a major part of your weight cutting diet for the simple fact that they are nutrient dense foods with a very tiny amount of calories. These healthy vegetables are loaded with vitamins and minerals that are essential to helping your body and mind function properly.

You can use leafy greens in a ton of different recipes. You can use them in your salads, sandwiches and smoothies or, cook them to put in other dishes like omelets or stuffed chicken. Leafy greens like kale and spinach should be one of the main staples of your weight cutting diet plan.


A huge amount of protein can be found in chicken breast, and protein is going to be very important during the weight cut process. Not only will it give you a good dose of protein, but it’s also low in calories which makes it easier to drop weight quickly.

chicken bruschetta

One of my favorite meals from Fuel The Fighter, chicken bruschetta on top of asparagus spears.

Just like leafy greens, chicken can be cooked and prepared in a ton of different ways. Normally during a weight cut, I’ll grill the chicken in a low calorie, low fat oil and season it with some garlic and onion, and then cut it up to toss in my salad.

Egg Whites

Having egg whites as a main part of your weight cutting diet is going to be important to supply your body with enough protein while limiting your calorie intake.

A couple weeks out you can eat the entire egg including the yolk, but the closer you get to weigh-ins, the smarter it will be to switch over to solely egg whites. Although the yolk has numerous heath benefits, it’s added calories and sodium that you don’t need when you are trying to cut weight for your fight.

Personally, I buy the cartons of egg whites as opposed to cracking an egg open and disposing of the yolk… I feel like it’s such a waste.

White Fish

Tilapia, cod, tuna and other lighter fish are other vital weight cutting foods to add to your diet plan. Fish, like chicken, is low in calories and high in protein, which is the perfect type of food for your weight cut.

trail mix

Trail mix is one of my go-to snacks when I’m cutting weight.

The last week of your weight cut, you might want to consider avoiding fish due to their high sodium content which can make the water cutting process a little more difficult than it has to be. Stick with egg whites and chicken so you limit the amount of salt that goes into your body.

Trail Mix

Although this is one of the weight cutting foods you should have in your diet plan, it’s important to portion the amount you eat, otherwise it could be very detrimental to you making weight easily.

Trail mix usually consists of nuts and dried fruits, which have a variety of nutrients including healthy sugars, protein, fats and a small amount of carbs. These are a perfect snack for cutting weight, however, trail mix can easily be eaten and therefore must be portioned!!!

Final Words

Cut Refuel Fight weight cutting guide for muay thaiThese are my go-to foods for cutting weight when it’s time to get serious about losing weight. That being said, these are not the only foods you should be consuming throughout your weight cut. I also eat a variety of vegetables along with the occasional fruit or carb to give me that extra boost when I need it before a training session.

If you are new to cutting weight and want a step-by-step guide to follow to make sure you make weight without killing yourself, check out my weight cutting guide, “Cut, Refuel, Fight”.

It is a simple, straight forward guide that has a detailed meal plan to follow along with tips, techniques and methods that will help make the weight cut safe and effective. Hundreds of fighters have already used it successfully to cut weight for their fights and I guarantee it will help you as well!

Also make sure to check out my nutrition guide and cookbook “Fuel The Fighter” for simple recipes to add to your daily eating schedule! Click here or the image of the guide to find out more!

What foods do you like to use when you’re cutting weight? Share your thoughts with other fighters below in the comments!

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Sean Fagan
Sean "Muay Thai Guy" Fagan owns & operates the largest online Muay Thai community and the #1 training resource for nak muay of all levels.

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