If you’ve ever started a cut and felt overwhelmed by what to eat, you’re not alone. Getting leaner isn’t just about training hard — it’s about eating with purpose. A cutting meal plan removes the guesswork, keeps you consistent, and helps you balance calories and macros so you actually see results.
Here, I’ve outlined a sample 7-day cutting meal plan that I used during my cut, complete with a grocery list and daily macros to help you get started on your own cut!
What Is a Cutting Meal Plan?
A cutting meal plan is a structured way of eating during a calorie deficit. The goal is to burn fat without sacrificing strength or muscle mass.
Here’s what that means in practice:
- Calories: You’ll eat fewer than you burn, but not so few that you crash. The idea is to consume just enough calories below or equal to your cutting calorie quota. You can use a TDEE calculator to find out what your cutting calories should be. The basic math is:
Cutting Calories = TDEE – 600
(TDEE means your Total Daily Energy Expenditure.) - Macros: Protein stays high, carbs are adjusted to fuel training, and fats are kept moderate for hormones and satiety.
- Food choices: Lean proteins, whole carbs, and healthy fats form the base of every meal. You also have healthy snack options in case you’re peckish between meals.
Note: During a cut, you don’t necessarily have to consume up to your calorie quota for the day. You can eat below it as long as you’re satisfied, so you don’t overstuff yourself with food. This is where intuitive eating comes in.
How This Plan Works
During my early days of losing weight, I struggled to figure out what to eat without derailing my progress. The truth is, not everyone can eat like a bodybuilder on a cut and still stick to it — tracking every single bite can feel overwhelming. The key is to track your core meals and limit in-between eating to one snack per day. That said, discipline and restraint are essential.
- Calories: ~2,000 per day (adjust up or down depending on your bodyweight, gender, and activity level). You may need to consume well below 2,000 calories, so use a TDEE calculator for accuracy.
- Macros: The main macro to watch is protein. The recommended intake for muscle preservation during a cut is 1.2 to 2 grams of protein per kg of body weight. For example, as an 80kg individual, my minimum daily protein intake is 96g.
- Meals: 1–2 core meals + 1–2 snacks per day. Sometimes, I do just 1 core meal and 1 snack, which also allows me to practice intermittent fasting. Adjust as needed, but avoid exceeding your calorie quota.
- Flexibility: Swap foods within the same category (e.g. chicken for turkey, rice for quinoa) as long as your macros stay balanced. The goal is to build a meal plan you actually enjoy, so you don’t feel miserable during your cut. This helps you stay disciplined for the long haul.
7-Day Cutting Meal Plan
Day 1
Meal 1: Baked oats (656 calories, 26g protein, 99.1g carbs, 18.9g fats)
Ingredients: 1 banana, 40g oats, low-fat milk, 1 egg, honey, baking powder, and chocolate chips
Video on how to prepare Baked oats: Use only the ingredients listed here, but the same process as in the video. You can microwave the mixture on high heat for 3 to 5 minutes if you don’t have an oven.
Meal 2: Toasted bread and eggs with sardine + milk (1,104 calories, 73.1g protein, 96g carbs, 45.9g fats)
Ingredients: 4 slices of bread, 1 sardine, 4 eggs
Video on How to prepare Toasted bread and eggs with sardine + milk: Pour the contents of the sardine (fish and oil) into a pan and sauté for 1–2 minutes. In a separate bowl, crack the eggs, add seasoning, and whisk until smooth. Pour the egg mixture into the pan with the sardine and cook until set, stirring in between. Use the fried egg and sardine to make a toast sandwich, and enjoy with a glass of milk.
Snack: 50g air-popped popcorn + 1 apple (265 calories, 6.7g protein, 57.8g carbs, 2.4g fats)
Daily total: 2,205 calories, 105g protein
Day 2
Meal 1: Protein smoothie bowl (640 calories, 39g protein, 85g carbs, 15g fats)
Ingredients: 1 scoop whey protein, 1 banana, 40g oats, 150g frozen berries, 200ml low-fat milk, 1 tbsp peanut butter
Video on how to prepare a Protein smoothie bowl
Meal 2: Grilled chicken with rice and broccoli (1,020 calories, 72g protein, 100g carbs, 18g fats)
Ingredients: 200g chicken breast, 150g rice, 100g broccoli, 10g olive oil
Video on how to prepare Grilled chicken with rice and broccoli
Snack: 2 rice cakes with Greek yogurt dip + 1 orange (305 calories, 14g protein, 53g carbs, 3g fats)
Daily total: 1,965 calories, 125g protein
Day 3
Meal 1: Omelet with toast (780 calories, 42g protein, 65g carbs, 30g fats)
Ingredients: 3 eggs + 3 egg whites, 2 slices whole wheat bread, spinach, mushrooms, onions
Video on how to prepare an Omelet with toast
Meal 2: Tuna quinoa salad (1,100 calories, 68g protein, 90g carbs, 28g fats)
Ingredients: 150g tuna, 150g quinoa, 50g chickpeas, lettuce, cucumber, 15g olive oil
Video on how to prepare Tuna quinoa salad
Snack: 1 apple + 20g almonds (230 calories, 5g protein, 25g carbs, 12g fats)
Daily total: 2,110 calories, 115g protein
Day 4
Meal 1: Oats pancake (799 calories, 43g protein, 97g carbs, 25.3g fats)
Ingredients: 80g oats, eggs, low-fat milk, honey, baking powder
Video on how to prepare an oat pancake
Meal 2: Noodles with eggs + sardine + zero-cal drink (1,105 calories, 56.7g protein, 95.9g carbs, 53.2g fats)
Ingredients: Noodles, eggs, sardine
Video on how to prepare Noodles with eggs and sardine: Boil the noodles in boiling water for about 2 minutes for it to soften. Use a frying pan to fry the sardine using only the oil from the sardine, add the cracked eggs to the sardine, and fry them together. Introduce the pre-boiled noodles into the pan, add seasoning, and stir for about 2 minutes to achieve an even consistency.
Snack: 50g air-popped popcorn (193 calories, 6.4g protein, 38.8g carbs, 2.2g fats)
Daily total: 2,097 calories, 106.1g protein
Day 5
Meal 1: Protein pancakes (710 calories, 45g protein, 85g carbs, 18g fats)
Ingredients: 70g oats, 1 scoop whey protein, 1 banana, 2 egg whites, 200ml low-fat milk
Video on how to prepare Protein pancakes: Add the whey protein to your blender mix and blend together with the other ingredients.
Meal 2: Turkey meatballs with zucchini noodles (1,000 calories, 68g protein, 70g carbs, 32g fats)
Ingredients: 200g ground turkey, zucchini spirals, marinara sauce, 10g olive oil, parmesan cheese (optional)
Video on how to prepare Turkey meatballs with zucchini noodles
Snack: Greek yogurt (150g) + strawberries (100g) + 10g walnuts (270 calories, 18g protein, 22g carbs, 10g fats)
Daily total: 1,980 calories, 131g protein
Day 6
Meal 1: Overnight oats (690 calories, 40g protein, 92g carbs, 16g fats)
Ingredients: 60g oats, 1 scoop whey protein, 200ml low-fat milk, 50g raspberries, 15g chia seeds
Video on how to prepare Overnight oats
Meal 2: Shrimp stir-fry with rice (1,030 calories, 70g protein, 95g carbs, 20g fats)
Ingredients: 200g shrimp, 150g rice, 150g mixed vegetables, 10g olive oil
Video on how to prepare Shrimp stir-fry with rice
Snack: Popcorn (50g) + 1 apple (200 calories, 5g protein, 43g carbs, 2g fats)
Daily total: 1,920 calories, 115g protein
Day 7
Meal 1: Smoothie bowl (675 calories, 38g protein, 95g carbs, 15g fats)
Ingredients: 1 scoop whey protein, 40g oats, 100g frozen berries, 200ml almond milk, 1 tbsp almond butter
Video on how to prepare a smoothie bowl
Meal 2: Grilled salmon + sweet potato + asparagus (1,050 calories, 65g protein, 95g carbs, 30g fats)
Ingredients: 200g salmon, 200g sweet potato, 100g asparagus, 10g olive oil
Video on how to prepare
Snack: Protein bar + 20g walnuts (310 calories, 20g protein, 25g carbs, 12g fats)
Daily total: 2,035 calories, 123g protein
Tip: Use a calorie tracker app on your phone, like the Samsung Health app, to track your food. The app provides details about your macros and calories for each portion size you input. This would help you stay on track with your deficit.
Grocery List for the Sample Cutting Meal Plan
Proteins
- Chicken breast
- Ground turkey
- Lean beef
- Salmon
- Shrimp
- Tuna (canned in water)
- Sardines (canned in water or oil)
- Eggs + egg whites
- Whey protein powder
- Greek yogurt (low-fat or non-fat)
- Cottage cheese (optional)
- Protein bar (optional)
Carbohydrates
- Oats
- Brown/white rice
- Quinoa
- Sweet potatoes
- Whole wheat bread
- Whole wheat tortillas (optional)
- Noodles (Indomie or similar, sparingly)
- Couscous (optional swap)
- Rice cakes
- Popcorn kernels (air-popped)
Vegetables
- Spinach
- Broccoli
- Asparagus
- Zucchini
- Mushrooms
- Onions
- Mixed peppers
- Lettuce/mixed greens
- Cucumber
Fruits
- Bananas
- Apples
- Blueberries
- Strawberries
- Raspberries
- Oranges
- Frozen berry mix
Fats
- Olive oil
- Almond butter
- Peanut butter
- Walnuts
- Almonds
- Chia seeds
Extras
- Honey
- Baking powder
- Marinara sauce
- Salsa
- Spices/seasonings (salt, pepper, paprika, garlic, etc.)
- Zero-calorie drinks (optional)
Tip: If you are on a tight budget and can’t do an extensive meal prep like this, you can pick 2 to 3 meals and rotate them throughout the 7 days as you see fit. For me, my best go-to meals are DAY 1, 2, and 4. I usually rotate them 2 to 3 times each week when I don’t feel like doing an extensive meal prep and shopping list.
Meal Prep Tips
Preparing food daily can be challenging — especially when balancing the gym with work and life. That’s where meal prep helps. Instead of cooking every day, take an evening (like Saturday or Sunday) to prep meals in advance.
- Cook protein in bulk: Grill chicken or turkey for 3–7 days at once.
- Use containers: Portion meals ahead of time so you’re not eyeballing servings.
- Season smart: Rotate spices and sauces to keep meals interesting. For example, prepare chicken in different marinades so you don’t get bored.
- Stock snacks: Keep high-protein, low-calorie snacks like jerky, protein bars, or Greek yogurt on hand.
Common Mistakes to Avoid
- Starving yourself: Don’t go on a hunger strike. It’ll make you miserable and eventually cause you to binge.
- Keeping junk food around: If you’re not disciplined, remove it from your house before starting a cut.
- Impulse shopping: Only buy what you need for your meal plan. Skip the chips and biscuits.
- Cutting carbs completely: Carbs fuel your workouts — don’t eliminate them.
- Neglecting recovery: Sleep, hydration, and rest days matter as much as diet. This is when your body repairs muscle tissue broken down in training.
Conclusion
Cutting doesn’t have to be complicated. This 7-day meal plan gives you structure: clear meals, macros, and a grocery list you can follow without second-guessing yourself. Stick to it, adjust portions for your body, and you’ll be leaner, stronger, and closer to your goal physique in no time.
Oh, and don’t forget to check out the Ultimate Guide to Cutting Weight for training strategies and tips to make your cut even more effective.
FAQs
Can I swap foods in this plan?
Yes — just keep swaps in the same macro category (chicken → turkey, rice → quinoa, almonds → walnuts).
Do I need supplements?
Not required, but whey protein, creatine, and fish oil can make your cut easier and more effective.
Will I lose belly fat on this plan?
Yes — as long as you’re consistent with your calorie deficit, belly fat will drop along with overall fat.
