When you’re aiming to “cut” – a term that is often used to describe reducing body fat while preserving lean muscle – having a well-structured meal plan can make all the difference.
Cutting requires a delicate balance: consuming fewer calories than you burn (a caloric deficit) while ensuring your body gets the nutrients it needs to maintain energy, support recovery, and protect muscle mass.
A meal plan that’s tailored to cutting can help simplify this process.
It provides a clear roadmap, reducing the guesswork and helping you stay consistent with your nutrition. By planning meals in advance, you can better control portion sizes, balance macronutrients (proteins, fats, and carbohydrates), and avoid the pitfalls of impulsive eating or nutrient gaps.
In addition, a thoughtful meal plan can save time, reduce stress, and make it easier to stick to your goals, even on busy days.
Read on for a guide on how to create a meal plan for cutting, including how to calculate your caloric needs, balance your macronutrients, and incorporate foods that support satiety and overall health.
When it comes to cutting, the way you distribute your macronutrients – protein, carbohydrates, and fats – can significantly impact your results. While there’s no one-size-fits-all approach, understanding the role of each macronutrient and tailoring your intake to your body’s needs can help optimize fat loss while preserving muscle.
Protein is essential during a cutting phase as it helps preserve lean muscle mass while you’re in a caloric deficit. You should aim for 1.2 to 2.2 grams of protein per kilogram of body weight (or roughly 0.54 to 1 gram per pound) (1). This range ensures your muscles have the amino acids they need for repair and maintenance. High-protein foods such as chicken, fish, eggs, tofu, and legumes are excellent choices.
Carbohydrates often get a bad rap during cutting, but they’re essential for energy, particularly if you’re engaging in regular workouts. The key is to prioritize complex carbs such as whole grains, vegetables, and fruits, which provide sustained energy and fiber. Depending on your activity level, carbs might make up 45-65% of your daily caloric intake. Active individuals may need more to support performance and recovery (2).
Dietary fats are vital for hormone production, brain health, and overall well-being. While fats are calorie-dense, they shouldn’t be eliminated. Instead, focus on healthy fats from sources such as avocados, nuts, seeds, and olive oil. A good starting point is to allocate 20-30% of your daily calories to fats (3).
Your macro split will depend on factors such as your age, sex, activity level, and personal preferences. For example, someone who is doing high-intensity workouts may need more carbs, while a less active individual may benefit from a slightly lower carb intake. Experimenting and tracking your progress can help you find the right balance.
Read more: 50 Grams Of Carbs Per Day Meal Plan For The Keto Diet
Eating during a cutting phase requires a strategic approach to ensure you’re in a caloric deficit while still meeting your body’s nutritional needs. Here are some evidence-based tips to guide you:
Focus on nutrient-dense, minimally processed foods that provide vitamins, minerals, and fiber. These include lean proteins, colorful vegetables, whole grains, and healthy fats. Nutrient-dense foods help you feel full and energized (4), even with fewer calories.
Portion control is essential when cutting. Using tools such as a food scale or measuring cups can help you avoid overeating (5). Visual cues, such as filling half your plate with vegetables, can also be helpful.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
As previously mentioned, protein is non-negotiable during cutting. Include a source of protein in every meal and snack to support muscle maintenance and keep hunger at bay.
Meal timing can play a role in managing hunger and energy levels (6). Many people find success with smaller, more frequent meals throughout the day, while others prefer intermittent fasting or three balanced meals. Choose a pattern that is aligned with your lifestyle and keeps you consistent.
Hydration is often overlooked but it’s essential for overall health and performance (7). Drinking water before meals can also help control appetite and prevent overeating (8).
Incorporate foods that promote fullness, such as high-fiber vegetables, whole grains, protein, and healthy fats. For example, adding a handful of nuts or a drizzle of olive oil to your salad can make it more satisfying.
While cutting requires discipline, it’s important to allow for occasional treats. This can help you stay motivated and prevent feelings of deprivation. The 80/20 rule – eating nutrient-dense foods 80% of the time and enjoying indulgences 20% of the time – can be a helpful guideline.
Your body’s needs may change as you progress. Regularly assess your energy levels, performance, and body composition, and adjust your caloric intake or macro split as necessary. Remember, cutting is a temporary phase, and the goal is to do it in a way that supports your long-term health.
When you’re in a caloric deficit, hunger can be one of the biggest challenges. Choosing foods that promote satiety – keeping you full for longer – can make a cutting diet more manageable. Here are some nutrient-dense, filling options to consider:
Protein is the most satiating macronutrient, which means it helps you feel full longer (9). Include lean sources such as chicken breast, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, and legumes in your meals.
Fiber adds bulk to your meals without adding many calories (10). Vegetables such as broccoli, spinach, kale, zucchini, cauliflower, and bell peppers are excellent choices. They’re low in calories but high in volume, which helps you feel satisfied.
Whole grains such as oats, quinoa, brown rice, and whole-wheat bread provide complex carbohydrates and fiber, which slow digestion and keep you energized (11). They’re an excellent way to fuel your workouts while staying full.
Fats take longer to digest, which can help curb hunger (12). Include sources such as avocados, nuts, seeds, and olive oil in moderation. A small handful of almonds or a drizzle of olive oil on your salad can make a big difference.
Foods such as lentils, chickpeas, and black beans are rich in both protein and fiber, which makes them a double win for satiety. They’re also versatile and can be added to soups, salads, or main dishes.
Foods such as watermelon, cucumbers, and celery are high in water content, which can help you feel full without consuming many calories, and help you stay hydrated. They’re great for snacking or adding to meals.
Probiotic-rich foods such as kimchi, sauerkraut, and plain Greek yogurt can support gut health, which is important for overall health and the immune system (13). They also add flavor and variety to your meals.
While they’re not filling on their own, spices such as cinnamon, ginger, and cayenne pepper can enhance the flavor of your meals and may help curb certain cravings (14).
For more details about best foods for cutting, take a look at our prior publication.
While no food is inherently “bad”, some choices can make it difficult to stick to a cutting diet. These foods are often calorie-dense, low in nutrients, or may trigger overeating. Here’s what to look out for:
Drinks such as soda, sweetened coffee, and energy drinks are high in calories but don’t provide satiety. Opt for water, herbal teas, or black coffee instead.
Chips, cookies, and crackers are often high in refined carbs, unhealthy fats, and added sugars. They’re easy to overeat and don’t keep you full for long.
Fried items such as French fries, fried chicken, and onion rings are calorie-dense and often lack the nutrients your body needs. Baking or air-frying can be healthier alternatives.
White bread, pastries, and sugary cereals aren’t particularly high in fiber and can leave you feeling hungry soon after eating. Choose whole-grain options instead.
Sauces such as mayonnaise, ranch dressing, and barbecue sauce can add a lot of hidden calories to your meals. Opt for lighter options such as mustard, salsa, or a squeeze of lemon.
Alcoholic beverages are calorie-dense and can also lower your inhibitions, making it easier to overeat. If you choose to drink, do so in moderation and account for the calories.
Foods such as frozen pizzas, instant noodles, and packaged meals are often high in sodium, unhealthy fats, and empty calories. Preparing meals at home allows you to control the ingredients and portion sizes.
While these may seem like good options, they’re often loaded with added sugars or artificial ingredients to compensate for the lack of fat. Focus on nutrient-dense, minimally processed foods instead.
A well-structured meal plan for cutting should be focused on simplicity, balance, and sustainability. Below is a 3-day meal plan that is designed to provide variety while being easy to prepare and rotate. Each day includes three main meals and one snack, which ensures a balance of protein, healthy fats, and fiber-rich carbohydrates to support satiety and energy levels.
Day 1
Breakfast: Scrambled eggs with sautéed spinach and a side of whole-grain toast.
Snack: Greek yogurt with a handful of mixed berries.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette.
Dinner: Baked salmon with roasted broccoli and a side of quinoa.
Day 2
Breakfast: Overnight oats topped with sliced banana and a sprinkle of chia seeds.
Snack: A boiled egg with a small handful of almonds.
Lunch: Turkey and avocado wrap with a side of raw vegetable sticks.
Dinner: Stir-fried tofu with mixed vegetables served over brown rice.
Day 3
Breakfast: Vegetable-packed omelet with a side of fresh fruit.
Snack: Cottage cheese with a few slices of cucumber.
Lunch: Grilled shrimp with a quinoa and arugula salad, drizzled with lemon juice.
Dinner: Lean beef or turkey burger (lettuce-wrapped) with a side of roasted sweet potato wedges.
This meal plan is designed to be flexible and adaptable. You can swap proteins, vegetables, or grains based on your preferences or what you have on hand. The goal is to keep meals simple, nutrient-dense, and enjoyable, making it easier to stay consistent during your cutting phase.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
To use this meal plan:
Estimate your daily calorie needs, start with your total daily energy expenditure (TDEE), which accounts for your basal metabolic rate (BMR) and activity level.
Once you have your TDEE, create a deficit of 10-25% depending on your goals and timeline. For example, if your TDEE is 2,000 calories, a 20% deficit would mean consuming 1,600 calories per day.
After determining your calorie target, distribute those calories across macronutrients:
Adjust portion sizes of proteins, carbs, and fats to fit your calorie and macro targets. For example, increase or decrease the amount of quinoa, chicken, or avocado based on your needs.
Your calorie needs may change as you lose weight or increase activity levels. Regularly reassess your TDEE and adjust your intake to maintain a sustainable deficit. If your progress stalls, consider a smaller deficit or a temporary diet break to reset your metabolism. To learn more about the cutting workout plan, check out our in-depth article on the topic.
The timing of your meals during a cutting phase can influence your energy levels, workout performance, and hunger management. While meal timing isn’t as important as maintaining a caloric deficit and hitting your macronutrient targets, it can still play a supportive role in your overall success.
Ultimately, the best meal timing is one that is aligned with your schedule and keeps you consistent. Pay attention to your hunger cues and energy levels, and adjust your eating pattern as needed.
Read more: 1,000-Calorie Deficit Meal Plan: What You Should Know For Safe And Effective Weight Loss
The duration of a cutting phase depends on your goals, starting point, and how your body responds to a caloric deficit. While there’s no universal timeline, here are some general guidelines to consider:
A safe and sustainable rate of fat loss is 0.5-1% of your body weight per week. For most people, this translates to losing 0.5-2 pounds per week (15). Rapid weight loss can lead to muscle loss, fatigue, and other negative side effects, so slower is often better.
For many individuals, a cutting phase lasts 6-12 weeks, depending on how much fat they aim to lose. Shorter cuts (4-6 weeks) may be suitable for those with minimal fat to lose, while longer cuts (12+ weeks) may be necessary for more significant goals.
Extended periods of cutting can be physically and mentally taxing. If you’re cutting for more than 12 weeks, you should consider incorporating diet breaks – periods of eating at maintenance calories for 1-2 weeks. This can help prevent metabolic adaptation, reduce stress, and improve adherence.
Regularly assess your weight, body composition, and overall well-being. If your progress stalls or you experience excessive fatigue, it may be time to adjust your calorie intake, take a break, or transition to a maintenance phase.
Cutting is a temporary phase, not a long-term lifestyle. Once you’ve achieved your goal, focus on transitioning to a maintenance plan that supports your health and fitness in the long run.
Aim for 1.2 to 2.2 grams of protein per kilogram of body weight (or 0.54 to 1 gram per pound). This range helps preserve muscle mass while in a caloric deficit and supports recovery from workouts. Yes, eggs are an excellent choice for cutting. They’re high in quality protein, rich in essential nutrients, and promote satiety, which makes them a versatile and nutrient-dense food for a cutting diet. Yes, rice can be included in a cutting diet. Opt for whole-grain varieties such as brown or wild rice, which provide fiber and sustained energy. Portion control is the key to ensuring it fits within your calorie and macronutrient goals. Yes, bananas can be part of a cutting diet. They’re a natural source of carbohydrates, potassium, and quick energy, which makes them a great pre- or post-workout snack. Stick to moderate portions to align with your calorie goals.Frequently Asked Questions
How much protein do I need while cutting?
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A well-structured meal plan for cutting is the cornerstone of achieving fat loss while preserving muscle mass. By understanding your calorie needs, balancing macronutrients, and incorporating nutrient-dense, satisfying foods, you can create a sustainable plan that is tailored to your goals. Remember, cutting is a temporary phase, and the key to long-term success lies in consistency, flexibility, and a focus on overall well-being.
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