Free generator
Cutting meal plan generator
A 7-day high-protein cutting plan that hits your deficit, preserves muscle and uses the food you already own. Filling meals, not 1,200-kcal misery.
Real deficit
20–25% below maintenance. Steady fat loss, no crashes.
Muscle-sparing protein
2.0–2.4g/kg locked in every day so you keep your gains.
High-volume meals
Lean meat, eggs, veg, low-cal carbs. Full plates, not snacks.
What a good cutting meal plan actually does
Cutting is one job: lose fat without losing muscle. That means a moderate calorie deficit (20–25%), aggressive protein (2.0–2.4g per kg), and meals built around volume so you stay full. ProteinPlan turns those rules into actual food from your fridge.
A sample cutting day (~1,900 kcal, 200g protein)
- • Breakfast: 3 eggs + 4 egg whites, spinach, 1 slice rye — ~400 kcal, 40g protein
- • Lunch: 200g chicken breast, big salad, 100g (cooked) rice, olive oil — ~550 kcal, 55g protein
- • Snack: 250g 0% Greek yogurt + berries — ~200 kcal, 25g protein
- • Dinner: 200g white fish, roasted veg, sweet potato — ~500 kcal, 45g protein
- • Evening: Whey + cottage cheese — ~250 kcal, 35g protein
Cutting meal plan FAQ
How big should my deficit be?
20–25% below maintenance. Anything aggressive eats into your muscle and tanks training.
How much protein when cutting?
2.0–2.4g per kg. Highest protein you'll ever eat — it's what saves your muscle in a deficit.
Carbs or no carbs?
Carbs. They fuel your training, and training is what tells your body to keep the muscle.