Cutting Meal Planner

Cutting Meal Planner

weight loss meal planner

There are a lot of meal planners out there but mine are specifically for athletes. What’s the difference? Athletes and bodybuilders have higher protein needs and also have more dietary discipline than the general population. The other difference is that bodybuilders always are looking to maximize gains are willing to do what it takes to get optimal results. What is “optimal” fat loss? My definition is to lose the fat as quickly as possible without losing any muscle. The fastest way to lose fat is to stop eating completely but that is not optimal because you cannibalize a lot of muscle in the process. Likewise, a “cut” hovering around your TDEE is just a waste of time. Most bodybuilders are very good at intuitively being able to maintain bodyfat without calorie counting and they are also good at knowing how to do a clean bulk but when it comes to cutting, even I have trouble nailing it – thats where this meal planner comes in. No muss, no fuss. Plug in your data and its tells you the optimal meals with optimally sized portions as well as how long your cut will take!

Lets look at the difference between this weight loss meal planner and my cutting meal planner so you can choose the meal plan that best suits your needs:



caloric reduction

diet type

Weight Loss Meal Planner



low fat

Cutting Meal Planner (this page)



low carb

very high
Free custom meal planner


-25% to +25%

Low carb, Medium carb, Keto, Paleo, Mediterranean

0.5 – 1.25 g/lb

If you are a serious bodybuilder or athlete with less than 10 pounds of fat to remove then I would suggest the cutting meal planner. If you have more than 10 pounds fat to remove I would suggest this weight loss meal planner because its better for long duration use. If you don’t like the foods in these plans, use the free custom meal planner where you give your taste preferences and then a perfect days worth of planned meals is designed based upon your goals and your personal metabolic rate.

I agree to consult with my physician before starting this diet.
Step 1: Enter Your Gender
Step 2: Enter Your Weight
Step 3: Enter Your Height
Step 4: Enter Your Age
Step 5: Enter Weekly Cardio
Step 6: Enter Current Bodyfat
Step 7: Enter Target Bodyfat


Basal Metabolic Rate (BMR)
Daily calories to maintain weight (TDEE)
Number pounds to lose:

Number kilograms to lose:

Number weeks to reach step 7 bodyfat goal:


Daily Macros

Total Daily Calories calories
Calories Per Meal calories
Protein 45% grams
Carbohydrates* 30% grams
Fat** 25% grams

Your Personalized Cutting Meal Plan

Food Quantity
Cals pro carb fat
Meal 1
oats cups g g g g
whey protein powder oz g g g g
fish oil oz g g g g
Meal 2
3 hrs
meal 1
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 3
3 hrs
meal 2
mixed frozen veggies cups g g g g
scrambled egg whites eggs eggs g g g
nuts oz g g g g
Meal 4
3 hrs
meal 3
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 5
3 hrs
meal 4
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 6
3 hrs
meal 5
oats cups g g g g
whey protein powder oz g g g g
fish oil oz g g g g

Questions or Suggestions?

If you have questions or suggestions for improving this tool, please see the “contact me” section.


Many people ask if they can make substitutions and the answer is “Yes”, IF you know what you are doing and why .. but why bother? Its a lot easier just to use my Free custom meal planner where you get to select the exact foods you want without having to get out your reading glasses and calculator. There is a very good reason for the way this meal plan is the way it is and if you go substituting brown rice for oats, corn for the mixed frozen vegetables, and hamburger for the chicken breasts then you have just ruined the whole thing. My suggestion is to adhere to this meal plan precisely or use my Free custom meal planner.

Do you recommend losing weight this fast?

No, I dont! Some people are procrastinators and leave weight loss till its nearly too late, all I am trying to do here is to give them their best option once they are in a bad situation. In my opinion, slow changes are always the best. I would rather see newcomers to fitness do a much more gradual program that would allow them to both add muscle and lose bodyfat at the same time and for this you want at most a 10% caloric deficit. For intermediates I would rather see them maintain a steady bodyfat rather than bulking and cutting because I dont think it buys them any gains and I dont think its healthy. Advanced bodyuilders have to bulk and cut, I’m not in favor of it but I understand the need (for them) and this tool helps them do it. Alles Klar?

Can I Get Ripped Faster Than This?

Sure, do more cardio! In step 5 you will note that if you do more cardio you will get to your target bodyfat sooner. So you already doing over 7 hours of cardio a week, can you burn the pounds off faster than that? Depends, how much muscle do you want to lose? At a 25% caloric reduction, this is already pushing the limits – usually I dont recommend any more than a 20% reduction for people wanting to keep their muscle mass. How desparate are you to weigh less? You worked hard to gain that muscle and now you are going to lose it just because you didnt start your cut soon enough? Shame on you! Consider this a learning experience. Next time you know you need to cut, plan for it carefully by monitoring your bodyfat and weekly putting your info into this calculator to make sure that you can reach your target bodyfat by your contest, photo shoot or show date.


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