A Week of Cutting Meals

Seven days of high-protein plates a little over 2,000 calories, built so hunger shows up as late in the day as it can.

Goal
Cutting
Calories / day
2122
Protein / day
173 g
Days
7

Who this week is for

Someone in a deliberate deficit who still trains hard, and who wants the protein high enough that the weight coming off is mostly fat.

The full week

How to run this week

Protein is the number to hold steady when the calories come down. Every day here clears 150 g, most of it in the two largest meals, because that is where it is easiest to eat and hardest to forget.

Three of the seven breakfasts are the same plate. That is on purpose. Repetition at the start of the day removes a decision on the mornings when you have the least patience for one, and leaves the variety for meals you eat sitting down.

If a day runs long and you get hungry at 9pm, the snack is the part to move rather than the part to cut. Shifting the afternoon snack to the evening keeps the total honest and buys you the hour before bed.

Frequently asked questions

How many calories is this meal plan?
Between about 2,000 and 2,200 a day, depending on which day you are on. Every number on the page is derived from the ingredients, not typed in beside them, so what you see is what the plate adds up to.
Is this enough food to train on?
For most people in a moderate deficit, yes. If you are training five or six days a week and the weight is falling faster than about 1% of bodyweight a week, you are cutting too hard, and the fix is more food rather than more cardio.
Can I swap meals between days?
Yes. Days are built to similar totals for exactly that reason, so moving Thursday dinner to Tuesday changes very little. Swapping within a slot is safer than swapping across one, since the breakfasts here are deliberately lighter than the dinners.

Run a week built for your numbers, not the average reader's

This week is fixed. A generated one moves with your targets, your training and your pantry, and tells you why every time it changes.

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