{"id":80132,"date":"2025-07-25T08:35:24","date_gmt":"2025-07-25T08:35:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80132"},"modified":"2025-07-30T16:59:17","modified_gmt":"2025-07-30T16:59:17","slug":"meal-plan-for-cutting","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/","title":{"rendered":"How to Make a Meal Plan for Cutting (Sample Included)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#How_to_Split_Macros_for_Maximum_Fat_Loss\" >How to Split Macros for Maximum Fat Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Protein_The_Cornerstone_of_Cutting\" >Protein: The Cornerstone of Cutting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Carbohydrates_Fuel_for_Performance\" >Carbohydrates: Fuel for Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Fats_Essential_Not_Optional\" >Fats: Essential, Not Optional<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Adjusting_for_Individual_Needs\" >Adjusting for Individual Needs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#How_Should_I_Eat_While_Cutting\" >How Should I Eat While Cutting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#1_Prioritize_Nutrient-Dense_Foods\" >1. Prioritize Nutrient-Dense Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#2_Control_Portion_Sizes\" >2. Control Portion Sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#3_Eat_Enough_Protein\" >3. Eat Enough Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#4_Time_Your_Meals_Strategically\" >4. Time Your Meals Strategically<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#5_Stay_Hydrated\" >5. Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#6_Plan_for_Satiety\" >6. Plan for Satiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#7_Allow_for_Flexibility\" >7. Allow for Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#8_Monitor_and_Adjust\" >8. Monitor and Adjust<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Which_Foods_Keep_You_Full_on_a_Cutting_Diet\" >Which Foods Keep You Full on a Cutting Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#What_Not_to_Eat_When_on_a_Cut\" >What Not to Eat When on a Cut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#What_Is_a_Solid_Meal_Plan_for_Cutting\" >What Is a Solid Meal Plan for Cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#When_Should_I_Eat_While_Cutting\" >When Should I Eat While Cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#How_Long_Should_a_Cut_Be\" >How Long Should a Cut Be?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Aim_for_a_Sustainable_Rate_of_Fat_Loss\" >Aim for a Sustainable Rate of Fat Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Typical_Duration\" >Typical Duration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Take_Breaks_if_Needed\" >Take Breaks if Needed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Monitor_Your_Progress\" >Monitor Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Remember_the_Bigger_Picture\" >Remember the Bigger Picture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#How_much_protein_do_I_need_while_cutting\" >How much protein do I need while cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Are_eggs_good_for_cutting\" >Are eggs good for cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Can_you_eat_rice_while_cutting\" >Can you eat rice while cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#Are_bananas_good_for_a_cut\" >Are bananas good for a cut?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When you\u2019re aiming to &#8220;cut&#8221; &#8211; a term that is often used to describe reducing body fat while preserving lean muscle &#8211; having a well-structured meal plan can make all the difference.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cutting-Meal-Plan01-ezgif.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A meal plan that\u2019s tailored to cutting can help simplify this process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, a thoughtful meal plan can save time, reduce stress, and make it easier to stick to your goals, even on busy days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on for a guide on how to create a <strong><a href=\"https:\/\/betterme.world\/articles\/bodybuilding-12-week-cutting-diet-plan\/\">meal plan for cutting<\/a><\/strong>, including how to calculate your caloric needs, balance your macronutrients, and incorporate foods that support satiety and overall health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Split_Macros_for_Maximum_Fat_Loss\"><\/span><b>How to Split Macros for Maximum Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to cutting, the way you distribute your macronutrients &#8211; protein, carbohydrates, and fats &#8211; can significantly impact your results. While there\u2019s no one-size-fits-all approach, understanding the role of each macronutrient and tailoring your intake to your body\u2019s needs can help optimize fat loss while preserving muscle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75736\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-1024x640.png\" alt=\"meal plan for cutting\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_The_Cornerstone_of_Cutting\"><\/span><b>Protein: The Cornerstone of Cutting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is essential during a cutting phase as it helps preserve lean muscle mass while you\u2019re 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) (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates_Fuel_for_Performance\"><\/span><b>Carbohydrates: Fuel for Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates often get a bad rap during cutting, but they\u2019re essential for energy, particularly if you\u2019re 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 (<\/span><a href=\"https:\/\/journals.lww.com\/nutritiontodayonline\/fulltext\/2018\/01000\/high_quality_carbohydrates_and_physical.8.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats_Essential_Not_Optional\"><\/span><b>Fats: Essential, Not Optional<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dietary fats are vital for hormone production, brain health, and overall well-being. While fats are calorie-dense, they shouldn\u2019t 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 (<\/span><a href=\"https:\/\/journals.lww.com\/nutritiontodayonline\/fulltext\/2018\/01000\/high_quality_carbohydrates_and_physical.8.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Adjusting_for_Individual_Needs\"><\/span><b>Adjusting for Individual Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/50-grams-of-carbs-per-day-meal-plan-2\/\">50 Grams Of Carbs Per Day Meal Plan For The Keto Diet<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_I_Eat_While_Cutting\"><\/span><b>How Should I Eat While Cutting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating during a cutting phase requires a strategic approach to ensure you\u2019re in a caloric deficit while still meeting your body\u2019s nutritional needs. Here are some evidence-based tips to guide you:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Prioritize_Nutrient-Dense_Foods\"><\/span><b>1. Prioritize Nutrient-Dense Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/4\/1161\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), even with fewer calories.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Control_Portion_Sizes\"><\/span><b>2. Control Portion Sizes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Portion control is essential when cutting. Using tools such as a food scale or measuring cups can help you avoid overeating (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ijo201482\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Visual cues, such as filling half your plate with vegetables, can also be helpful.<\/span><\/p>\n<p><strong>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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Eat_Enough_Protein\"><\/span><b>3. Eat Enough Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Time_Your_Meals_Strategically\"><\/span><b>4. Time Your Meals Strategically<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal timing can play a role in managing hunger and energy levels (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322004045\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Stay_Hydrated\"><\/span><b>5. Stay Hydrated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hydration is often overlooked but it\u2019s essential for overall health and performance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6209729\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Drinking water before meals can also help control appetite and prevent overeating (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6209729\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Plan_for_Satiety\"><\/span><b>6. Plan for Satiety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75741\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1024x640.png\" alt=\"meal plan for cutting\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Allow_for_Flexibility\"><\/span><b>7. Allow for Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While cutting requires discipline, it\u2019s important to allow for occasional treats. This can help you stay motivated and prevent feelings of deprivation. The 80\/20 rule &#8211; eating nutrient-dense foods 80% of the time and enjoying indulgences 20% of the time &#8211; can be a helpful guideline.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Monitor_and_Adjust\"><\/span><b>8. Monitor and Adjust<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body\u2019s 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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Foods_Keep_You_Full_on_a_Cutting_Diet\"><\/span><b>Which Foods Keep You Full on a Cutting Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you\u2019re in a caloric deficit, hunger can be one of the biggest challenges. Choosing foods that promote satiety &#8211; keeping you full for longer &#8211; can make a cutting diet more manageable. Here are some nutrient-dense, filling options to consider:<\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-foods-for-weight-loss\/\"><b>High-Protein Foods<\/b><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein is the most satiating macronutrient, which means it helps you feel full longer (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/dietary-protein-its-role-in-satiety-energetics-weight-loss-and-health\/CCA49F7254E34FF25FD08A78A05DECD7\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Include lean sources such as chicken breast, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, and legumes in your meals.<\/span><\/p>\n<ul>\n<li><b>High-Fiber Vegetables<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fiber adds bulk to your meals without adding many calories (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/8\/1\/15\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Vegetables such as broccoli, spinach, kale, zucchini, cauliflower, and bell peppers are excellent choices. They\u2019re low in calories but high in volume, which helps you feel satisfied.<\/span><\/p>\n<ul>\n<li><b>Whole Grains<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whole grains such as oats, quinoa, brown rice, and whole-wheat bread provide complex carbohydrates and fiber, which slow digestion and keep you energized (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/3\/2\/364\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). They\u2019re an excellent way to fuel your workouts while staying full.<\/span><\/p>\n<ul>\n<li><b>Healthy Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fats take longer to digest, which can help curb hunger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75738\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Legumes and Pulses<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Foods such as lentils, chickpeas, and black beans are rich in both protein and fiber, which makes them a double win for satiety. They\u2019re also versatile and can be added to soups, salads, or main dishes.<\/span><\/p>\n<ul>\n<li><b>Low-Calorie, High-Volume Foods<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019re great for snacking or adding to meals.<\/span><\/p>\n<ul>\n<li><b>Fermented Foods<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/8\/1806\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). They also add flavor and variety to your meals.<\/span><\/p>\n<ul>\n<li><b>Spices and Herbs<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While they\u2019re 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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2212267223012935\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\">For more details about <strong><a href=\"https:\/\/betterme.world\/articles\/best-foods-for-cutting\/\">best foods for cutting<\/a><\/strong>, take a look at our prior publication.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_to_Eat_When_on_a_Cut\"><\/span><b>What Not to Eat When on a Cut<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While no food is inherently \u201cbad\u201d, 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\u2019s what to look out for:<\/span><\/p>\n<ul>\n<li><b>Sugary Beverages<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Drinks such as soda, sweetened coffee, and energy drinks are high in calories but don\u2019t provide satiety. Opt for water, herbal teas, or black coffee instead.<\/span><\/p>\n<ul>\n<li><b>Ultra-Processed Snacks<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chips, cookies, and crackers are often high in refined carbs, unhealthy fats, and added sugars. They\u2019re easy to overeat and don\u2019t keep you full for long.<\/span><\/p>\n<ul>\n<li><b>Fried Foods<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Refined Carbohydrates<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">White bread, pastries, and sugary cereals aren\u2019t particularly high in fiber and can leave you feeling hungry soon after eating. Choose whole-grain options instead.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75734\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>High-Calorie Condiments<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Alcohol<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Ultra-Processed Foods<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>\u201cLow-Fat\u201d or \u201cDiet\u201d Foods<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While these may seem like good options, they\u2019re often loaded with added sugars or artificial ingredients to compensate for the lack of fat. Focus on nutrient-dense, minimally processed foods instead.<\/span><\/p>\n<p>Before you start, make sure to read our earlier <strong><a href=\"https:\/\/betterme.world\/articles\/bodybuilding-12-week-cutting-diet-plan\/\">cutting diet plan<\/a><\/strong> to understand the cutting phase inside out.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Solid_Meal_Plan_for_Cutting\"><\/span><b>What Is a Solid Meal Plan for Cutting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 1<\/b><\/p>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Scrambled eggs with saut\u00e9ed spinach and a side of whole-grain toast.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Snack<\/b><span style=\"font-weight: 400;\">: Greek yogurt with a handful of mixed berries.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Lunch<\/b><span style=\"font-weight: 400;\">: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Dinner<\/b><span style=\"font-weight: 400;\">: Baked salmon with roasted broccoli and a side of quinoa.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 2<\/b><\/p>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Overnight oats topped with sliced banana and a sprinkle of chia seeds.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Snack<\/b><span style=\"font-weight: 400;\">: A boiled egg with a small handful of almonds.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Lunch<\/b><span style=\"font-weight: 400;\">: Turkey and avocado wrap with a side of raw vegetable sticks.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Dinner<\/b><span style=\"font-weight: 400;\">: Stir-fried tofu with mixed vegetables served over brown rice.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 3<\/b><\/p>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Vegetable-packed omelet with a side of fresh fruit.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Snack<\/b><span style=\"font-weight: 400;\">: Cottage cheese with a few slices of cucumber.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Lunch<\/b><span style=\"font-weight: 400;\">: Grilled shrimp with a quinoa and arugula salad, drizzled with lemon juice.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Dinner<\/b><span style=\"font-weight: 400;\">: Lean beef or turkey burger (lettuce-wrapped) with a side of roasted sweet potato wedges.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To use this meal plan:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Estimate your daily calorie needs, start with your total daily energy expenditure (TDEE), which accounts for your basal metabolic rate (BMR) and activity level.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>BMR<\/b><span style=\"font-weight: 400;\">: The number of calories your body needs to maintain basic functions such as breathing and digestion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>TDEE<\/b><span style=\"font-weight: 400;\">: BMR multiplied by an activity factor (e.g. sedentary, lightly active, very active).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75735\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">After determining your calorie target, distribute those calories across macronutrients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein<\/b><span style=\"font-weight: 400;\">: Aim for 1.2-2.2 grams per kilogram of body weight to preserve muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats<\/b><span style=\"font-weight: 400;\">: Allocate 20-30% of your total calories to healthy fats for hormone regulation and satiety.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates<\/b><span style=\"font-weight: 400;\">: Use the remaining calories for carbohydrates to fuel workouts and daily activities. This should fall within the range of 45-65% of total calories.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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. <span data-sheets-root=\"1\">To learn more about the <strong><a href=\"https:\/\/betterme.world\/articles\/cutting-workout-plan\/\">cutting workout plan<\/a><\/strong>, check out our in-depth article on the topic.<\/span><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Should_I_Eat_While_Cutting\"><\/span><b>When Should I Eat While Cutting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The timing of your meals during a cutting phase can influence your energy levels, workout performance, and hunger management. While meal timing isn\u2019t as important as maintaining a caloric deficit and hitting your macronutrient targets, it can still play a supportive role in your overall success.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pre-Workout Nutrition-<\/b><span style=\"font-weight: 400;\"> Eating a balanced meal or snack 1-3 hours before exercise can provide the energy you need for an effective workout. Carbs are important here to fuel your workout session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Post-Workout Recovery<\/b><span style=\"font-weight: 400;\"> &#8211; While earlier studies suggested a narrow 30-60 minute window for optimal nutrient absorption post-exercise, newer evidence indicates that this window may extend up to 5-6 hours, especially if a pre-workout meal was consumed. Both protein and carbs are important for muscle recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spread Meals Evenly &#8211;<\/b><span style=\"font-weight: 400;\"> Many people find that eating smaller, balanced meals every 3-4 hours helps manage hunger and maintain steady energy levels throughout the day. This approach can prevent overeating and keep you on track with your calorie goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider Intermittent Fasting &#8211;<\/b><span style=\"font-weight: 400;\"> For some, intermittent fasting (eating within a specific time window, such as 12-8 pm) can simplify meal planning and help control calorie intake. However, it\u2019s not a requirement for cutting and may not suit everyone\u2019s lifestyle or preferences.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1000-calorie-deficit-meal-plan\/\">1,000-Calorie Deficit Meal Plan: What You Should Know For Safe And Effective Weight Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Cut_Be\"><\/span><b>How Long Should a Cut Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The duration of a cutting phase depends on your goals, starting point, and how your body responds to a caloric deficit. While there\u2019s no universal timeline, here are some general guidelines to consider:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aim_for_a_Sustainable_Rate_of_Fat_Loss\"><\/span><b>Aim for a Sustainable Rate of Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/recommen.htm\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Rapid weight loss can lead to muscle loss, fatigue, and other negative side effects, so slower is often better.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Typical_Duration\"><\/span><b>Typical Duration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_Breaks_if_Needed\"><\/span><b>Take Breaks if Needed<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Extended periods of cutting can be physically and mentally taxing. If you\u2019re cutting for more than 12 weeks, you should consider incorporating diet breaks &#8211; periods of eating at maintenance calories for 1-2 weeks. This can help prevent metabolic adaptation, reduce stress, and improve adherence.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Monitor_Your_Progress\"><\/span><b>Monitor Your Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Remember_the_Bigger_Picture\"><\/span><b>Remember the Bigger Picture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cutting is a temporary phase, not a long-term lifestyle. Once you\u2019ve achieved your goal, focus on transitioning to a maintenance plan that supports your health and fitness in the long run.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75740\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_do_I_need_while_cutting\"><\/span><strong>How much protein do I need while cutting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_eggs_good_for_cutting\"><\/span><strong>Are eggs good for cutting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, eggs are an excellent choice for cutting. They\u2019re high in quality protein, rich in essential nutrients, and promote satiety, which makes them a versatile and nutrient-dense food for a cutting diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_eat_rice_while_cutting\"><\/span><strong>Can you eat rice while cutting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_bananas_good_for_a_cut\"><\/span><strong>Are bananas good for a cut?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, bananas can be part of a cutting diet. They\u2019re 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.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Plan_For_Cutting\"><span data-sheets-root=\"1\"><br \/>\n<\/span><img decoding=\"async\" class=\"aligncenter size-large wp-image-75732\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Button-Banner-Cutting-Meal-Plan-Male-Young-Man-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Button-Banner-Cutting-Meal-Plan-Male-Young-Man-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Button-Banner-Cutting-Meal-Plan-Male-Young-Man-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Button-Banner-Cutting-Meal-Plan-Male-Young-Man-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Button-Banner-Cutting-Meal-Plan-Male-Young-Man-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Button-Banner-Cutting-Meal-Plan-Male-Young-Man-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you\u2019re aiming to &#8220;cut&#8221; &#8211; a term that is often used to describe reducing body fat while preserving lean muscle &#8211; 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80133,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-80132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Make a Meal Plan for Cutting (Sample Included) - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover how to create a sustainable \u2605 MEAL PLAN FOR CUTTING \u27a4 with practical tips, balanced meals, and science-backed insights to support fat loss and muscle preservation.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Make a Meal Plan for Cutting (Sample Included)\" \/>\n<meta property=\"og:description\" content=\"Discover how to create a sustainable \u2605 MEAL PLAN FOR CUTTING \u27a4 with practical tips, balanced meals, and science-backed insights to support fat loss and muscle preservation.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-30T16:59:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-252-meal-plan-for-cutting-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c\"},\"headline\":\"How to Make a Meal Plan for Cutting (Sample Included)\",\"dateModified\":\"2025-07-30T16:59:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/\"},\"wordCount\":2777,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-252-meal-plan-for-cutting.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When you\u2019re 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.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A meal plan that\u2019s tailored to cutting can help simplify this process.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition, a thoughtful meal plan can save time, reduce stress, and make it easier to stick to your goals, even on busy days.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on for a guide on how to create a <strong><a href=\\\"https:\/\/betterme.world\/articles\/bodybuilding-12-week-cutting-diet-plan\/\\\">meal plan for cutting<\/a><\/strong>, including how to calculate your caloric needs, balance your macronutrients, and incorporate foods that support satiety and overall health.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How to Split Macros for Maximum Fat Loss<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to cutting, the way you distribute your macronutrients - protein, carbohydrates, and fats - can significantly impact your results. 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\/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Make a Meal Plan for Cutting (Sample Included) - BetterMe","description":"Discover how to create a sustainable \u2605 MEAL PLAN FOR CUTTING \u27a4 with practical tips, balanced meals, and science-backed insights to support fat loss and muscle preservation.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How to Make a Meal Plan for Cutting (Sample Included)","og_description":"Discover how to create a sustainable \u2605 MEAL PLAN FOR CUTTING \u27a4 with practical tips, balanced meals, and science-backed insights to support fat loss and muscle preservation.","og_url":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-07-30T16:59:17+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-252-meal-plan-for-cutting-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c"},"headline":"How to Make a Meal Plan for Cutting (Sample Included)","dateModified":"2025-07-30T16:59:17+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/"},"wordCount":2777,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-252-meal-plan-for-cutting.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When you\u2019re 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.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A meal plan that\u2019s tailored to cutting can help simplify this process.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In addition, a thoughtful meal plan can save time, reduce stress, and make it easier to stick to your goals, even on busy days.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on for a guide on how to create a <strong><a href=\"https:\/\/betterme.world\/articles\/bodybuilding-12-week-cutting-diet-plan\/\">meal plan for cutting<\/a><\/strong>, including how to calculate your caloric needs, balance your macronutrients, and incorporate foods that support satiety and overall health.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How to Split Macros for Maximum Fat Loss<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When it comes to cutting, the way you distribute your macronutrients - protein, carbohydrates, and fats - can significantly impact your results. While there\u2019s no one-size-fits-all approach, understanding the role of each macronutrient and tailoring your intake to your body\u2019s needs can help optimize fat loss while preserving muscle.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-gene ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/","url":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/","name":"How to Make a Meal Plan for Cutting (Sample Included) - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-252-meal-plan-for-cutting.png","dateModified":"2025-07-30T16:59:17+00:00","description":"Discover how to create a sustainable \u2605 MEAL PLAN FOR CUTTING \u27a4 with practical tips, balanced meals, and science-backed insights to support fat loss and muscle preservation.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-252-meal-plan-for-cutting.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-252-meal-plan-for-cutting.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/meal-plan-for-cutting\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"How to Make a Meal Plan for Cutting (Sample Included)"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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