Cutting Nutrition Plan — 8 Weeks

Welcome to your cut

This 8-week plan will help you reveal your muscle definition by losing fat — without sacrificing the muscle you worked hard for, with no extreme diet or absurd deprivation. A progressive, sustainable, science-based method. Inside you'll find how to calculate your needs, 56 days of detailed menus, 40+ recipes, your shopping lists and a complete vegan version.

This document is your pocket meal plan: follow the menus day by day, prep your groceries with the lists provided, and let the definition appear week after week.

What you'll get

• Steady fat loss (0.5 to 0.8% of your bodyweight per week).
• Maintenance of your muscle mass thanks to high protein.
• 56 days of ready-to-follow menus, balanced and tasty.
• Eating habits you'll keep after the cut.

How to use this plan

• Calculate your needs (chapter "Your custom macros").
• Follow the menus week by week, or pick from the 40+ recipes.
• Do your shopping with the weekly lists provided.
• Weigh yourself once a week, fasted, and adjust if needed.

A cut is a marathon, not a sprint. A steady loss of 0.5 to 0.8% of your bodyweight per week preserves muscle. Going faster = melting muscle and breaking your metabolism.

The principle of cutting

Cutting means losing fat mass while preserving muscle. It requires three things at once.

• A moderate caloric deficit: 15 to 20% below your maintenance, no more.
• High protein: 2 to 2.4 g per kg to protect lean mass.
• Keeping up strength training: it's the signal that tells the body to hold onto muscle.

Carbs and fats fill the rest of your calories: they give you the energy to train and support your hormones. You don't cut them out — you adjust them.

Here's how to calculate your needs in 3 steps. No precision scale needed: these benchmarks are enough for the vast majority of cases.

Step 1 — Your maintenance

Quick estimate: bodyweight (kg) × 30 to 33 (depending on your activity). Example for 75 kg, moderately active: 75 × 31 ≈ 2,325 kcal/day maintenance.

Step 2 — Your deficit

Subtract 15 to 20%: 2,325 − 18% ≈ 1,900 kcal/day. That's your cutting calorie target.

Step 3 — Split into macros

Calorie benchmarks by bodyweight

Adjust after 2 weeks: no loss → cut 100-150 kcal (evening carbs). Losing too fast (> 1%/week) or losing strength → add 100-150 kcal.

The golden rules of cutting

• A protein source at EVERY meal (0.4 g/kg per serving).
• Half the plate vegetables: volume, satiety, micronutrients.
• Carbs mostly around training (energy + recovery).
• 2 to 2.5 L of water/day: a big glass before each meal (satiety effect).
• Limit liquid sugar and alcohol (empty calories that sabotage the deficit).
• 1 treat meal per week to last the distance without cracking.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8 (finish)

Tip: you can keep the same breakfast 2-3 days in a row to simplify — variety matters across the week. Always adjust the PORTIONS to YOUR macros (previous chapter).

Protein

• Chicken, turkey, lean (5%) beef
• White fish, salmon, tuna
• Eggs, skyr, 0% fromage blanc
• Tofu, tempeh, legumes
• Whey (option)

Carbs & starches

• Rice, quinoa, wholegrain pasta
• Sweet potato, potatoes
• Oats, wholegrain bread
• Fruit (banana, apple, berries)

Vegetables & fats

• Broccoli, zucchini, spinach, green beans, bell pepper, salad, tomato
• Olive oil, avocado, almonds, walnuts
• Lemon, garlic, herbs, spices (unlimited)

1. Skyr-oats-berries

• 200 g skyr
• 40 g oats
• 1 handful of berries

Mix skyr and oats, let sit 5 min, add the fruit.

2. Protein omelette

• 3 eggs
• Spinach, tomato
• 1 slice of wholegrain bread

Beat the eggs, cook with the vegetables on low heat, serve with the bread.

3. Protein porridge

• 50 g oats
• 250 ml milk
• 1 scoop whey
• Cinnamon

Heat the oats in the milk for 3 min, off the heat stir in the whey and cinnamon.

4. Protein pancakes

• 1 banana
• 2 eggs
• 40 g oats
• 1/2 scoop whey

Blend everything, cook small pancakes in a pan. Top with fruit.

5. Avocado-egg toast

• 2 slices of wholegrain bread
• 1/2 avocado
• 2 eggs
• Lemon, pepper

Mash the avocado on the bread, add the eggs (fried or poached).