Cutting meal plan, for holding muscle.
A cut is a small, steady calorie gap while you keep lifting and keep protein high. This week sits near 2,000 calories a day, with 170 to 185 g of protein and enough volume that meals still fill a plate. Alma can fit it to your goal.
Built from ISSN sports nutrition and NIDDK advice.
The rules
Three habits hold the muscle
Protein earns its place
25 g or more at every meal, four times a day.
Keep the gap small
A modest gap, so training still works.
Volume from vegetables
Vegetables take up room at most lunches and dinners.
Sample week
Seven days near 2,000 calories
About 1,950 to 2,050 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastEgg white scramble with oats6 egg whites and 1 whole egg, ¾ cup dry oats cooked, ½ cup berries, 1 tbsp peanut butter
LunchChicken and rice bowl5 oz cooked chicken breast, 1 cup cooked white rice, 1 cup peppers and onions, ½ cup salsa, 1 tsp olive oil
SnackWhey shake with a banana1 scoop whey, 1 cup 2% milk, 1 banana
DinnerCod with potatoes and asparagus6 oz cooked cod, 1½ cups roasted potatoes, 2 cups asparagus, 2 tsp olive oil
About 1,990 kcal177 g protein221 g carbs
Day 2Tuesday
- BreakfastTurkey sausage and eggs2 turkey sausage links, 3 eggs, 2 slices whole-grain toast, 1 cup 2% milk
- LunchTuna and edamame rice bowl1 can tuna, 1 cup cooked white rice, 1 cup shelled edamame, 2 tsp mayo, cucumber
- SnackCottage cheese with an apple1 cup cottage cheese, 1 apple, cinnamon
- DinnerLean beef stir-fry6 oz cooked 96% lean ground beef, ¾ cup cooked white rice, 2 cups broccoli and peppers, 1 tsp sesame oil, 1 tbsp soy sauce
About 2,060 kcal175 g protein192 g carbs
Day 3Wednesday
- BreakfastCottage cheese toast with berries2 slices whole-grain toast, 1 cup cottage cheese, 1 cup strawberries, 1 tsp honey
- LunchChicken and hummus plate5 oz cooked chicken breast, ⅓ cup hummus, 1 whole-wheat pita, 2 cups cucumber and tomato salad, 1 tsp olive oil
- SnackWhey shake with cherries1 scoop whey, 1 cup 2% milk, 1 cup frozen cherries
- DinnerShrimp skewers with rice6 oz cooked shrimp, 1 cup cooked white rice, 2 cups grilled vegetables, 2 tsp olive oil
About 1,950 kcal177 g protein218 g carbs
Day 4Thursday
- BreakfastEggs with smoked salmon2 eggs, 2 oz smoked salmon, 2 slices whole-grain toast, ½ avocado, cucumber
- LunchTurkey chili bowl1½ cups chili with 5 oz cooked ground turkey and kidney beans, ¾ cup cooked white rice
- SnackCottage cheese with cucumber1 cup cottage cheese, 1 cup cucumber, everything seasoning
- DinnerChicken with quinoa and broccoli6 oz cooked chicken breast, 1 cup cooked quinoa, 2 cups broccoli, 2 tsp olive oil
About 1,970 kcal177 g protein175 g carbs
Day 5Friday
- BreakfastOvernight oats with whey¾ cup dry oats, 1 scoop whey, ½ cup 2% milk, ½ cup blueberries
- LunchChicken and sweet potato bowl6 oz cooked chicken breast, 1 large sweet potato, 1 cup green beans, 2 tsp olive oil
- SnackCottage cheese with strawberries and almonds1 cup cottage cheese, 1 cup strawberries, ½ oz almonds
- DinnerSirloin with potatoes6 oz cooked sirloin steak, 1¼ cups roasted potatoes, 1½ cups green beans, 1 tsp olive oil
About 1,980 kcal183 g protein191 g carbs
Day 6Saturday
- BreakfastEgg bowl with breakfast potatoes3 eggs, 1 cup diced breakfast potatoes, 1 oz cheddar, 1 cup spinach
- LunchTuna sandwich on rye2 slices rye bread, 2 cans tuna, 1 tbsp mayo, 1 cup carrot sticks, 1 apple
- SnackWhey shake and an orange1 scoop whey, 1 cup 2% milk, 1 orange
- DinnerChicken with salsa verde5 oz cooked chicken breast, 1 cup cooked white rice, 2 cups roasted peppers and onions, 2 tbsp salsa verde
About 2,010 kcal174 g protein199 g carbs
Day 7Sunday
- BreakfastCottage cheese with peaches and oats1 cup cottage cheese, ½ cup dry oats cooked, 1 peach, 1 tsp honey
- LunchRoast turkey with rice6 oz roast turkey breast, 1¼ cups cooked white rice, 2 cups roasted vegetables, 2 tsp olive oil
- SnackGreek yogurt with raspberries1 cup Greek yogurt, ½ cup raspberries, 1 tbsp chia seeds, 1 tsp honey
- DinnerWhite fish with rice and carrots7 oz cooked cod, 1 cup cooked white rice, 1 cup roasted carrots, 2 cups spinach, 2 tsp olive oil
About 1,980 kcal174 g protein224 g carbs
Shopping list
What to buy
Most days
Lean proteinChicken breast, turkey, lean ground beef, sirloin, cod, shrimp, tuna, egg whiteschicken breastsalmonegg
Now and then
Weigh rice and potatoes cooked, not dry, so the numbers on the page match your plate.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 1,950 to 2,050 calories a day, with 170 to 185 g of protein and 25 to 33 g of fiber. Every day is built to land near 2,000. If you train less, drop the snack and the week still works.
What is a cutting meal plan?
A cut is a stretch of eating a little less than you burn while you keep lifting, with the aim of holding on to muscle. It is the same idea as any calorie deficit, with more weight on protein and training.
How much protein do I need while cutting?
The ISSN position stand says 1.4 to 2.0 g of protein per kg of body weight a day suits most people who train. This week gives 170 to 185 g, which fits a larger lifter, so scale down if you are smaller. Check with your clinician first if you have kidney disease.
Will I lose strength on a cut?
It depends on you. Lifting a few times a week at the same weights, sleeping enough and keeping protein up are the parts you control. A small gap makes all three easier to manage.
Can I do cardio on this plan?
Yes. Keep easy cardio easy and put the hard sessions on the days with the most carbs, like Sunday and Monday here. If training feels flat for more than a week, the gap may be too big.
How long should a cut last?
Long enough to be worth the effort and short enough to stay sharp. Plan a stretch at maintenance calories afterward. A clinician or dietitian can help you set a length that suits you, and Alma can change the calorie level when you are ready.
How does Alma help with a cutting meal plan?
Alma builds a plan around your goal and the foods you like, so the week fits the way you already eat. Log a meal by photo, voice or text in about 10 seconds, and each meal gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- Harvard T.H. Chan School of Public Health: Protein
- Dietary Guidelines for Americans, 2025-2030
- Harvard T.H. Chan School of Public Health: Fiber
- ISSN position stand: protein and exercise
- NIDDK: eating and physical activity to lose or maintain weight
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.