5 The Cut Meal Plans
Choosing the One That’s Right for You
To get started on the Cut meal plan, choose the weight category that matches your current body weight. You’ll find the plans for men listed first, and then the plans for women. Look at the following chart to determine your starting weight, and then turn to the pages that include your personalized Cut meal plan:
MEN:
Starting Weight: 220+ pounds
Starting Daily Caloric Intake: 2,200 to 2,250 calories
Starting Weight: 180–219 pounds
Starting Daily Caloric Intake: 2,000 to 2,050 calories
Starting Weight: 160–179 pounds
Starting Daily Caloric Intake: 1,800 to 1,850 calories
Starting Weight: Under 160 pounds
Starting Daily Caloric Intake: 1,600 to 1,650 calories
WOMEN:
Starting Weight: 220+ pounds
Starting Daily Caloric Intake: 1,700 to 1,750 calories
Starting Weight: 180–219 pounds
Starting Daily Caloric Intake: 1,600 to 1,650 calories
Starting Weight: 160–179 pounds
Starting Daily Caloric Intake: 1,500 to 1,550 calories
Starting Weight: 140–159 pounds
Starting Daily Caloric Intake: 1,400 to 1,450 calories
Starting Weight: Under 140 pounds
Starting Daily Caloric Intake: 1,300 to 1,350 calories
Making the Cut: Real People, Real Results
Name: Dionne Davis
Age: 43
Location: Rock Hill, South Carolina
Occupation: CEO and founder, FitFigures magazine
Height: 5'8"
Starting weight: 198 pounds
Ending weight: 180 pounds
When I first started The Cut, I felt very full because I was actually eating food on a regular schedule, and tired because I wasn’t used to going to the gym five days a week. After about two weeks, my body became a clock and knew when it was time to eat. Because I had the right nutrients in my body, I was ready for and looked forward to my workouts.
Going to the gym five days a week was a challenge but I quickly became a gym rat… and after just two weeks, I noticed a difference in my body. I took pictures every two or three weeks, so I could actually see a difference. Now I feel fantastic, and The Cut definitely curbed my sugar intake. I’ve learned how to eat to live, rather than live to eat.
DAILY CALORIE TARGET CHART
You already know the number of calories you’ll consume during the first four weeks of The Cut. You’ll decrease the number of calories you consume during the next four weeks, and again the four weeks after that, to spur fat loss and avoid weight loss plateaus:
Initial (Weeks 1–4) Calorie Target: 2,200
Weeks 5–8 Calorie Target: 2,000
Weeks 9–12 Calorie Target: 1,800
Initial (Weeks 1–4) Calorie Target: 2,000
Weeks 5–8 Calorie Target: 1,800
Weeks 9–12 Calorie Target: 1,600
Initial (Weeks 1–4) Calorie Target: 1,800
Weeks 5–8 Calorie Target: 1,600
Weeks 9–12 Calorie Target: 1,500
Initial (Weeks 1–4) Calorie Target: 1,700
Weeks 5–8 Calorie Target: 1,500
Weeks 9–12 Calorie Target: 1,300
Initial (Weeks 1–4) Calorie Target: 1,600
Weeks 5–8 Calorie Target: 1,500
Weeks 9–12 Calorie Target: 1,400
Initial (Weeks 1–4) Calorie Target: 1,500
Weeks 5–8 Calorie Target: 1,400
Weeks 9–12 Calorie Target: 1,300
Initial (Weeks 1–4) Calorie Target: 1,400
Weeks 5–8 Calorie Target: 1,300
Weeks 9–12 Calorie Target: 1,200
Initial (Weeks 1–4) Calorie Target: 1,300
Weeks 5–8 Calorie Target: 1,300*
Weeks 9–12 Calorie Target: 1,200
THE CUT MEAL PLANS
Here are the Cut meal plans, based on calorie targets. Choose the one that you’ll use for the first four weeks:
2,200-Calorie Cut Meal Plan
If your goal is 2,200 calories, each day you’ll consume:
7 lean proteins
6 starchy carbs
5 fibrous carbs
6 healthy fats
You will have two servings of protein, two servings of starchy carbs, one to two servings of fibrous carbs, and one to two servings of healthy fats (depending on the meal) each meal, along with two servings of healthy fats as a midafternoon snack. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P P
SC SC
C
F
Lunch
P P
SC SC
C C
F
Snack
F F
Dinner
P P
SC SC
C C
F F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
2 eggs, cooked any way (2 P)
1 cup cooked oatmeal, plain (2 SC)
1 banana (C)
2 fish oil capsules (F)
Lunch
6 ounces chicken breast, chopped (2 P)
1 cup black beans (2 SC)
4 cups spinach-and-kale mix (2 C)
2 teaspoons olive oil (F)
Snack
¼ cup unsalted almonds (about 24 almonds) (2 F)
Dinner
Carne Asada Tacos (2 servings) (see recipe, here) (2 P 2 SC 2 F)
2 cups steamed broccoli or mixed vegetables (2 C)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Huevos Rancheros (make with an extra egg) (see recipe, here) (2 P SC C F)
½ cup cooked oatmeal, plain (SC)
2 fish oil capsules (F) (optional)
Lunch
Creole Kidney Beans (2 servings) (see recipe, here) (2 P 2 SC 2 C 2 F)
Snack
2 tablespoons unsalted walnuts (about 12 walnut halves) (F)
Dinner
Buffalo Wings (2 servings) (see recipe, here) (2 P 2 F)
1 cup cooked brown rice (2 SC)
2 cups Simple Steamed Cauliflower (see recipe, here) (2 C)
2,000-Calorie Cut Meal Plan
If your goal is 2,000 calories, each day you’ll consume:
6 lean proteins
5 starchy carbs
5 fibrous carbs
6 healthy fats
You will have one to two servings of protein, one to two servings of starchy carbs, one to two servings of fibrous carbs, and one serving of healthy fats at each meal, and a midafternoon snack of two servings of healthy fats. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC SC
C
F
Lunch
P P
SC SC
C C
F
Snack
F F
Dinner
P P
SC
C C
F F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
1 egg, scrambled or hard-boiled (P)
1 cup cooked oatmeal, plain (2 SC)
1 cup strawberries (C)
2 fish oil capsules (F)
Lunch
Creole Kidney Beans (2 servings) (see recipe, here) (2 P 2 SC 2 C 2 F)
Snack
2 tablespoons unsalted almonds (about 12 almonds) (F)
Dinner
Baked Salmon and Asparagus Bundles (2 servings) (see recipe, here) (2 P 2 C 2 F)
1 small baked potato, plain (SC)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Huevos Rancheros (see recipe, here) (P SC C F)
2 fish oil capsules (F) (optional)
Lunch
Warm Chard, Kale, and White Bean Salad (2 servings) (see recipe, here) (2 P 2 SC 2 C 2 F)
Snack
2 tablespoons unsalted pistachios (about 24) (F)
Dinner
Steak Barcelona (2 servings) (see recipe, here) (2 P 2 C 2 F)
½ cup cooked brown rice (SC)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Southwestern Tofu Scramble (2 servings) (see recipe, here) (2 P 2 SC 2 C 2 F)
2 fish oil capsules (F) (optional)
Lunch
6 ounces cooked chicken or turkey breast, chopped, for salad (2 P)
2 cups mixed salad greens with 1 cup chopped carrots and peppers, and 1 cup white beans (2 C 2 SC)
2 teaspoons olive oil (to top salad)(F)
Snack
¼ cup unsalted almonds (about 24 almonds) (2 F)
Dinner
Simple Oven-Roasted Chicken Breast (2 servings) (see recipe, here) (2 P 2 F)
1 small baked potato, plain (SC)
2 cups Simple Steamed Broccoli (see recipe, here) (2 C)
1,800-Calorie Cut Meal Plan
If your goal is 1,800 calories, each day you’ll consume:
5 lean proteins
5 starchy carbs
5 fibrous carbs
5 healthy fats
You will have one to two servings of protein, one to two servings of starchy carbs, one to two servings of fibrous carbs, and one healthy serving of healthy fats each meal; you’ll also have two servings of healthy fats as a midafternoon snack. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC
C
F
Lunch
P P
SC SC
C C
F
Snack
F F
Dinner
P
SC SC
C C
F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Southwestern Tofu Scramble (see recipe, here) (P SC C F)
2 fish oil capsules (F) (optional)
Lunch
6 ounces chicken breast, chopped (to top spinach) (2 P)
2 cups spinach topped with 1 cup chopped carrots and bell peppers and 1 cup white beans (2 C 2 SC)
2 teaspoons olive oil (F)
Snack
¼ cup unsalted almonds (about 24 almonds) (2 F)
Dinner
Crispy Baked Fish and Kale (see recipe, here) (P C F)
1 cup quinoa, prepared per package directions (2 SC)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
1 egg, hard-boiled (P)
½ cup cooked oatmeal, plain (SC)
1 cup strawberries (add to oatmeal) (C)
2 fish oil capsules (F)
Lunch
Buffalo Turkey Lettuce Wraps (2 servings) (see recipe, here) (2 P 2 C 2 F)
1 cup cooked brown rice (2 SC)
Snack
2 tablespoons unsalted walnuts (about 12 walnut halves) (F)
Dinner
Apple-Dijon Pork Chop (see recipe, here) (P C F)
1 cup millet, cooked according to package directions (2 SC)
1,700-Calorie Cut Meal Plan
If your goal is 1,700 calories, each day you’ll consume:
5 lean proteins
4 starchy carbs
5 fibrous carbs
4 healthy fats
You will have one to two servings of protein, one to two servings of starchy carbs, one to two servings of fibrous carbs, and one to two servings of healthy fats each meal; you’ll also have one serving of fibrous carbs as a midafternoon snack. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC SC
C
F
Lunch
P
SC
C
F
Snack
C
Dinner
P P
SC
C C
F F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
1 cup nonfat Greek yogurt (P)
1 cup cooked oatmeal, plain (2 SC)
1 cup strawberries (C)
2 fish oil capsules (F)
Lunch
Warm Chard, Kale, and White Bean Salad (see recipe, here) (P SC C F)
Snack
1 small apple (C)
Dinner
Jerk Shrimp with Lime-Infused Pineapple (2 servings) (see recipe, here) (2 P 2 C 2 F)
½ cup quinoa, prepared per package directions (SC)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Huevos Rancheros (see recipe, here) (P SC C F)
2 fish oil capsules (F) (optional)
½ cup cooked oatmeal, plain (SC)
Lunch
Moroccan Bean Salad (see recipe, here) (P SC C F)
Snack
1 small banana (C)
Dinner
Baked Salmon and Asparagus Bundles (2 servings) (see recipe, here) (2 P 2 C 2 F)
½ cup cooked brown rice (SC)
1,600-Calorie Cut Meal Plan
If your goal is 1,600 calories, each day you’ll consume:
5 lean proteins
3 starchy carbs
5 fibrous carbs
4 healthy fats
You will have one to two servings of protein, one serving of starchy carbs, one to two servings of fibrous carbs, and one to two servings of healthy fats each meal; you’ll also have one serving of fibrous carbs as a midafternoon snack. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC
C
F
Lunch
P
SC
C
F F
Snack
C
Dinner
P P
SC
C C
F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Huevos Rancheros (see recipe, here) (P SC C F)
2 fish oil capsules (F) (optional)
Lunch
Beef Noodle Pho (see recipe, here) (P SC C F)
Snack
1 medium apple (C)
Dinner
Baked Salmon and Asparagus Bundles (2 servings) (see recipe, here) (2 P 2 C 2 F)
½ cup quinoa, prepared per package directions (SC)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Southwestern Tofu Scramble (see recipe, here) (P SC C F)
2 fish oil capsules (F) (optional)
Lunch
Simple Oven-Roasted Chicken Breast, chopped (see recipe, here) (P F)
½ cup cooked brown rice (SC)
2 cups mixed greens topped with 2 teaspoons olive oil (C F)
Snack
2 small plums (C)
Dinner
Apple-Dijon Pork Chop (with an extra serving of pork) (see recipe, here) (2 P C F)
1 small baked potato, plain (SC)
1 cup Simple Steamed Carrots (see recipe, here) (C)
1,500-Calorie Cut Meal Plan
If your goal is 1,500 calories, each day you’ll consume:
4 lean proteins
3 starchy carbs
5 fibrous carbs
4 healthy fats
You will have one serving of protein, one serving of starchy carbs, one to two servings of fibrous carbs, and one to two servings of healthy fats each meal; you’ll also have one serving of fibrous carbs as a midafternoon snack. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC
C C
F
Lunch
P
SC
C
F
Snack
C
Dinner
P
SC
C
F F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Loaded Breakfast Potato Skins (see recipe, here) (P SC F)
2 fish oil capsules (F) (optional)
1 orange (C)
Lunch
Classic Greek Salad (see recipe, here) (P C F)
½ cup white beans (add to salad) (SC)
Snack
1 medium apple (C)
Dinner
Jerk Shrimp with Lime-Infused Pineapple (see recipe, here) (P C F)
½ cup cooked brown rice (SC)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
1 egg, scrambled (P)
½ cup cooked oatmeal, plain (SC)
2 cups strawberries (2 C)
2 fish oil capsules (F)
Lunch
Beef Noodle Pho (see recipe, here) (P SC C F)
Snack
2 small plums (C) and 2 tablespoons unsalted walnuts (F)
Dinner
Steak Barcelona (see recipe, here) (P C F)
½ cup cooked brown rice (SC)
1,400-Calorie Cut Meal Plan
If your goal is 1,400 calories, each day you’ll consume:
4 lean proteins
3 starchy carbs
5 fibrous carbs
3 healthy fats
You will have one serving of protein, one serving of starchy carbs, one to two servings of fibrous carbs, and one serving of healthy fats each meal; you’ll also have one serving of fibrous carbs as a midafternoon snack. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC
C
F
Lunch
P
SC
C
F
Snack
C
Dinner
P
SC
C C
F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Southwestern Tofu Scramble (see recipe, here) (P SC C F)
2 fish oil capsules (F) (optional)
Lunch
Buffalo Turkey Lettuce Wraps (see recipe, here) (P C F)
½ cup cooked brown rice (SC)
Snack
2 small tangerines (C)
Dinner
Grilled Greek Yogurt Chicken (see recipe, here) (P C F)
½ cup quinoa, prepared per package directions (SC)
1 cup Simple Steamed Spinach (see recipe, here) (C)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
1 cup plain nonfat yogurt (P)
½ cup cooked oatmeal, plain (SC)
1 cup cantaloupe, cut into pieces (C)
2 fish oil capsules (F)
Lunch
Creole Kidney Beans (see recipe, here) (P SC C F)
Snack
1 apple (C)
Dinner
Roasted Garlic Spaghetti Squash “Ramen” (see recipe, here) (P C F)
½ cup cooked brown rice (SC)
1 cup Simple Steamed Green Beans (see recipe, here) (C)
1,300-Calorie Cut Meal Plan
If your goal is 1,300 calories, each day you’ll consume:
4 lean proteins
3 starchy carbs
4 fibrous carbs
3 healthy fats
You will have one serving of protein, one serving of starchy carbs, one serving of fibrous carbs, and one serving of healthy fats each meal; you’ll also have one serving of fibrous carbs as a midafternoon snack. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC
C
F
Lunch
P
SC
C
F
Snack
C
Dinner
P
SC
C
F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
1 cup nonfat Greek yogurt (P)
½ cup cooked oatmeal, plain (SC)
1 cup strawberries (C)
2 fish oil capsules (F)
Lunch
Pesto Chicken Soup (see recipe, here) (P C F)
½ cup white beans (add to soup) (SC)
Snack
2 small plums (C)
Dinner
Steak Barcelona (see recipe, here) (P C F)
½ cup cooked brown rice (SC)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Homemade Granola (see recipe, here) (P SC C F)
Lunch
Moroccan Bean Salad (see recipe, here) (P SC C F)
Snack
1 medium apple (C)
Dinner
Baked Salmon and Asparagus Bundles (see recipe, here) (P C F)
½ cup whole-grain pasta (SC)
1,200-Calorie Cut Meal Plan
If your goal is 1,200 calories, each day you’ll consume:
4 lean proteins
2 starchy carbs
4 fibrous carbs
3 healthy fats
You will have one serving of protein, one serving of starchy carbs, one serving of fibrous carbs, and one serving of healthy fats two meals a day; for the third meal, you’ll have one serving of protein, fibrous carbs, and healthy fat. You’ll also have an afternoon snack of fibrous carbs. Two days a week, you will swap out two meals (for four meals total) as cheat meals. (You can eat whatever you want for your cheat meals—as long as the portion is no larger than your fist.)
Here’s the meal plan blueprint:
Morning (or before working out)
Protein shake (P)
Breakfast
P
SC
C
F
Lunch
P
SC
C
F
Snack
C
Dinner
P
C
F
Here’s what a day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
1 egg, hard-boiled (P)
½ cup cooked oatmeal, plain (SC)
1 cup blueberries (C)
2 fish oil capsules (F)
Lunch
Simple Oven-Roasted Chicken Breast (see recipe, here) (P F)
½ cup cooked brown rice (SC)
1 cup Simple Steamed Green Beans (see recipe, here) (C)
Snack
1 medium apple (C)
Dinner
Crispy Baked Fish and Kale (see recipe, here) (P C F)
Here’s what another day on the plan might look like:
Morning (or before working out)
Protein shake (P)
Breakfast
Huevos Rancheros (see recipe, here) (P SC C F)
2 fish oil capsules (F) (optional)
Lunch
Warm Chard, Kale, and White Bean Salad (see recipe, here) (P SC C F)
Snack
1 orange (C)
Dinner
Apple-Dijon Pork Chop (see recipe, here) (P C F)
Making the Cut: Real People, Real Results
Name: Sharad Cara
Age: 51
Location: Cape Town, South Africa
Occupation: Orthodontist
Height: 5'9"
Starting weight: 202.8 pounds
Ending weight: 182.5 pounds
Over the last 20 years, I’ve tried at least six different diet and exercise plans and worked with personal trainers, but haven’t been able to lose weight and keep it off. One of the things I liked about The Cut was that it offered structure for both the meal plan and the training plan.
I would love to do the weights and cardio in one session, but I just don’t have enough time in the mornings. So I did the weight training in the morning, before work, and the cardio in the evening, after work.
This whole program has been life changing for me. My daily routine has changed. My training routine has improved. My eating habits have changed. I am feeling so much fitter and stronger. My resting pulse rate has dropped from an average of 69 to 59.
When I wake up in the morning, it is so noticeably easy for me to sit up in bed—because I have been doing so many sit-ups in this program. The simple act of putting on my socks and tying my shoelaces is effortless.
My success on The Cut has affected my family as well. My wife realized that she can cook the Cut foods, so my family now eats the same healthy dinners together. My wife and kids have seen the difference in my body, and they know that my diet played a huge role, so they want to eat like me!
In 12 weeks, I lost 5 inches around my waist and lowered my body fat percentage by 5 percent on the program. That’s incredible! I know that this way of life will stay with me forever and it has definitely inspired my family. I can highly recommend this program to anyone. I have firsthand experience that it definitely works.
