Cutting Diet Meal Plan: Lose Fat, Keep Muscle
A "cut" is about revealing the muscle you've built by stripping away fat — without losing that muscle in the process. The key is a controlled calorie deficit paired with high protein. Here's how to structure a cutting diet meal plan that gets you lean while keeping your hard-earned muscle.
The Two Rules of Cutting
- A calorie deficit — you need to eat less than you burn to lose fat
- High protein — to signal your body to burn fat, not muscle, for that energy
Add resistance training and you'll hold onto your muscle and lose fat — exactly the outcome a cut is for.
How to Structure Your Cutting Meal Plan
- Protein: keep it high — around 1.6–2.2g per kg bodyweight (30g+ per meal). This is non-negotiable on a cut
- Calories: a moderate deficit — aggressive crash diets cost you muscle and are hard to sustain
- Carbs and fats: reduce from maintenance, but keep enough carbs to fuel training
- Volume: prioritise high-protein, high-fibre foods that keep you full on fewer calories
The Easiest Way to Cut
The brutal part of cutting is staying in a deficit while feeling hungry and still hitting your protein. Our Lean range is built precisely for this:
- 400–550 calories per meal — keeps you in your deficit
- 30g+ protein per meal — preserves muscle and keeps you full
- Real, whole-food ingredients that satisfy
- Fully portioned, so you stay on track without counting
Because the meals are already calorie-controlled and protein-dense, the deficit takes care of itself. Favourites include the Cajun Chicken & Cauliflower Rice.
Frequently Asked Questions
How big should my deficit be?
Moderate — aggressive deficits cost muscle and are hard to maintain. Aim for steady fat loss of around 0.5–1kg per week.
Why is protein so important when cutting?
It's what tells your body to burn fat rather than muscle for energy, so you keep your shape.
Will I lose strength on a cut?
Some strength dip is possible in a deficit, but high protein and continued training minimise it.
How long should a cut last?
Long enough to reach your target leanness — typically a few weeks to a few months, depending on your starting point.
Make Cutting Simple
Stay in your deficit and keep your muscle without the calorie maths. Build a plan around our Lean range.
Build My Meal Plan →
Want to see the Lean range?
Questions? Email shop@mealprep.nz or call 07 572 5700.
General information only, not personalised dietary advice.
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