Cutting Meal Plan (2,100 kcal, High Protein)
Three 2,100-calorie menus with 170 g of protein to lose fat while keeping muscle. High protein and a moderate deficit for people who already train.
The numbers
- Calories
- 2,078 kcal
- Protein
- 169 g
- Carbohydrates
- 207 g
- Fat
- 67 g
- Fibre
- 29 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Men who already train and want to get lean without losing strength.
How to follow it
- Keep your training loads: it is the signal for your body to keep muscle.
- Lose 0.5–1% of body weight a week; faster increases muscle loss.
- Optionally eat fewer carbs on rest days while keeping the weekly average.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Tuna canned in water (drained)320 g
- Egg whites300 g · 9 pcs
- Pork tenderloin (roasted)200 g
- Chicken breast (grilled)170 g
- Shredded chicken (cooked)150 g
- Sirloin steak (lean, grilled)150 g
Dairy
- Greek yogurt (plain, nonfat)710 g
- Cottage cheese (2% fat)230 g
Grains, bread and cereals
- White rice (cooked)430 g
- Rolled oats (dry)130 g
- Whole-wheat bread120 g
Vegetables and roots
- Sweet potato (baked)520 g
- Broccoli (steamed)240 g
- Zucchini (cooked)120 g
- Romaine lettuce120 g
- Tomato120 g
- Carrot120 g
Fruit
- Watermelon300 g
- Apple270 g · 2 pcs
- Banana180 g · 2 pcs
- Pear140 g · 1 pcs
- Orange110 g · 1 pcs
- Avocado110 g
- Tangerine / mandarin90 g · 1 pcs
Pantry
- Olive oil70 g
- Cashews60 g
- Butter40 g
- Pea protein powder20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
What is the difference between a cutting diet and a weight-loss diet?
A cut prioritises keeping muscle: higher protein, a smaller deficit and heavy strength training. In practice both reduce calories.
How long should a cut last?
Usually 8–16 weeks, depending on how much fat you want to lose. One to two-week maintenance breaks help adherence.
What are the macros of this diet?
On average 2,078 kcal a day, with 169 g of protein, 207 g of carbs, 67 g of fat and 29 g of fibre.
How many meals does this menu have?
5 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
High-Protein Meal Plan (180 g a Day)
2,000 kcal · 180 g protein · 5 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals
2200-Calorie Meal Plan: Full Day Menu
2,200 kcal · 150 g protein · 5 meals
High-Protein Meal Plan Without Protein Powder
2,500 kcal · 160 g protein · 5 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
Weight-Loss Meal Plan: 3 Sample Days
1,600 kcal · 120 g protein · 4 meals