Cutting, often called a shredding phase, is a diet and training approach designed to reduce body fat while maintaining lean muscle mass. Athletes, bodybuilders, and fitness enthusiasts commonly use it, but anyone can adapt it to their fitness level.

The key cutting principle is achieving a calorie deficit—burning more calories than you consume. The number of calories you need depends on factors like height, weight, age, and activity level, which determine your metabolic rate.

While individual needs vary, a cutting diet typically focuses on nutrient-dense foods that support fat loss and muscle retention. Lean proteins, whole grains, healthy fats, fruits, and vegetables are the foundation of an effective cutting plan.

Who says you can’t chow down like a king and still get ripped? Use this ultimate cutting meal plan to lean down in four weeks or less.

Perfecting That Beach Body: The Science of Cutting

Ask yourself: If I were to go to a beach next week, would my body be ready?

If your answer is anything other than, “Dude, the beach isn’t ready for my body,” then you’re probably searching for a way to get lean. Good news: This cutting meal plan, designed by a former champion bodybuilder, delivers both taste and nutrition.

Adapted from The Bodybuilder’s Kitchen, by Erin Stern (two-time Ms. Figure Olympia), this plan includes expert tips and effective recipes.

Your Get-Lean Principles

Strict. Strict. Strict. For 28 days, clean eating is your mantra.

1. Prioritize Protein

• Eat at least 1g of protein per pound of body weight daily.
• Choose lean proteins like egg whites, poultry, lean red meat, and protein supplements.
• Diet here provides ~220-250g of protein (suitable for men weighing 200- 250 lbs).
• Adjust based on body weight.

2. Manage Carbohydrates

• Rotate low (100g) and moderate (150g) carb days.
• Choose fiber-rich carbs like oats, potatoes, rice, and whole-grain bread.

3. Stay Hydrated

• Drink at least one gallon of water daily.
• Water is best; avoid sweetened or diet drinks.

How to Stay on Track

Break Habits

• Ease into meal prepping over fast food.
• Pack your meals and resist vending machines and soda.

Beat Cravings

• Schedule a cheat meal every 7th day.
• Take progress photos for motivation.
• Use protein shakes and bars to curb sugar cravings.
• Blend flavored protein powder with ice to make a milkshake-like drink.

Eating Out Tips

• Request grilled meat without oil.
• Opt for steamed veggies, no butter.
• Order salads without cheese; use fat-free or vinaigrette dressings.

What to Expect

• Expect 2-5 lbs. of fat loss per week if strict.
• Weigh yourself naked once a week using the same scale and time.

Troubleshooting

• Increase cardio: 45 mins AM (fasted) + 30 mins PM.
• Lower carbs: Drop to 60-80g for 2 days, then increase to 150g for 1 day.

The Formula for Cutting: Sample Daily Macro Breakdown

• Breakfast: Starchy carbs + protein
• Snack: Healthy fats + protein
• Lunch: Carbs + protein
• Snack: Carbs + protein
• Dinner: Fats + protein

Favorite Diet Foods

Here are Juge’s picks for the top three foods to turn to when you’re trying to shed fat.

Egg whites

• Pure protein; no fat or cholesterol.

Oatmeal

• Low sugar, high fiber; go with old-fashioned or plain instant packets.

Green veggies

• High in fiber, vitamins, and antioxidants. Low in carbs and calories.

(Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl, and microwave for 2-3 minutes.)

Maintain Your Gains

Simple Post-Diet Strategy:

• Breakfast: Clean meal at home (egg whites + whole grains + fruit).
• Lunch: Restaurant (choose flexibly but mindfully).
• Dinner: Lean protein + whole grains + greens at home.
• Snack: Protein bar/shake during work hours.

4-Week Meal Plan Breakdown

Day One

Meal 1

• 1/2 cup oatmeal (dry amount) made with water
• 1/2 cup strawberries
• 6 egg whites cooked with 1 yolk

Meal 2

• 1 cup green vegetables
• 8 oz. chicken breast

Meal 3

• Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

• Protein shake made w/ 40 g whey protein

Meal 5

• Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber.

Day Two

Meal 1

• 1 medium bagel with 2 tbsp. reduced-fat peanut butter
• 6 egg whites cooked with 1 yolk

Meal 2

• 1 cup brown long-grain rice (cooked amount)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak

Meal 4

• Protein shake made w/ 30-40 g whey protein

Meal 5

• 8 oz. red snapper or halibut
• 1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

Day Three

Meal 1

• 1/2 cup oatmeal made with water
• 6 egg whites cooked with 1 yolk
• 1 piece fruit

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak
• Large baked potato with skin (3-4″ in diameter)

Meal 4

• Low-carb, low-sugar protein bar

Meal 5

• Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

Day Four

Meal 1

• 1 cup whole-grain cereal
• 1 cup 1% milk
• 1 piece fruit
• 1 Tbsp. peanut butter

Meal 2

• Large baked potato with skin (3-4″ in diameter)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4″ in diameter)
• 1 cup green veggies
• 6 oz. lean steak

Meal 4

• Protein shake made w/ 30-40 g whey protein

Meal 5

• 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
• 6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

Day Five

Meal 1

• 1/2 cup oatmeal made with water
• 7 egg whites cooked with 1 yolk
• 1/2 cup strawberries

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4″ in diameter)
• 1 cup green veggies
• 8 oz. sliced turkey

Meal 4

• Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

• 7 oz. lean steak
• 6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

Shopping List for Your Cut

Stock up on these staples to keep meals fresh and nutritious:

• Starches: old-fashioned oats, prerinsed quinoa, basmati rice, brown rice, sweet potatoes, russet potatoes, chickpeas, pumpkin puree (not pumpkin pie filling), black beans
• Proteins: large eggs, liquid egg whites, Greek yogurt, 1% cottage cheese, a whole chicken, 99% lean ground turkey, medium shrimp, lean ground beef, tilapia and cod fillets, pork tenderloin, cans of tuna, boneless, skinless chicken breasts
• Fruits & Veggies: navel oranges, white onions, broccoli, fresh baby spinach, chopped kale, frozen riced cauliflower, fresh cauliflower, cabbage, acorn squash, watermelon, cantaloupe, avocados, apples, zucchini, yellow squash, beefsteak tomatoes
• Other essentials: coconut oil, whey protein powder, powdered stevia, unflavored almond milk, almond flour, powdered peanut butter, low-sodium chicken broth, natural almond butter, unsweetened cocoa powder, jarred minced garlic

Favorite Cut-Friendly Recipes

Recipe 1: The Elvis Shake

Low-cal peanut butter and banana shake, a sweet, muscle-friendly treat.

Get the Elvis Shake recipe here.

Recipe 2: Tex-Mex Fajitas

Ready in 30 minutes, perfect for a lean weeknight dinner.

Get the Tex-Mex Fajitas recipe here.

Recipe 3: The Ultimate Low-Cal Feast

Broiled cod with charred tomatillo salsa, spiced sweet potatoes, and roasted beefsteak tomatoes. High in protein and flavor, low in calories.

Get the Broiled Cod With Charred Tomatillo Salsa recipe here.

Get the Rosemary Beefsteak Tomatoes recipe here.

Get the Coconut Cayenne Smashed Sweet Potatoes recipe here.

302 calories, 29g protein, 41g carbs, 2g fat.

Stick With It and Stay Strong

Cutting is a marathon, not a sprint. Prep your meals, keep protein high, carbs timed right, and stay hydrated. In just 4 weeks, you can transform your body, reveal hard-earned muscle, and boost your confidence.

Remember: Stay strong. Stay shredded.