Cut · High Protein
Aggressive Cut 7-Day Plan (High Protein, ~1,800 kcal Target)
A 7-day high protein plan built for cut. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2007 kcal
Protein
193 g
Days
7
Goal
Cut
Day 1
1902 kcal · 205g P · 118g C · 70g F
453 kcal · 52g PBreakfast
Low-Calorie Chicken & Kale Soup- 439 kcal · 39g P
- 480 kcal · 48g P
Image coming soon
- 530 kcal · 66g P
Day 2
2026 kcal · 173g P · 127g C · 93g F
564 kcal · 39g PBreakfast
Baked Salmon with Roasted Vegetables- 570 kcal · 43g P
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- 453 kcal · 52g P
- 439 kcal · 39g P
Day 3
2144 kcal · 196g P · 119g C · 99g F
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480 kcal · 48g PBreakfast
Shrimp & Sweet Potato Sheet Pan- 530 kcal · 66g P
- 564 kcal · 39g P
- 570 kcal · 43g P
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Day 4
1902 kcal · 205g P · 118g C · 70g F
- 453 kcal · 52g P
Breakfast
Low-Calorie Chicken & Kale Soup - 439 kcal · 39g P
- 480 kcal · 48g P
Image coming soon
- 530 kcal · 66g P
Day 5
2026 kcal · 173g P · 127g C · 93g F
- 564 kcal · 39g P
Breakfast
Baked Salmon with Roasted Vegetables - 570 kcal · 43g P
Image coming soon
- 453 kcal · 52g P
- 439 kcal · 39g P
Day 6
2144 kcal · 196g P · 119g C · 99g F
Image coming soon
480 kcal · 48g PBreakfast
Shrimp & Sweet Potato Sheet Pan- 530 kcal · 66g P
- 564 kcal · 39g P
- 570 kcal · 43g P
Image coming soon
Day 7
1902 kcal · 205g P · 118g C · 70g F
- 453 kcal · 52g P
Breakfast
Low-Calorie Chicken & Kale Soup - 439 kcal · 39g P
- 480 kcal · 48g P
Image coming soon
- 530 kcal · 66g P
Serving guidance
Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.
Nutrition disclaimer
Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.