What Should I Eat When Cutting?
When cutting, focus on high-protein foods like chicken, eggs, and Greek yogurt, paired with fiber-rich vegetables and complex carbs to keep you full. You want a moderate calorie deficit—not a crash diet. Think sustainable, not extreme.
So you've decided to cut. Maybe you're prepping for a competition, trying to lose some belly fat, or just want to feel leaner going into summer. Whatever the reason, the question everyone asks is the same: what should I actually eat?
Protein Is Your Best Friend Right Now
When you're cutting, your body is in a calorie deficit—meaning it's burning more than you're feeding it. The risk? It starts breaking down muscle for fuel. That's the last thing you want. So the number one priority is keeping protein high. Aim for roughly 0.8–1g of protein per pound of bodyweight daily. That means a 170lb person needs somewhere around 136–170g of protein per day.
Good options include:
- Grilled chicken breast (31g protein per 100g)
- Canned tuna in water (25g per 100g)
- Cottage cheese or Greek yogurt (15–20g per serving)
- Eggs and egg whites
- Lean beef or turkey mince
These aren't just high in protein—they're also filling, which matters a lot when you're eating less overall.
Don't Ditch the Carbs Completely
Here's the thing: carbs aren't the enemy when you're cutting. Cutting them too hard often leads to energy crashes, poor workouts, and eventually bingeing on a Friday night. What should you eat when you're on a diet and still want to train hard? Complex carbs. Think oats, brown rice, sweet potato, and lentils. These digest slowly and keep your blood sugar stable.
Keep portions sensible—a fist-sized serving of rice or half a cup of oats is a reasonable benchmark for most people.
Fill Half Your Plate With Vegetables
I've seen this single habit make the biggest difference for people trying to figure out what to eat when trying to lose belly fat. Vegetables are high volume, low calorie, and packed with fiber—so they literally take up space in your stomach. Broccoli, spinach, cucumber, zucchini, bell peppers. Load up on them. They're not exciting, but they work.
Watch Your Fats—Don't Cut Them Entirely
Healthy fats from avocado, olive oil, nuts, and fatty fish support hormone function. That includes the hormones that regulate metabolism and muscle retention. Just keep portions in check—fats are calorie-dense (9 calories per gram vs. 4 for protein and carbs). A drizzle of olive oil and a small handful of almonds goes a long way.
If you're unsure how to balance all of this for your specific situation, our personalized meal planning quiz at properdietplan.com can map out a cutting plan based on your actual stats and goals—not a generic template.
Practical Example
Let's say you're a 175lb guy cutting at around 2,100 calories a day. A solid day of eating might look like this: Breakfast — 3 scrambled eggs with spinach and half a cup of oats with berries. Lunch — 200g grilled chicken breast, a large bowl of mixed greens with cucumber, and half a cup of brown rice. Afternoon snack — 200g Greek yogurt with a small handful of blueberries. Dinner — 150g salmon with roasted broccoli and sweet potato (about a medium-sized one). That's roughly 185g of protein, balanced carbs, and enough fiber to keep hunger manageable. No starvation, no crazy food rules—just structure.
Who This Helps
This is useful for anyone who's actively trying to lose body fat while maintaining muscle—whether you're a gym-goer new to shredding, someone who's been cutting before but keeps losing strength, or just someone wondering what to eat when on a diet without feeling miserable. It's also helpful for people searching for what to eat when shredding for a specific event or deadline.
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