7 days · macros counted
7-Day Cutting Plan
One-off purchase · instant PDF download · yours to keep
Seven days of lean, satisfying meals that keep you full while you lose fat. I’ve already counted every macro and written the grocery list — you just cook and eat. No starving, no shame, no maths. This is the one most people start with, and there’s a reason it sells the most.
Everything done before it lands.
You open the PDF and the thinking is already finished. Here’s exactly what you get for your week.
A full cutting week
Seven days mapped out start to finish, so there’s never a moment where you’re stood at the fridge wondering what to eat.
Three meals a day
Breakfast, lunch and dinner for all seven days — real, filling food that happens to have a lovely set of macros.
Macros done for you
Protein, carbs, fat and calories already worked out for every plate and totalled for every day. Nothing left to tally.
Per-portion grocery list
A shopping list scaled to exactly what you’ll cook. Buy what’s on it and nothing rots at the back of the fridge.
Printable, instant
A clean booklet-style PDF, yours the moment you order. Keep it on your phone or stick it on the fridge.
Spec sheet and swaps
Daily totals, the macro split laid out plain, and easy swaps for the meals you don’t fancy. The whole plan, no guesswork.
This is what a day actually looks like.
No mystery. Here’s one real day from the plan, plated and counted, so you know exactly what you’re cooking and eating before you spend a thing.
| Meal | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Casein overnight oatsBreakfast | 380 | 35 g | 44 g | 7 g |
| Baked chicken cutlets, big green saladLunch | 420 | 48 g | 18 g | 16 g |
| Salmon, olives and greens plateDinner | 560 | 38 g | 12 g | 34 g |
| Greek yoghurt and berriesSnack | 160 | 20 g | 14 g | 2 g |
| Day total | 1,520 | 141 g | 88 g | 59 g |
High enough to hold your muscle while the scale comes down. That’s the whole game on a cut.
A real, satisfying amount of food in a sensible deficit. Adjust the target to your numbers — the plan shows you how.
Every day is built the same careful way. Day 3 is just the one I’m showing you for free.
Calorie targets are a starting point set for a typical lifter on a cut — the plan walks you through dialling it to your own stats. Numbers are real and calculated, never guessed.
Who this plan is built for.
This is the meat-based cutting week. If your goal or your plate looks different, there’s almost certainly a version of it in the shop.
Highlighted tags are what’s in this plan. Want fish, vegan, or a longer run? Filter the full shop →
The questions I get most.
How do I get it after I pay? +
The moment your order goes through, you get the PDF — a download link on the thank-you page and a copy emailed to you. No waiting, no posting. Keep it on your phone, print it, do whatever suits you. It’s yours for good.
Will the calories suit me? +
The plan is set around a sensible cutting target for a typical lifter, and it shows you in plain English how to nudge it up or down to your own numbers — bigger portion, smaller portion, an extra snack or not. If you’d like the maths done first, the free calculators will set your target, then this plan slots straight in.
I don’t eat meat — is there a version for me? +
There is. This is the meat-based week, but the cutting plan also comes in fish and vegan. Same care, same counted macros, different protein. Head to the meal plans page and filter to your diet.
What if I don’t like one of the meals? +
That’s fine, love — nobody likes everything. The plan lists easy swaps for each meal so you can trade a plate for another with similar macros without throwing the day off. You’re never stuck eating something you don’t enjoy.
Is this a quick weight-loss plan? +
No, and I won’t pretend otherwise. It’s a week of genuinely good high-protein food in a sensible deficit — that’s it. It’s nutrition information and a structure to follow, not medical advice and not a promise about your body. Eat well, train, be patient, and let it do its quiet work.
Can I reuse it after the week is up? +
Absolutely. It’s a one-off purchase you keep forever, so run the week as many times as you like. If you’d rather have a fresh plan landing every month so it never goes stale, that’s exactly what the subscription is for — have a look below.
If this isn’t quite your week.
Same approach, different goal or length. Pick the one that matches where you’re at.
Or never plan a week again.
Love this but don’t want to keep picking? The subscription drops a fresh plan in your goal every single month — cut, bulk, or hold — plus recipe-library extras so there’s always something new to cook. It’s the whole kitchen taken off your plate, and it works out cheaper than buying plans one at a time. This is the one I’d quietly steer you toward.
Slim Diet Era plans are nutrition information and a meal structure to follow, not medical or dietetic advice, and they make no promise about weight loss. See our Nutrition Disclaimer and Medical Disclaimer.