Gratis voedingsschema en eetschema voor cutten mannen en vrouwen

Diet plan for cutting men and women

Cutting and dry training meaning

  1. Cutting: “Cutting” refers to a period in fitness where the main goal is to reduce body fat while maintaining muscle mass as much as possible. People usually do this to achieve a leaner and more defined body. To cut, one creates a calorie-restricted diet, consuming fewer calories than the body needs. This results in a calorie deficit, causing the body to use fat reserves as an energy source.

  2. Dry training: “Dry training” is similar to cutting, but it specifically focuses on achieving a very low body fat percentage so that the muscles become very visible, resulting in a drier and more “cut” appearance. Dry training is a more extreme form of cutting and is often done by bodybuilders, fitness models or athletes who work on maximum muscle definition before a competition or photo shoot.

Cutting and dry training are basically the same.

It is important to note that both cutting and dry training must be performed carefully to ensure the body receives sufficient nutrients and to avoid potential health problems.

Cutting and nutrition

When cutting, nutrition is an essential part of achieving your goals. The goal is to create a calorie deficit so that your body starts burning fat. Here are some important aspects of nutrition while cutting:

  1. Calorie restriction: To reduce body fat, consume fewer calories than you need each day. This creates a calorie deficit and forces your body to draw energy from fat reserves. It is important to maintain a moderate calorie deficit, usually 500-1000 calories below your daily energy needs, 1000 calories is too much for most because you will have little energy and function less well. This remains a bit of trying out for yourself what works well, so you can start at 500 calories and then build up if desired.

  2. High-protein diet: It is important to consume enough protein while cutting. Proteins help maintain muscle mass and promote recovery after training. Focus on lean protein sources such as chicken, fish, lean meat, eggs, dairy products and plant-based protein sources such as beans and tofu. Protein shakes can help with this.

  3. Carbohydrates: While reducing overall calorie intake is important, choosing the right type of carbohydrates is also essential. Choose complex carbohydrates such as whole grains, vegetables and legumes instead of refined carbohydrates and sugars. More complex carbohydrates keep you feeling full for longer and provide important nutrients.

  4. Healthy fats: While reducing overall fat intake is important, you shouldn't avoid healthy fats completely. Healthy fats are essential for good health and can help you feel full. Choose unsaturated fats such as avocado, nuts, seeds and olive oil. Omega 3 fatty acids can help with this.

  5. Meal planning: Planning your meals and snacks can help you control your calorie intake and make healthy choices. Try to eat regularly to keep your metabolism going and avoid feelings of hunger.

How many calories to take while cutting

The number of calories you should consume while cutting depends on several factors, such as your gender, age, weight, height, body composition, activity level and individual metabolism. There is no one-size-fits-all approach to calorie intake while cutting, but there are general guidelines you can follow.

In general, a moderate calorie deficit is recommended while cutting. A reduction of about 500 to 1,000 calories below your daily energy needs is often considered a good starting point. This can promote a steady and sustainable weight loss of approximately 0.5 to 1 kilogram per week.

It's important not to restrict too many calories too quickly, as this can lead to muscle loss and have a negative effect on your overall health and energy levels. It's better to start gradually and adjust calorie intake if necessary based on your progress.

It is also essential to listen to your own body and monitor any changes in energy levels, hunger and overall well-being. If you find yourself losing weight too quickly or having problems with energy or recovery, you may need to slightly increase your calorie intake.

Cutting example nutrition plan for men and women

Here is an example of a nutrition plan for men and women. Please note that this is only a general schedule and individual nutritional needs may vary based on factors such as age, weight, height, activity level and any specific dietary requirements.

Diet plan for men cutting and endurance training


  • 2 eggs (boiled, fried or scrambled)
  • Whole wheat toast
  • A portion of lean protein source (e.g. turkey bacon or chicken breast)
  • A portion of vegetables (e.g. tomatoes, spinach, peppers)


  • Low-fat Greek yogurt with a handful of berries


  • Grilled chicken fillet or salmon
  • Whole grain rice or quinoa
  • A portion of steamed vegetables (e.g. broccoli, carrots, cauliflower)


  • A handful of unsalted nuts or a protein-rich snack bar


  • Lean beef, turkey or fish
  • Sweet potato or whole wheat pasta
  • A salad with mixed vegetables and olive oil dressing


  • Low-fat cottage cheese with pieces of fruit

Nutrition plan for women cutting and dry training


  • Oatmeal cooked in water or skimmed milk
  • A portion of nuts or seeds (e.g. almonds, linseed)
  • A portion of fruit (e.g. banana, berries)


  • An apple with peanut butter


  • Grilled chicken fillet or tofu
  • Whole wheat wrap or whole wheat bread
  • A portion of vegetables (e.g. lettuce, cucumber, tomato)


  • Low-fat yogurt with muesli


  • Fried salmon or tempeh
  • Quinoa or whole wheat couscous
  • Roasted vegetables (e.g. zucchini, peppers, eggplant)


  • Carrots and hummus

It's important to drink enough water throughout the day and adjust portion sizes based on your energy needs and goals. This feeding schedule serves as a general guideline,

Personal nutrition plan for cutting and dry training

We can also create a personal nutrition plan for you that suits your body and preferences.

Any questions? Please let us know.