Maintaining a healthy diet while cutting can be challenging, but with the right recipes, you can enjoy delicious and nutritious meals that support your fitness goals. Cutting involves reducing calorie intake to lose fat while preserving muscle mass, so it's essential to focus on protein-rich foods, complex carbohydrates, and healthy fats. This article provides a variety of healthy cutting meal recipes, ranging from soups and salads to main courses and meal prep ideas, ensuring you have plenty of options to choose from.
Soups and Stews
Soups and stews are excellent choices for cutting as they are often low in calories and high in nutrients.
Spiced Carrot & Lentil Soup
This delicious, spicy blend is packed full of iron and low in fat, making it a perfect option for a light yet satisfying meal. It's ready in under half an hour or can be made in a slow cooker. A star rating of 4.6 out of 5 with 1496 ratings.
Red Lentil Soup
This warming and budget-friendly vegetarian soup is perfect packed in a flask for lunch. It's also easy to double the quantities and freeze half for later. A star rating of 4.2 out of 5 with 122 ratings.
Chorizo, Orzo & Sweetcorn Summer Stew
Fry vegetables with chorizo and orzo to create this healthy, colorful summer stew. You can add any leftover vegetables you have in the fridge to reduce food waste. A star rating of 4.6 out of 5 with 97 ratings.
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Kale and White Bean Chili
The bright color of kale makes it a beautiful addition to any chili recipe. Beyond the beautiful green hue, it brings a load of powerful antioxidants, vitamins, and minerals. Kale is especially high in vitamin K, for instance, a nutrient necessary for bone health and blood clotting in the body, per the National Institutes of Health (NIH). Serves 6 with 240 calories per serving.
Salads
Salads are a fantastic way to incorporate plenty of vegetables and lean protein into your diet.
Chicken Satay Salad
Try this no-fuss, midweek meal that's high in protein and big on flavor. Marinate chicken breasts, then drizzle with a punchy peanut satay sauce. A star rating of 4.8 out of 5 with 347 ratings.
Superhealthy Salmon Salad
Superhealthy by name, superhealthy by nature: this salad is high in omega-3, iron and calcium and counts as 2 of your 5-a-day. A star rating of 4.4 out of 5 with 20 ratings.
Pesto Chicken Salad
Serve this pesto chicken and couscous salad in lettuce leaves for a healthy supper.
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Citrusy Grilled Chicken Salad
Divide the orange-lime dressing to use for both the salad and the chicken. Half the work, double the flavor! Nutrition per serving: 414 calories, 20 g fat (3.5 g saturated), 94 mg cholesterol, 156 mg sodium, 21 g carbohydrate, 6 g fiber, 7.5 g sugar (0 g added sugar), 38 g protein
Shrimp, Avocado, and Egg Chopped Salad
If you’re not into beef, pork, or chicken, shrimp is a great high-protein, low-calorie choice to throw on top of fiber-rich greens. Add healthy fat, more protein, and flavor with avocado and eggs and you’ve got yourself a very filling salad. Nutrition per serving: 365 cal, 40 g pro, 15 g carb, 7 g fiber, 7 g sugars (0 g added sugars), 17 g fat (5 g sat fat), 450 mg chol, 600 mg sodium
Main Courses
These main course recipes are designed to be both satisfying and conducive to a cutting diet.
Thai Green Pork Lettuce Cups
A healthy, quick and simple midweek meal with fragrant Thai flavors, pork and fresh herbs. A star rating of 4.5 out of 5 with 36 ratings.
Pork Souvlaki
Serve our speedy pork souvlaki skewers when you’re in need of a quick and easy midweek meal. Serve with flatbreads and yogurt and chilli sauces on the side. A star rating of 4.5 out of 5 with 76 ratings.
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Tuna, Caper & Chilli Spaghetti
Throw together tuna, capers and rocket with garlic, chilli and spaghetti to make this easy and healthy supper. It takes just 25 minutes to make. A star rating of 4.6 out of 5 with 61 ratings.
Cauliflower, Paneer & Pea Curry
Ready in less than an hour, this easy, vegetarian curry recipe made with pan-fried Indian cheese and vegetables is also cheap to prepare. A star rating of 4.7 out of 5 with 185 ratings.
Greek-Style Roast Fish
Oven-bake white fish fillets with potatoes, tomatoes and herbs for a healthy and gluten-free weeknight dinner. A star rating of 4.4 out of 5 with 180 ratings.
Lighter Chicken Cacciatore
The classic Italian 'hunter's stew' gets a healthy makeover, with low-fat chicken breasts, prosciutto and a rich herby tomato sauce. A star rating of 4.4 out of 5 with 129 ratings.
Prawn Jalfrezi
Satisfy a curry craving the healthy way with this Indian prawn dish - blitz the onions and spices into an authentic, thick, yet low-fat sauce. A star rating of 4.4 out of 5 with 58 ratings.
Ginger Chicken & Green Bean Noodles
Try this speedy one-pan ginger chicken with noodles and green beans as a quick and easy midweek meal. It's healthy, low in fat and calories, too. A star rating of 3.9 out of 5 with 38 ratings.
Chicken with Crushed Harissa Chickpeas
Need something speedy for dinner? Try this chicken, coated in flavourful za'atar and served with spiced chickpeas. It's simple, but seriously delicious. A star rating of 4.1 out of 5 with 62 ratings.
Baked Peanut Butter Tofu
Tofu is an excellent source of plant-based protein, according to data from the USDA, and it’s not just for those following a vegetarian or vegan diet. Anyone can enjoy this low-calorie soy food. While plain tofu doesn’t have much flavor on its own, this simple five-ingredient marinade adds plenty, and baking crisps the tofu nicely. Contains Soy, Wheat, Peanuts. Serves 4 with 206 calories per serving.
Herb and Garlic-Roasted Pork Tenderloin and Veggies
Roasted pork tenderloin is a healthy choice that’s also quick and easy to prepare. As its name suggests, this lean cut of pork is tender and moist. It also absorbs the flavor of the garlic and herbs beautifully, allowing you to use less salt while maximizing flavor. Roasting veggies at the same time as the meat is an easy way to get a complete meal on the table in a hurry. Serves 4 with 501 calories per serving.
Stewed Mediterranean White Fish
The traditional Mediterranean diet is well-known for its health benefits. News and World Report rated the Mediterranean Diet as the best overall diet in the United States and No. 2 for best diets for weight loss. This Mediterranean fish dish is no exception. Stewing this fish in a vegetable-rich sauce is a great way to add more fiber to the meal. The tomatoes are also an excellent source of lycopene, notes the USDA. Contains Fin fish. Serves 4 with 299 calories per serving.
Red Lentil Dal
Dal is a staple of Indian cuisine made of split pulses or legumes. In this recipe, red lentils are used because they tend to cook more quickly than other varieties, so you can get dinner on the table in a hurry. Similar to a thick stew in texture, a dal is a delicious way to try legumes for the first time or enjoy them on the regular. Lentils are an excellent source of protein and a good source of fiber, per the USDA. Contains Wheat, Dairy. Serves 8 with 400 calories per serving.
Salsa Verde-Poached Fish
Gently simmer cod fillets in homemade cilantro salsa verde for a tender, never-dry result. Plus, cilantro is full of folate and vitamin C. Get the recipe for Salsa Verde-Poached Fish. Nutrition per serving: 209 calories, 3.5 g fat (0.5 g saturated), 73 mg cholesterol, 491 mg sodium, 12 g carbohydrates, 3 g fiber, 6.5 g sugar (0 g added sugar), 32 g protein.
Arctic Char With Golden Beet Slaw and Walnuts
The flaky, pink fish tastes like salmon and offers a similar nutrient profile: It’s packed with beneficial omega-3s, selenium, and vitamin D. Get the recipe for Arctic Char With Golden Beet Slaw and Walnuts. Nutrition per serving: 475 cal, 33 g fat (6.5 g sat), 50 mg chol, 543 mg sodium, 14 g carb, 4 g fiber, 7.5 g sugar (0 g added sugar), 35 g pro
Sauteed Trout With Green Pumpkin Seed Salsa
Sauces are a great way to introduce flavor and extra nutrients when going low-carb. Pumpkin seeds pulsed with spices, fresh herbs, tomatillos, and lime juice fit the bill. Get the recipe for Sauteed Trout With Green Pumpkin Seed Salsa. Nutrition per serving: 555 cal, 34.5 g fat (5.5 g sat), 97 mg chol, 575 mg sodium, 13 g carb, 4 g fiber, 3 g sugar (0 g added sugar), 46 g pro
Curried Fish Jicama “Tacos”
Halibut, cabbage, and coconut flakes fill jicama wraps in this take on tacos, with 25 grams of protein and just 8 grams of net carbohydrates. Get the recipe for Curried Fish Jicama “Tacos”. Nutrition per serving: About 294 cal, 14.5 g fat (5.5 g sat), 60 mg chol, 462 mg sodium, 17 g carb, 9 g fiber, 3 g sugar (1 g added sugar), 25 g pro
Grilled Ahi Tuna Over Mashed Cauliflower
Just three minutes of cook time for 40 grams of protein? Believe it. Start with sushi-grade tuna, which pairs perfectly with creamy mashed cauliflower and crunchy leafy greens. Get the recipe for Grilled Ahi Tuna Over Mashed Cauliflower. Nutrition per serving: 280 cal, 40 g pro, 12 g carb, 6 g fiber, 4 g sugars (0 g added sugars), 8 g fat (1.5 g sat fat), 55 mg chol, 400 mg sodium
Chicken With Fried Cauliflower Rice
This dish has just 18 grams of carbs with a solid 34 grams of protein. Plus, it packs tons of veggies: peppers, carrots, onion, garlic, scallions, peas, and cauliflower. Get the recipe for Chicken With Fried Cauliflower Rice. Nutrition per serving: 340 cal, 34 g pro, 18 g carb, 6 g fiber, 6 g sugars (0 g added sugars), 13 g fat (2.5 g sat fat), 230 mg chol, 500 mg sodium
White Wine and Tomato Mussels
Serve up this hearty seafood stew with crusty bread for the ultimate party pleaser. Fresh herbs like basil and parsley bring a bed of mussels to life along with vibrant tomatoes and white wine for super-delicious flavor, protein, and just a few carbs. Get the recipe for White Wine and Tomato Mussels. Nutrition per serving: 269 cal, 25 g pro, 15 g carb, 2 g fiber, 3.5 g g sugars (0 g added sugars), 11.5 g fat ( 2 g sat fat), 56 mg chol, 705 mg sodium
Roasted Shrimp Parmesan
We’re not convinced there’s a better dinner than succulent shrimp and gooey cheese. This incredibly straightforward dinner comes together in minutes and uses fresh herbs and tomato to bring brightness to cheese-covered shrimp and crispy torn bread crumbs. Get the recipe for Roasted Shrimp Parmesan. Nutrition per serving: 348 cal, 33 g pro, 23 g carb, 2 g fiber, 3 g sugars (0 g added sugars), 17.5 g fat (5 g sat fat), 163 mg chol, 1,089 mg sodium
Grilled Chicken With Coconut-Lime Slaw
Zest up your weeknight chicken cutlet with a limey, coconutty slaw. This dinner will be on the table in just 20 minutes and packs a ton of flavor and protein with very few carbs.
Frittatas
Frittatas are versatile and can be packed with protein and vegetables.
Masala Frittata with Avocado Salsa
A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with our avocado salsa for a light and budget-friendly supper. A star rating of 4.7 out of 5 with 67 ratings.
Ricotta, Broccoli, & New Potato Frittata
Make this quick and healthy frittata with a bean salad in 30 minutes flat. Flavoured with broccoli and ricotta, you'll also have leftovers you can enjoy the next day. A star rating of 4 out of 5 with 28 ratings.
Mushroom, Tomato, and Herb Frittata
Frittatas are the best weeknight dinner you’re not making yet. Eggs are a great, protein-packed base for tons of different healthy vegetables, so you can load them into this meat-free dish, which is equally delicious warm or chilled. Greek yogurt adds tang and a dose of protein and calcium (at 20 percent of the daily value per cup, per the USDA). Contains Dairy, Eggs. Serves 2 with 240 calories per serving.
Spinach Tomato Frittata
This veggie-packed frittata is quick (15 minutes, tops) and offers 23 grams of protein. Bonus: It’s great for meal prep and it’ll taste just as good for breakfast the next morning! Get the recipe for Spinach Tomato Frittata. Nutrition per serving: 280 cal, 23 g pro, 15 g carb, 4 g fiber, 3 g sugars, 17 g fat (5 g sat fat), 260 mg sodium
Tacos and Wraps
Tacos and wraps can be a fun and healthy way to enjoy a meal while cutting.
Chicken Tacos
Make these healthy chicken and sweetcorn tacos for an easy midweek meal that's full of flavour. You'll also have leftovers to make wraps for lunch tomorrow. A star rating of 4.7 out of 5 with 32 ratings.
Tuna and Cheddar Wraps
This nutritious lunch has 29 grams of protein, crunchy butter lettuce, juicy grape tomatoes, and melty sharp Cheddar that your taste buds will adore. Red pepper gives it a kick without overpowering the meal. Get the recipe for Tuna and Cheddar Wraps. Nutrition per serving: 360 cal, 29 g pro, 22 g carb, 5 g fiber, 6 g sugars (0 g added sugars), 17 g fat (5.5 g sat fat), 44 mg chol, 400 mg sodium
Meal Prep Recipes
Meal prep is an essential strategy for maintaining a healthy diet during a cutting phase. Preparing meals in advance ensures you have nutritious options readily available, preventing impulsive unhealthy choices.
Spicy Chicken With Couscous
This super-tasty macro-balanced meal is perfect for nailing that meal prep. Bursting with flavour, it's a simple way to liven up your routine from plain old chicken and rice.
Seared Tuna Steak & Sweet Potato Wedges
Try this super-easy seared tuna steak with pink peppercorns and sweet potato wedges for a batch of healthy meals, with a huge 38g protein per meal.
Lean, Creamy Sausage Pasta
Give this high-protein creamy sausage pasta a go for your next batch meal prep session. This recipe uses quark in place of cream cheese and reduced-fat sausages to keep it lean - without skimping on flavour.
One-Pot Lentil Dahl
Batch cook your lunches in advance with this flavoursome, vegan-friendly, high-protein lentil dal.
Quick Spicy Cajun Salmon & Garlicky Veg
This spicy salmon meal prep recipe makes 3 days’ worth of tasty lunches and is seriously easy to prepare. Plus, salmon is brimming with omega-3 fatty acids - known to enhance muscle building and keep you lean. Bonus.
Breakfast Burritos For All Week Long
Whip these up on a Sunday for breakfast burritos that brighten up your weekday mornings. Simply pop them in the freezer, then grab one and warm it up 2 minutes’ flat for the ultimate healthy, filling breakfast.
Superfood Overnight Oats
This superfood overnight oats recipe is packed with powerful and nutritious ingredients including maca, bee pollen, flax, green tea extract, and chia so you can start your day right. Soaking oats overnight means the oats get super plumped up and pudding-like - great for a grab and go breakfast.