50th Cut — Meal Plan

Updated 2026-06-07 15:39 BST  ·  Michael & Vincent
1,909kcal / day each
185gprotein target
Week 1of 8-week cut
--days to deadline
Deadline: 31 July 2026  •  Both on 1,909 kcal  •  Goal: reduce belly fat + increase definition
Targets
1,909 kcal
Daily calories
185g
Protein
169g
Carbs
55g
Fat (floor)
Belly fat
down
Visual goal 1
Muscle
definition
Visual goal 2
31 Jul
Deadline
Both Michael and Vincent are on identical targets from 7 June 2026. Shared dinners are cooked for 4 servings (2 dinner + 2 next-day lunch). Protein is the priority macro — protect it before anything else.
📷
Progress photos, not scales. Take a front, side, and back photo each Sunday in the same lighting and clothing. Use the photos to assess belly fat reduction and muscle definition over time. No scale or tape measure needed — visual change is the metric.
Meal Structure
MealCaloriesProteinCarbsFat
Breakfast495 kcal45g45g15g
Lunch535 kcal45g55g15g
Dinner579 kcal60g48g16g
Late night smoothie300 kcal35g21g9g
Total1,909 kcal185g169g55g
Training day rule: shift ~20g carbs from dinner to whichever meal falls closest to the workout. Daily total stays the same.
Health Notes & Constraints
Lower back — lumbar spine ⌄

MRI Aug 2023: facet joint arthropathy, mild-to-moderate foraminal stenosis L4/5 and L5/S1, Bertolotti joint.

  • Avoid heavy axial loading (loaded carries, heavy barbell overhead)
  • Romanian deadlift in programme — keep form strict, hinge from hips
  • Watch for radiating leg pain or numbness
  • Reducing body weight directly reduces spinal load — the cut itself helps
Bone density — osteopenia ⌄

DXA scan Oct 2021: lumbar T-score -1.1 (osteopenia). Hip density normal.

  • Fat floor at 55g supports vitamin D absorption and bone health
  • Vitamin D3 supplement 1,000 IU daily
  • Resistance training directly improves bone density
Age considerations (~50) ⌄
FactorImpactMitigation
Lower BMR~5% lower than at 40Deficit already accounts for this
Harder muscle retentionRisk higher in a deficitHigh protein (185g) + resistance training
Slower recoveryMore soreness between sessionsActive recovery days, sleep, protein timing
Testosterone sensitivityDrops with aggressive restrictionFat floor at 55g, moderate deficit
Alcohol & social occasions ⌄
  • Budget ~150–250 kcal per drink against that day’s total
  • Reduce carbs on that day to compensate
  • Final 2 weeks: minimise alcohol — reduces water retention, improves visible definition
Training Programme
DaySessionFocus
MondayUpper APush emphasis — bench, incline press
TuesdayLower ASquat emphasis — back squat, Bulgarian split squat
WednesdayOff / CalisthenicsActive recovery
ThursdayUpper BPull emphasis — weighted pull-up, barbell row
FridayLower BHinge emphasis — Romanian deadlift, hip thrust
SaturdayOff / CalisthenicsActive recovery
SundayOffFull rest
8-Week Timeline
Week 1 — NOW
7 – 13 Jun
Foundation
Establish routine. Hit macros consistently. Take your first progress photos this Sunday
Week 2
14 – 20 Jun
Adherence
First photo comparison. Look for early softening around the waist. Stay consistent
Week 3
21 – 27 Jun
Momentum
Visible changes starting. Waist should look noticeably tighter in photos
Week 4
28 Jun – 4 Jul
Mid-point
Halfway photo review. Belly fat visibly reducing, upper body definition emerging
Week 5
5 – 11 Jul
Push
Hunger may peak. Prioritise protein. Photos will show clear definition progress now
Week 6
12 – 18 Jul
Final stretch
Reduce social alcohol. Visible definition improving
Week 7
19 – 25 Jul
Peak
Looking best here. Tighten carbs slightly. Review photos — definition should be sharp
Week 8
26 – 31 Jul
Final week
Reduce sodium. Stay training. Don’t crash-diet.

Batch Cook Sessions

Cook once — covers multiple meals

Session 1 — Mon 8 Jun Batch chicken breast (8 servings × ~220g) → poach or grill, slice/cube. Covers Mon dinner + Tue dinner. ~1.8kg chicken breast needed.
Cook-Once Schedule ⌄
DinnerCovers lunch
Sun — Salmon + sweet potato + broccoliMon lunch
Mon — Chicken stir-fry + brown riceTue lunch
Tue — Teriyaki chicken noodlesWed lunch
Wed — Lean beef mince pastaThu lunch
Thu — Turkey mince stir-fry + brown riceFri lunch
Fri — Cod + sweet potato + green beansSat lunch
Sat — IP Chicken curry + brown riceSun lunch (next week)
Sunday 7 June Fresh fish Delivery
1,909 kcal each 185g protein
⌄
Delivery day — salmon is fresh and must be eaten tonight. No batch cook today. Rice prep not needed — sweet potato with salmon. Supplements: D3, Fish Oil, Magnesium.
BreakfastProtein smoothie: 1 scoop whey + 300ml skimmed milk + 60g oats + 1 banana (blended)495 kcal45g P
Lunch150g tinned tuna in water + 60g brown rice (cooked) + cucumber + cherry tomatoes + 1 tsp olive oil~480 kcal~44g P
DinnerSalmon + sweet potato + broccoli — 220g salmon, 180g sweet potato, steamed broccoli, 1 tsp olive oil (4 servings → Mon lunch)~570 kcal~52g P
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P
Monday 8 June Batch Cook
1,909 kcal each 185g protein
⌄
Batch cook day: poach or grill 8 servings chicken breast and refrigerate. Rice prep (IP) ~2h before dinner. Supplements: D3, Magnesium.
BreakfastGreek yogurt bowl: 200g 0% Greek yogurt + 60g oats + 1 scoop whey stirred in + 100g strawberries495 kcal45g P
LunchLeftover Sunday salmon, sweet potato & broccoli~570 kcal~52g P
DinnerChicken stir-fry + brown rice — batch chicken, peppers, broccoli, pak choi, soy/sesame (4 servings → Tue lunch)~565 kcal~62g P
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P
Tuesday 9 June
1,909 kcal each 185g protein
⌄
Uses refrigerated batch chicken from Monday. No rice prep needed — noodles tonight. Supplements: D3, Magnesium.
BreakfastOmelette & toast: 3 whole eggs + 2 egg whites + 2 slices wholegrain + spinach + mushrooms495 kcal45g P
LunchLeftover Monday chicken stir-fry with rice~565 kcal~62g P
DinnerTeriyaki chicken noodles — batch chicken, egg noodles, broccoli, carrots, teriyaki sauce (4 servings → Wed lunch)~570 kcal~52g P
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P
Wednesday 10 June
1,909 kcal each 185g protein
⌄
Beef mince pasta tonight — no rice prep needed. Supplements: D3, Magnesium.
BreakfastGreek yogurt bowl: 200g 0% Greek yogurt + 55g oats + 80g raspberries + 15g almonds495 kcal45g P
LunchLeftover Tuesday teriyaki chicken noodles~570 kcal~52g P
DinnerLean beef mince pasta — 5% mince, penne, passata, onion, garlic, herbs (4 servings → Thu lunch)~575 kcal~56g P
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P
Thursday 11 June
1,909 kcal each 185g protein
⌄
Rice prep (IP) ~2h before dinner. Supplements: D3, Magnesium.
BreakfastProtein smoothie: 1 scoop whey + 300ml skimmed milk + 60g oats + 1 banana (blended)495 kcal45g P
LunchLeftover Wednesday beef mince pasta~575 kcal~56g P
DinnerTurkey mince stir-fry + brown rice — 5% turkey, brown rice, peppers, broccoli, pak choi, soy/oyster sauce (4 servings → Fri lunch)~555 kcal~60g P
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P
Friday 12 June White fish
1,909 kcal each 185g protein
⌄
Cod is very lean — fat comes from other meals today. No rice prep. Supplements: D3, Fish Oil.
BreakfastOmelette & toast: 4-egg omelette + spinach + mushrooms + 1 slice wholegrain + 100g 0% Greek yogurt495 kcal45g P
LunchLeftover turkey mince stir-fry + rice~555 kcal~60g P
DinnerCod + sweet potato + green beans — 250g cod, 180g sweet potato, 150g green beans, herbs, 1 tsp olive oil (4 servings → Sat lunch)~480 kcal~58g P
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P
Saturday 13 June
1,909 kcal each 185g protein
⌄
IP Chicken Curry (lean version — light coconut milk). Rice prep (IP) ~2h before dinner. Supplements: D3, Magnesium.
BreakfastProtein pancakes: 60g oats blended + 3 eggs + 1 scoop whey + 80g berries on top495 kcal45g P
LunchLeftover cod + sweet potato + green beans~480 kcal~58g P
DinnerIP Chicken curry (lean) + brown rice — chicken breast, light coconut milk, tomatoes, spinach, curry paste (4 servings → Sun lunch next week)~565 kcal~60g P
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P
Breakfast Rotation — all hit 495 kcal / 45g P
No cook

Protein Smoothie

1 serving495 kcal • 45g P • 45g C • 15g F
⌄
Ingredients
  • 1 scoop whey protein (~30g)
  • 300ml skimmed milk
  • 60g rolled oats (dry)
  • 1 medium banana
Method
  1. Blend all together. Drink immediately.
No cook

Greek Yogurt Bowl

1 serving495 kcal • 45g P • 45g C • 15g F
⌄
Ingredients
  • 200g 0% Greek yogurt
  • 60g rolled oats
  • 1 scoop whey protein (stirred in)
  • 100g strawberries or mixed berries
Method
  1. Mix yogurt, oats and whey. Top with berries. Serve immediately.
Hob 8 min

Omelette & Toast

1 serving495 kcal • 45g P • 45g C • 15g F
⌄
Ingredients
  • 3 whole eggs + 2 egg whites
  • 2 slices wholegrain bread
  • Large handful baby spinach
  • 4–5 mushrooms, sliced
Method
  1. Wilt spinach and mushrooms in dry pan 2 min. Set aside.
  2. Beat eggs. Cook in non-stick pan over medium heat, fold when set.
  3. Serve with toast and veg alongside.
Hob 10 min

Protein Pancakes

1 serving495 kcal • 45g P • 45g C • 15g F
⌄
Ingredients
  • 60g rolled oats (blended to flour)
  • 3 eggs
  • 1 scoop whey protein
  • 80g berries to serve
Method
  1. Blend oats, eggs and whey to a batter. Add splash of water if too thick.
  2. Cook small pancakes in dry non-stick pan over medium heat, 2 min per side.
  3. Top with berries. No syrup needed.
Late Night Smoothie — every night — 300 kcal / 35g P
No cook

Smoothie

2 servings300 kcal • 35g P • 21g C • 9g F per serving
⌄
Ingredients
  • 2 scoops whey protein (~60g)
  • 400ml unsweetened soy milk
  • 200g frozen mixed berries
  • 200ml plain kefir
Method
  1. Blend all together. Pour into 2 glasses. Kefir adds a natural tang and supports gut health.
Optional Snacks — if needed between meals
No cook

Whey Shake + Banana

1 serving245 kcal • 30g P • 20g C • 5g F
⌄
Ingredients
  • 1 scoop whey protein
  • 200ml skimmed milk
  • Half medium banana
Method
  1. Shake or blend. Drink immediately.
No cook

Cottage Cheese + Fruit

1 serving245 kcal • 30g P • 20g C • 5g F
⌄
Ingredients
  • 200g cottage cheese
  • 1 apple or 1 pear
Method
  1. Serve together. No prep required.
No cook

Greek Yogurt + Rice Cakes

1 serving245 kcal • 30g P • 20g C • 5g F
⌄
Ingredients
  • 200g 0% Greek yogurt
  • 2 rice cakes
Method
  1. Serve together.
Dinner Recipes — Week of 7–13 June — 4 servings each
All dinner recipes serve 4 (dinner for 2 + next-day lunch for 2). All weights are raw unless stated.
Batch — Sun

Batch Chicken Breast

8 servings~230 kcal • 46g P • 0g C • 5g F per 220g
⌄
Ingredients
  • ~1.76kg chicken breast (220g × 8)
  • 600ml chicken stock (1 cube + water)
  • 1 tsp garlic powder, 1 tsp smoked paprika, salt & pepper
Method
  1. Season chicken. Add stock to IP. Place chicken in stock — can stack.
  2. HIGH PRESSURE 15 min + 10 min natural release.
  3. Remove, slice or cube. Divide into 2 equal portions (~880g each).
  4. Use one for Sunday stir-fry. Refrigerate second for Monday teriyaki.
Wok — Sun

Chicken Stir-Fry + Brown Rice

4 servings~565 kcal • 62g P • 45g C • 12g F
⌄
Ingredients
  • 880g batch chicken breast (cubed)
  • 240g brown rice (dry) — prep in IP 2h before
  • 2 heads broccoli (florets)
  • 2 red peppers, sliced
  • 2 heads pak choi, roughly chopped
  • 4 cloves garlic, minced • 3cm ginger, grated
  • 3 tbsp low-sodium soy sauce
  • 2 tsp sesame oil
  • 1 tbsp vegetable oil
Method
  1. Cook rice in IP (240g rice + 420ml water, HIGH PRESSURE 22 min + 10 min NR).
  2. Smoking wok: add oil. Stir-fry garlic and ginger 30 sec.
  3. Add broccoli and peppers, stir-fry 3 min over high heat.
  4. Add pak choi and chicken, toss to heat through 2 min.
  5. Add soy sauce and sesame oil, toss to coat. Serve over rice.
Wok — Mon

Teriyaki Chicken Noodles

4 servings~570 kcal • 52g P • 60g C • 10g F
⌄
Ingredients
  • 880g batch chicken breast (sliced)
  • 300g medium egg noodles (dry)
  • 2 heads broccoli (florets)
  • 2 carrots, julienned
  • 4 spring onions, sliced
Teriyaki sauce (lighter version)
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp honey
  • 1 tbsp mirin
  • 1 tsp sesame oil
  • 1 tsp cornflour + 2 tbsp cold water (slurry)
Method
  1. Cook noodles per packet. Drain and set aside.
  2. Mix all sauce ingredients in a bowl.
  3. Smoking wok: stir-fry broccoli and carrots 3–4 min.
  4. Add chicken, heat 2 min. Pour sauce, bubble 1 min until thickened.
  5. Add noodles, toss. Top with spring onions.
Hob — Tue

Lean Beef Mince Pasta

4 servings~575 kcal • 56g P • 47g C • 16g F
⌄
Ingredients
  • 750g lean beef mince (5% fat)
  • 230g penne (dry)
  • 1 × 400g tin chopped tomatoes
  • 200g passata
  • 1 large onion, diced • 4 cloves garlic, minced
  • 1 tsp dried oregano • 1 tsp dried basil
  • Salt and pepper
  • 200g baby spinach (stir in at end)
Method
  1. Brown mince in a large pan over high heat — no oil needed at 5% fat. Break up as it cooks.
  2. Add onion, cook 3 min. Add garlic, stir 1 min.
  3. Add tomatoes, passata, herbs. Season. Simmer 15 min.
  4. Cook pasta per packet. Drain, reserving 100ml pasta water.
  5. Stir spinach into sauce until wilted. Combine with pasta, loosen with pasta water if needed.
Oven/Hob — Wed

Salmon + Sweet Potato + Broccoli

4 servings~570 kcal • 52g P • 35g C • 22g F
⌄
Ingredients
  • 4 × 220g salmon fillets
  • 720g sweet potato (4 × 180g raw), cut into wedges
  • 2 heads broccoli, cut into florets
  • 2 tsp olive oil (split: 1 for sweet potato, 1 for salmon)
  • Juice of 1 lemon • salt and pepper • dried herbs
Method
  1. Oven to 200°C. Toss sweet potato wedges in 1 tsp olive oil + seasoning. Roast 25–30 min until tender.
  2. Steam or microwave broccoli 4 min until just tender.
  3. Season salmon. Pan-fry or bake: hob — skin-side down 4 min, flip 2 min; oven — 12–14 min at 200°C.
  4. Drizzle salmon with lemon juice. Serve with sweet potato and broccoli.
Wok — Thu

Turkey Mince Stir-Fry + Brown Rice

4 servings~555 kcal • 60g P • 44g C • 12g F
⌄
Ingredients
  • 880g turkey mince (5% fat)
  • 240g brown rice (dry) — prep in IP 2h before
  • 2 red peppers, diced
  • 2 heads broccoli (florets)
  • 2 heads pak choi, roughly chopped
  • 4 cloves garlic, minced • 3cm ginger, grated
  • 3 tbsp low-sodium soy sauce • 1 tbsp oyster sauce
  • 1 tbsp vegetable oil
Method
  1. Cook rice in IP (240g rice + 420ml water, HIGH PRESSURE 22 min + 10 min NR).
  2. Smoking wok: add oil. Fry garlic and ginger 30 sec.
  3. Add turkey mince, stir-fry over high heat until cooked through, 5–6 min. Break up as it cooks.
  4. Add peppers and broccoli, toss 3 min. Add pak choi, toss 1 min.
  5. Add soy and oyster sauce, toss to coat. Serve over rice.
Oven/Hob — Fri

Cod + Sweet Potato + Green Beans

4 servings~480 kcal • 58g P • 34g C • 8g F
⌄
Ingredients
  • 4 × 250g cod fillets
  • 720g sweet potato (4 × 180g raw), cut into chunks
  • 400g green beans, trimmed
  • 2 tsp olive oil (split: 1 sweet potato, 1 cod)
  • 1 tsp dried herbs • salt and pepper • lemon wedges to serve
Method
  1. Oven to 200°C. Toss sweet potato in 1 tsp olive oil + seasoning. Roast 25–30 min.
  2. Steam or blanch green beans 3–4 min. Drain.
  3. Season cod. Pan-fry in 1 tsp olive oil: 3–4 min per side, or bake 12–14 min at 200°C.
  4. Serve cod with sweet potato, green beans and lemon.
IP — Sat

IP Chicken Curry (lean version)

4 servings~565 kcal • 60g P • 48g C • 12g F
⌄
Ingredients
  • 880g chicken breast, cubed
  • 240g brown rice (dry) — prep in IP 2h before
  • 200ml reduced-fat coconut milk (half a 400ml tin)
  • 200ml chicken stock (half cube + water)
  • 1 × 400g tin chopped tomatoes
  • 200g baby spinach
  • 1 large onion, diced • 4 cloves garlic • 2cm ginger
  • 2 tbsp curry powder • 1 tsp cumin • 1 tsp coriander
  • 1 tbsp vegetable oil • salt and pepper
Method
  1. SAUTE: heat oil, cook onion 4 min. Add garlic, ginger, spices — stir 1 min.
  2. Add coconut milk, stock, tomatoes. Stir to combine.
  3. Add chicken pieces. Seal lid, HIGH PRESSURE 8 min. Quick release.
  4. SAUTE: stir in spinach until wilted, 2 min. Season to taste.
  5. Serve over rice.
Meat & Fish 5 items ⌄
ItemQty NeededStockOrder Qty
Chicken breast (fresh)3kg (batch ×8 + Sat curry ×4)
Lean beef mince 5% fat2× 400g packs (800g Tue pasta)
Turkey mince 5% fat2× 500g packs (880g Thu stir-fry)
Salmon fillets (fresh)2× 480g packs (4 fillets, Sun)
Cod fillets (fresh)2× 500g packs (1kg, Fri)
Dairy & Eggs 5 items ⌄
ItemQty NeededStockOrder Qty
Greek yogurt 0% fat1× 1kg tub (breakfast only: Mon + Wed + Fri, 2 people)
Plain kefir2× 750ml bottles (100ml × 7 nights × 2 people = 1.4L)
Skimmed milk1× 4-pint (breakfast smoothies only: Sun + Thu)
Large free-range eggs2× 15-box (omelettes ×2 + pancakes, 2 people)
Tinned tuna in spring water2× 145g tins (Sun standalone lunch)
Produce 15 items ⌄
ItemQty NeededStockOrder Qty
Sweet potato~1.5kg (2 nights × 4 servings × 180g)
Broccoli6 heads (2 per dinner × 3 nights: Sun, Mon, Thu)
Green beans1× 400g bag (Fri cod)
Baby spinach2× 200g bags (curry + omelettes)
Red peppers4 loose or 2× 3-packs (2 for Mon stir-fry + 2 for Thu stir-fry)
Pak choi4 heads (Mon + Thu stir-fry)
Carrots1× 1kg bag (Tue teriyaki)
Spring onions2 bunches
Mushrooms1× 400g pack (omelette breakfasts)
Bananas1 bunch (breakfast smoothies: Sun + Thu, 2 people)
Strawberries1× 400g punnet
Raspberries1× 250g punnet
Frozen mixed berries2× 750g bags (100g × 7 nights × 2 people = 1.4kg)
Almonds (whole)30g (Wed yogurt bowl, 2 people)
Onions (1kg net) + garlic (2 bulbs) + ginger (1 thumb)Standard weekly aromatics
Bread & Bakery 1 item ⌄
ItemQty NeededStockOrder Qty
Wholegrain bread1× 800g loaf
Cupboard & Dry Goods 7 items ⌄
ItemQty NeededStockOrder Qty
Brown rice1× 2kg bag (3 rice nights: Sun, Thu, Sat)
Porridge oats1× 1kg bag (breakfast daily)
Penne pasta1× 500g bag (Tue beef pasta, 260g dry)
Medium egg noodles (dry)1× 300g pack (Mon teriyaki)
Reduced-fat coconut milk1× 400ml tin (Sat curry — use half)
Tinned chopped tomatoes2× 400g tins (Tue pasta + Sat curry)
Unsweetened soy milk3× 1L cartons (200ml × 7 nights × 2 people = 2.8L)
Cupboard Staples — check stock first 4 items ⌄
ItemQty NeededStockOrder Qty
Low-sodium soy sauce1× 250ml bottle if low
Oyster sauceCheck stock (Thu stir-fry)
Mirin1× 150ml if low (Mon teriyaki)
Passata1× 500g carton (Tue pasta)
Supplements 3 items ⌄
ItemQty NeededStockOrder Qty
Vitamin D3 (1,000 IU)Check stock — daily for both
Fish oil capsulesCheck stock — 3×/week each
Magnesium (glycinate or citrate)Check stock — daily for both
Whey protein is not available at Tesco — order from MyProtein separately if stock is low. Both need 2 scoops per day: 1 at breakfast and 1 in the late night smoothie.
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Calories
0 / 1,909
Protein
0g / 185g
Carbs
0g / 169g
Fat
0g / 55g
Food / Meal Qty / Notes kcal Protein (g) Carbs (g) Fat (g)
Total 0 0 0 0
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Michael's photos (file paths)
Vincent's photos (file paths)
Observations this week
Progress Timeline