Same underlying prep as the Balanced Week — same chicken, same tuna, same yogurt — but the carb-heavy sides (rice, pita bread) are cut back or dropped so protein makes up a bigger share of every meal. That's the actual mechanism behind a "cutting" plan: not starvation, just shifting the ratio so you stay fuller on fewer calories.
How to use this plan
- Cook the chicken and vegetables plain (just salt, pepper, oil) so you can portion by weight if you're tracking macros precisely.
- The Everyday Yogurt-Tahini Sauce is calorie-dense in small amounts — use it sparingly (a drizzle, not a ladle) to stay in range.
- 1500-1700 kcal is a starting point, not a rule — adjust portions to your own size, activity level, and how the week feels rather than following the number rigidly.
- If a snack or dinner leaves you genuinely hungry, add a larger portion of the vegetables first before adding more of anything calorie-dense — they're the cheapest way to add volume.