Local Foodz Cali. Feed your inner Athlete.

Most cutting plans fail before week three

They fail for two reasons. The targets are vague (“eat clean, eat less”), or the meals are fantasy (recipes you will never cook on a Tuesday night after work). The Lean Cut fixes both. Every week has an exact calorie and macro target, and every single meal is a real item you can order from the Local Foodz menu today. We did the math for you. You just eat.

How the plan works

Every day starts with a breakfast item. 12 weeks. Calories start at 2400 and taper to 1400. The macro split stays at 3:4:3 the whole way: 30% of calories from protein, 40% from carbs, 30% from fat. As calories come down, protein and carbs scale down with them. That matters. A fixed 180g protein target on a 1400 calorie day is miserable and unnecessary. Scaling keeps every week doable.

Week	Calories	Protein (g)	Carbs (g)	Fat (g)	Phase
1	2400	180	240	80	Base, easing in
2	2300	172	230	77	Base, easing in
3	2200	165	220	73	Steady cut
4	2100	158	210	70	Steady cut
5	2000	150	200	67	Steady cut
6	1900	142	190	63	Steady cut
7	1800	135	180	60	Deep cut
8	1700	128	170	57	Deep cut
9	1600	120	160	53	Final cut + refeed Sunday
10	1500	112	150	50	Final cut + refeed Sunday
11	1450	109	145	48	Final cut + refeed Sunday
12	1400	105	140	47	Final cut + refeed Sunday

Refeed Sundays in the final block

Weeks 9 through 12 run six low days plus one refeed day every Sunday at 1900 calories, same 3:4:3 split. Refeed days protect leptin, thyroid output, and training performance after an extended deficit. They are not cheat days. The food still comes off the menu and the macros are still planned.

Every meal is verified, none are invented

Each item in the plan was checked on localfoodz.co using the Add-to-Cart gate: every option selected, nutrition panel read only after the order button goes live. The workbook shows the exact configuration next to every meal, so what you order matches the macros on the page. Daily totals land within 10 grams of target, and weekly averages do too.

What a real day looks like

Every day opens with a real breakfast, then the bigger meals and snacks. Here is Day 3 of Week 6 (1900 calorie target), straight from the plan:

• Breakfast: Overnight Oats (330 cal, 18P / 50C / 7F)
• Vegan Meatballs with Pasta in Organic Marinara (600 cal, 37P / 67C / 23F)
• Shrimp and Veg Pasta in Marinara with Parmesan (630 cal, 38P / 72C / 24F)
• Snack: 4 oz Teriyaki Chicken Breast from Customized Meals (190 cal, 35P / 4C / 3F)
• Snack: 4 oz Cajun Shrimp from Customized Meals (140 cal, 15P / 1C / 8F)

Day total: 1890 calories, 143P / 194C / 65F against a 142P / 190C / 63F target. That is what “we did the math” means.

Find your start week

• New to a cut or very active: start Week 1 at 2400 calories.
• Already eating in a deficit: start Week 3 to 5 (2200 to 2000).
• Experienced and lean already: start the deep cut at Week 6 or 7.

You do not have to run all 12 weeks. The ladder is a menu of deficits. Enter where your body is.

Who this plan is for

Women who train at least a few times a week and want a structured cut without cooking, weighing, or macro apps. If you are pregnant, breastfeeding, under 18, have a history of disordered eating, or manage a medical condition, talk to your doctor or a registered dietitian before starting any calorie-restricted plan. The final weeks run at 1400 calories, which is appropriate as a short final block for many women but is not a forever diet.

Get started

The full 12-week workbook lists every day, every meal, and the exact order configuration for each one. Grab it, find your start week, and place your first Local Foodz order. Feed your inner Athlete.