{"source":"Calories and macros are approximate: calculated from standard values per 100 g (USDA FoodData Central) for the ingredients as listed. Brands differ.","items":[{"kind":"recipe","id":"chicken-rice-broccoli","title":"Chicken, rice and broccoli boxes","tags":["high-protein","meal-prep","under-500"],"min":35,"serves":4,"line":"Four lunches in one go: the box that built a thousand gym plans.","ing":["600 g chicken breast","240 g white rice (dry)","500 g broccoli","1 tbsp olive oil","2 tbsp soy sauce","Paprika, garlic powder, salt, pepper"],"steps":["Heat the oven to 200°C. Start the rice in a pot with twice its volume of water.","Toss the chicken in the oil and the spices. Roast 20 to 22 minutes, until it is 74°C in the thickest part.","Steam or boil the broccoli for 4 minutes so it stays green.","Slice the chicken, split everything into four boxes and splash the soy sauce on top.","Keeps 3 days in the fridge."],"tip":"Make it a block: Sunday 17:00, 45 minutes. Four weekdays of lunch are done.","kcal":475,"protein":42,"carbs":57,"fat":8,"url":"https://gocutline.com/recipes/chicken-rice-broccoli/"},{"kind":"recipe","id":"greek-yogurt-protein-bowl","title":"Greek yogurt protein bowl","tags":["high-protein","breakfast","quick","under-500","vegetarian"],"min":5,"serves":1,"line":"Five minutes, no cooking, and more protein than three eggs.","ing":["250 g 0% Greek yogurt","40 g rolled oats","100 g frozen berries","2 tsp honey"],"steps":["Spoon the yogurt into a bowl.","Add the oats and the berries straight from the freezer; they thaw while you eat.","Finish with the honey."],"tip":"Make the oats overnight in the yogurt if you like them soft.","kcal":385,"protein":32,"carbs":59,"fat":4,"url":"https://gocutline.com/recipes/greek-yogurt-protein-bowl/"},{"kind":"recipe","id":"tuna-chickpea-salad","title":"Tuna and chickpea salad","tags":["high-protein","quick","under-500","no-cook"],"min":10,"serves":1,"line":"A desk lunch with 40 g of protein and nothing to cook.","ing":["1 can tuna in water (120 g drained)","120 g canned chickpeas, drained","100 g cucumber","100 g tomatoes","30 g red onion","1 tsp olive oil, lemon, salt, pepper"],"steps":["Rinse the chickpeas. Dice the cucumber, tomatoes and onion.","Mix everything with the tuna, the oil and a squeeze of lemon.","Season and eat, or box it for tomorrow."],"tip":"Two cans, two boxes: lunch for two days in ten minutes.","kcal":395,"protein":41,"carbs":37,"fat":9,"url":"https://gocutline.com/recipes/tuna-chickpea-salad/"},{"kind":"recipe","id":"turkey-chili","title":"Turkey chili, one big pot","tags":["high-protein","meal-prep","under-500"],"min":40,"serves":4,"line":"Four portions under 450 kcal each that taste better on day two.","ing":["500 g turkey mince (7% fat)","1 onion","2 bell peppers","2 cans chopped tomatoes (800 g)","250 g black beans, drained","1 tbsp olive oil","Cumin, chilli, smoked paprika, salt"],"steps":["Fry the onion and peppers in the oil for 5 minutes.","Add the turkey and brown it, breaking it up.","Add the spices, the tomatoes and the beans. Simmer 25 minutes with the lid half on.","Taste, season, split into four. Freezes for a month."],"tip":"Serve it with rice on training days and on its own on rest days.","kcal":400,"protein":33,"carbs":37,"fat":15,"url":"https://gocutline.com/recipes/turkey-chili/"},{"kind":"recipe","id":"egg-white-omelette-spinach-feta","title":"Egg white omelette with spinach and feta","tags":["high-protein","breakfast","quick","under-500","vegetarian"],"min":10,"serves":1,"line":"Thirty-five grams of protein for under 300 kcal.","ing":["6 egg whites (200 g)","1 whole egg","60 g spinach","30 g feta","1 tomato"],"steps":["Whisk the whites and the egg with a pinch of salt.","Wilt the spinach in a non-stick pan, then pour in the eggs.","When the edges set, add the feta and tomato, fold, and cook one more minute."],"tip":"Add a slice of wholegrain toast if the morning is a training morning.","kcal":280,"protein":35,"carbs":7,"fat":12,"url":"https://gocutline.com/recipes/egg-white-omelette-spinach-feta/"},{"kind":"recipe","id":"salmon-potatoes-greens","title":"Salmon, potatoes and greens","tags":["high-protein"],"min":25,"serves":1,"line":"One tray, 25 minutes, and the fats your week of deep work runs on.","ing":["150 g salmon fillet","250 g small potatoes","150 g broccoli","Lemon, salt, pepper, dill"],"steps":["Heat the oven to 200°C. Halve the potatoes and roast them 15 minutes.","Add the salmon and the broccoli to the tray. Roast 10 to 12 minutes more.","Finish with lemon and dill."],"tip":"Swap the salmon for cod and the plate drops by about 190 kcal.","kcal":555,"protein":40,"carbs":54,"fat":21,"url":"https://gocutline.com/recipes/salmon-potatoes-greens/"},{"kind":"recipe","id":"cottage-cheese-pancakes","title":"Cottage cheese pancakes","tags":["high-protein","breakfast","vegetarian","under-500"],"min":15,"serves":1,"line":"Pancakes with 43 g of protein, made in a blender.","ing":["200 g cottage cheese (1%)","2 eggs","40 g rolled oats","Cinnamon, a pinch of salt"],"steps":["Blend everything until smooth. Let it rest 2 minutes.","Cook small pancakes in a non-stick pan on medium heat, 2 minutes a side.","Top with berries or a little honey."],"tip":"The batter keeps a day in the fridge.","kcal":440,"protein":43,"carbs":33,"fat":14,"url":"https://gocutline.com/recipes/cottage-cheese-pancakes/"},{"kind":"recipe","id":"shrimp-stir-fry","title":"Shrimp stir-fry in 15 minutes","tags":["high-protein","quick"],"min":15,"serves":1,"line":"Faster than delivery, with more than 50 g of protein.","ing":["200 g shrimp","250 g frozen stir-fry vegetables","50 g rice (dry), or a microwave pouch","1 tbsp soy sauce","1 tsp oil, garlic, ginger, chilli"],"steps":["Start the rice.","Heat the oil in a wok until it smokes. Fry the vegetables 4 minutes.","Add the shrimp, garlic and ginger; 2 to 3 minutes until pink.","Soy sauce, chilli, done."],"tip":"Keep a bag of shrimp and a bag of vegetables in the freezer and this is always possible.","kcal":570,"protein":53,"carbs":71,"fat":8,"url":"https://gocutline.com/recipes/shrimp-stir-fry/"},{"kind":"recipe","id":"overnight-oats-1000","title":"Overnight oats, 1,000 kcal","tags":["bulking","breakfast","vegetarian","meal-prep"],"min":5,"serves":1,"line":"For the people who cannot eat enough: a thousand calories you can drink half of.","ing":["100 g rolled oats","300 ml whole milk","30 g whey protein","2 tbsp peanut butter","1 banana","1 tbsp honey"],"steps":["Stir the oats, milk and whey together in a jar.","Add the peanut butter and the honey, close it, and leave it in the fridge overnight.","Slice the banana on top in the morning."],"tip":"Make three jars on Sunday and three breakfasts are decided.","kcal":1025,"protein":56,"carbs":131,"fat":35,"url":"https://gocutline.com/recipes/overnight-oats-1000/"},{"kind":"recipe","id":"beef-pasta-bake","title":"Beef pasta bake","tags":["bulking","meal-prep","high-protein"],"min":45,"serves":4,"line":"Four portions of 800 kcal and 50 g protein, for gaining weight on purpose.","ing":["500 g pasta (dry)","500 g lean beef mince (5% fat)","700 g canned tomatoes","1 onion","120 g light mozzarella","1 tbsp olive oil, oregano, salt"],"steps":["Cook the pasta 2 minutes short of the packet time.","Fry the onion in the oil, brown the beef, add the tomatoes and oregano. Simmer 10 minutes.","Mix with the pasta in a dish, tear the mozzarella over it and bake 15 minutes at 200°C.","Cut into four."],"tip":"Freeze two portions; they reheat well.","kcal":810,"protein":54,"carbs":110,"fat":17,"url":"https://gocutline.com/recipes/beef-pasta-bake/"},{"kind":"recipe","id":"peanut-butter-banana-shake","title":"Peanut butter banana shake","tags":["bulking","quick","breakfast","vegetarian"],"min":5,"serves":1,"line":"800 kcal in a glass, for when chewing is the problem.","ing":["400 ml whole milk","1 banana","2 tbsp peanut butter","40 g rolled oats","30 g whey protein"],"steps":["Blend everything for 30 seconds.","Drink it with breakfast or after training."],"tip":"Freeze the banana in slices for a thicker shake.","kcal":810,"protein":51,"carbs":82,"fat":34,"url":"https://gocutline.com/recipes/peanut-butter-banana-shake/"},{"kind":"recipe","id":"chicken-burrito-bowl","title":"Big chicken burrito bowl","tags":["bulking","high-protein"],"min":30,"serves":1,"line":"A thousand kcal and 75 g of protein in one bowl.","ing":["200 g chicken breast","100 g rice (dry)","150 g black beans","50 g avocado","60 g salsa","30 g cheddar, grated","Cumin, paprika, lime"],"steps":["Cook the rice. Season the chicken with cumin and paprika and pan-fry it 6 minutes a side.","Warm the beans.","Build the bowl: rice, beans, sliced chicken, avocado, salsa, cheese, lime."],"tip":"Halve everything and it is a 500 kcal lunch.","kcal":1025,"protein":75,"carbs":124,"fat":24,"url":"https://gocutline.com/recipes/chicken-burrito-bowl/"},{"kind":"recipe","id":"red-lentil-dal","title":"Red lentil dal","tags":["vegan","vegetarian","meal-prep","under-500"],"min":35,"serves":4,"line":"Plant protein, cheap, and done in one pot.","ing":["300 g red lentils","1 onion","1 can chopped tomatoes (400 g)","200 g spinach","1 tbsp oil","Garlic, ginger, cumin, turmeric, garam masala"],"steps":["Fry the onion, garlic and ginger in the oil for 5 minutes, then the spices for 1.","Add the lentils, the tomatoes and 900 ml water. Simmer 20 minutes, stirring now and then.","Stir in the spinach until it wilts. Season."],"tip":"Serve with rice to make the protein complete.","kcal":350,"protein":22,"carbs":60,"fat":5,"url":"https://gocutline.com/recipes/red-lentil-dal/"},{"kind":"recipe","id":"crispy-tofu-rice","title":"Crispy tofu and rice","tags":["vegan","vegetarian","high-protein"],"min":25,"serves":1,"line":"Forty-four grams of protein without any meat.","ing":["200 g firm tofu","60 g rice (dry)","150 g broccoli","1 tbsp soy sauce","1 tsp oil"],"steps":["Press the tofu in a towel for 10 minutes, then cube it.","Start the rice. Fry the tofu in the oil until golden on all sides, about 8 minutes.","Steam the broccoli. Toss the tofu in the soy sauce and serve."],"tip":"Press a whole block on Sunday and it fries in half the time all week.","kcal":610,"protein":44,"carbs":64,"fat":24,"url":"https://gocutline.com/recipes/crispy-tofu-rice/"},{"kind":"recipe","id":"chickpea-feta-salad","title":"Chickpea and feta salad","tags":["vegetarian","quick","no-cook"],"min":10,"serves":1,"line":"A filling salad you can make before the first meeting.","ing":["240 g canned chickpeas, drained","40 g feta","100 g cucumber","100 g tomatoes","30 g red onion","1 tsp olive oil, lemon, oregano"],"steps":["Rinse the chickpeas. Chop the vegetables.","Crumble in the feta, add oil, lemon and oregano, and mix."],"tip":"Add a can of tuna and it becomes a high-protein lunch.","kcal":530,"protein":24,"carbs":66,"fat":20,"url":"https://gocutline.com/recipes/chickpea-feta-salad/"},{"kind":"recipe","id":"skyr-berries-almonds","title":"Skyr, berries and almonds","tags":["high-protein","snack","quick","vegetarian","under-500"],"min":2,"serves":1,"line":"The 3 pm snack with 26 g of protein.","ing":["200 g skyr","80 g berries","15 g almonds"],"steps":["Bowl, skyr, berries, almonds."],"tip":"Keep it in the fridge at work for the afternoon slump.","kcal":260,"protein":26,"carbs":23,"fat":8,"url":"https://gocutline.com/recipes/skyr-berries-almonds/"},{"kind":"workout","id":"push-day","title":"Push day","tags":["gym","push-pull-legs","muscle"],"min":60,"level":"Intermediate","gear":"Barbell, dumbbells, cables","kit":"Barbell","line":"Chest, shoulders and triceps, the first day of a push, pull, legs week.","ex":[["Bench press","4 × 6–8","2–3 min"],["Incline dumbbell press","3 × 8–10","2 min"],["Seated dumbbell shoulder press","3 × 8–10","2 min"],["Cable lateral raise","3 × 12–15","60 s"],["Triceps rope pushdown","3 × 10–12","60 s"],["Overhead triceps extension","2 × 12–15","60 s"]],"notes":["Warm up with 2 light sets of the bench press.","When you reach the top of the rep range on every set, add 2.5 kg next time.","Leave 1 to 2 reps in the tank on every set."],"url":"https://gocutline.com/workouts/push-day/"},{"kind":"workout","id":"pull-day","title":"Pull day","tags":["gym","push-pull-legs","muscle"],"min":60,"level":"Intermediate","gear":"Barbell, pull-up bar, dumbbells, cables","kit":"Barbell","line":"Back and biceps, the second day of a push, pull, legs week.","ex":[["Romanian deadlift","3 × 8","2–3 min"],["Pull-up or lat pulldown","4 × 6–10","2 min"],["Chest-supported row","3 × 8–10","2 min"],["Face pull","3 × 12–15","60 s"],["Dumbbell curl","3 × 10–12","60 s"],["Hammer curl","2 × 12","60 s"]],"notes":["Can not do a pull-up yet? Do lat pulldowns and one set of slow negatives at the end.","Keep the Romanian deadlift slow on the way down: 3 seconds."],"url":"https://gocutline.com/workouts/pull-day/"},{"kind":"workout","id":"leg-day","title":"Leg day","tags":["gym","push-pull-legs","muscle"],"min":60,"level":"Intermediate","gear":"Barbell, leg press, dumbbells","kit":"Barbell","line":"Quads, hamstrings, glutes and calves, the third day of a push, pull, legs week.","ex":[["Back squat","4 × 6–8","2–3 min"],["Romanian deadlift","3 × 8–10","2 min"],["Leg press","3 × 10–12","2 min"],["Walking lunge","2 × 12 per leg","90 s"],["Leg curl","3 × 10–12","60 s"],["Standing calf raise","4 × 10–15","60 s"]],"notes":["Squat to a depth you can control with a flat back.","Plan a light day after this one: legs take the longest to recover."],"url":"https://gocutline.com/workouts/leg-day/"},{"kind":"workout","id":"full-body-a","title":"Full body A, for beginners","tags":["gym","beginner","full-body"],"min":45,"level":"Beginner","gear":"Dumbbells, machines","kit":"Dumbbells","line":"Day A of a three-day beginner week: A, B, A, then B, A, B the next week.","ex":[["Goblet squat","3 × 10","90 s"],["Dumbbell bench press","3 × 10","90 s"],["Lat pulldown","3 × 10","90 s"],["Dumbbell Romanian deadlift","3 × 10","90 s"],["Plank","3 × 30 s","45 s"]],"notes":["Start with a weight you could lift 13 to 15 times. Add weight when 10 feels easy on all three sets.","Book it as three blocks a week with a day off between."],"url":"https://gocutline.com/workouts/full-body-a/"},{"kind":"workout","id":"full-body-b","title":"Full body B, for beginners","tags":["gym","beginner","full-body"],"min":45,"level":"Beginner","gear":"Machines, dumbbells, cables","kit":"Machines","line":"Day B of the beginner week. Alternate it with Full body A.","ex":[["Leg press","3 × 10","90 s"],["Seated cable row","3 × 10","90 s"],["Seated dumbbell shoulder press","3 × 10","90 s"],["Hip thrust","3 × 10","90 s"],["Dead bug","3 × 8 per side","45 s"]],"notes":["Write down the weights. Beating last week by one rep is progress."],"url":"https://gocutline.com/workouts/full-body-b/"},{"kind":"workout","id":"home-no-equipment","title":"Home workout, no equipment","tags":["home","beginner","full-body","no-equipment"],"min":30,"level":"All levels","gear":"Nothing","kit":"None","line":"A full-body circuit for days you can not get to a gym.","ex":[["Push-ups (knees if needed)","10–15",""],["Bodyweight squat","20",""],["Reverse lunge","10 per leg",""],["Pike push-up","8",""],["Glute bridge","15",""],["Plank","40 s","60–90 s, then repeat: 4 rounds"]],"notes":["Do the moves back to back as one round. Rest at the end of the round.","Too easy? Slow every rep down to 3 seconds on the way down."],"url":"https://gocutline.com/workouts/home-no-equipment/"},{"kind":"workout","id":"dumbbell-20","title":"20 minutes, one pair of dumbbells","tags":["home","quick","full-body"],"min":20,"level":"All levels","gear":"One pair of dumbbells","kit":"Dumbbells","line":"Every minute on the minute: four moves, five rounds, twenty minutes.","ex":[["Minute 1: goblet squat","12","rest of the minute"],["Minute 2: one-arm row","10 per side","rest of the minute"],["Minute 3: floor press","12","rest of the minute"],["Minute 4: reverse lunge","8 per leg","rest of the minute"]],"notes":["Start a timer and begin each move at the top of the minute. 5 rounds.","If you can not finish a minute with 15 seconds left, drop the weight."],"url":"https://gocutline.com/workouts/dumbbell-20/"},{"kind":"workout","id":"run-intervals-beginner","title":"Run and walk intervals, beginner","tags":["run","beginner","cardio"],"min":30,"level":"Beginner","gear":"Running shoes","kit":"Shoes","line":"The first step towards running 5 km without stopping.","ex":[["Easy walk or jog, warm-up","5 min",""],["Run, then walk","8 × (1 min run, 2 min walk)",""],["Easy walk, cool-down","5 min",""]],"notes":["Run at a pace where you can still talk.","Each week, add 30 seconds to the runs and take 30 seconds off the walks.","Three blocks a week, never two days in a row."],"url":"https://gocutline.com/workouts/run-intervals-beginner/"},{"kind":"workout","id":"zone-2","title":"Easy zone 2 cardio","tags":["run","cardio","recovery"],"min":45,"level":"All levels","gear":"Bike, treadmill or shoes","kit":"Any","line":"Steady, easy cardio for an engine that lasts.","ex":[["Easy run, ride or brisk incline walk","35–45 min",""]],"notes":["Easy means you could hold a conversation in full sentences the whole time.","One or two of these a week fit next to lifting."],"url":"https://gocutline.com/workouts/zone-2/"},{"kind":"workout","id":"mobility-15","title":"15-minute mobility for desk days","tags":["recovery","quick","no-equipment","home"],"min":15,"level":"All levels","gear":"A mat","kit":"Mat","line":"Undo a day of sitting before it undoes you.","ex":[["Cat-cow","10 slow reps",""],["World's greatest stretch","5 per side",""],["90/90 hip switches","10",""],["Thoracic rotation on all fours","8 per side",""],["Half-kneeling hip flexor stretch","45 s per side",""],["Wall slides","12",""]],"notes":["Do it as a block after your last deep work block of the day.","Move slowly. Nothing here should hurt."],"url":"https://gocutline.com/workouts/mobility-15/"},{"kind":"playbook","id":"introduce-yourself-on-the-floor","title":"Introduce yourself on the Floor","tags":["start-here","network"],"min":20,"line":"The first move on Cutline: say who you are, what you build and what you need.","steps":["Write one line on who you are: \"I am Maya, I build landing pages for coaches.\"","Say what you are working on this month, with a number if you have one.","Say what you are looking for: a client, a co-founder, a gym partner, feedback.","Attach this week from the Grid: your post then shows the hours behind it.","End with one question people can answer in a reply."],"first":"Open the Floor and post it. Reply to everyone who answers within a day.","tpl":"Hi, I am [name]. I [what you do] for [who]. This month I am [goal, with a number]. I am looking for [what you need]. Question: [one question]?","prompt":"Help me write a short intro post. Who I am: [name, what I do]. What I am working on this month: [goal, with a number]. What I am looking for: [client, co-founder, partner, feedback]. Keep it under 60 words, plain and specific, and end with one question people can answer in a reply.","url":"https://gocutline.com/playbooks/introduce-yourself-on-the-floor/"},{"kind":"playbook","id":"first-client-in-7-days","title":"Find your first client in 7 days","tags":["clients","freelance","sales"],"min":60,"line":"A week of one-hour blocks that ends with a paid first job.","steps":["Day 1: write down 30 people who might need what you do, or know someone who does.","Day 2: write your offer in three lines: what you do, for whom, by when, for how much.","Days 3 to 5: send 10 personal messages a day. Not a template: one real sentence about them first.","Day 6: follow up with everyone who did not answer.","Day 7: on every yes, send a payment link the same day."],"first":"Plan it in a sentence: \"outreach weekdays 9-10\". Then make a payment link in Revenue so it is ready.","tpl":null,"prompt":"I want to get my first paying client in 7 days. What I can do: [skill]. People I could reach: [who, where]. Give me: 1) 30 kinds of people or businesses to contact, 2) my offer in one sentence with a round price, 3) a short personal first message I can adapt, 4) a one-line follow-up for day 6.","url":"https://gocutline.com/playbooks/first-client-in-7-days/"},{"kind":"playbook","id":"sell-a-service-with-a-payment-link","title":"Sell a service with a payment link","tags":["clients","freelance","selling"],"min":30,"line":"Turn a yes on a call into money in the bank the same day.","steps":["Name the service the way the client would: \"Landing page, live in 7 days\", not \"Web services\".","Set one price. Round numbers sell: $600, not $583.","Make the link in Revenue and keep it ready before the call.","At the end of the call, send it while they are still there.","When it is paid, book the work into the Grid."],"first":"Revenue → New link. Fee: 5% on Free, 2% on Verified, 0% on Pro.","tpl":null,"prompt":"I sell [service] to [who]. Help me name it the way a client would say it, pick one round price, and write the two lines I send with the payment link at the end of a call.","url":"https://gocutline.com/playbooks/sell-a-service-with-a-payment-link/"},{"kind":"playbook","id":"daily-outreach-block","title":"The daily outreach block","tags":["sales","clients"],"min":45,"line":"Twenty personal messages a day is a pipeline in a month.","steps":["Pick today's 20 from your list. Two minutes of research each.","First line about them, not you: something they made, said or did.","One line on what you do and one simple question.","Log who you wrote to. Follow up once after three days.","Tick the block when the 20th is sent, not when someone answers."],"first":"Plan it in a sentence: \"outreach weekdays 9-9:45\".","tpl":"Saw your [thing they did], [one honest sentence about it]. I [what you do] for [who]. Would it help if I [specific offer]?","prompt":"I do outreach to [who] for [my offer]. Here is one person I want to message: [paste what they do or posted]. Write a first message of under 60 words: one true, specific line about them first, then what I do in one line, then one simple question. No flattery, no hard sell.","url":"https://gocutline.com/playbooks/daily-outreach-block/"},{"kind":"playbook","id":"content-engine-3-posts","title":"Content engine: three posts a week","tags":["content","audience"],"min":60,"line":"One block on Monday makes the week's posts.","steps":["Look back at last week in the Grid: what did you finish, learn or get wrong? That is three topics.","Write or film all three in one block. Done beats perfect.","Edit in a second block, or not at all.","Schedule them for Tuesday, Thursday and Saturday.","Post your week on the Floor on Sunday: that is the fourth."],"first":"Plan it in a sentence: \"film content mon 14-15, edit tue 14-15\".","tpl":null,"prompt":"Here is what I did, learned or got wrong this week: [notes]. Turn it into 3 post ideas for [platform] for [audience]. For each: a hook under 12 words, 3 short points, and an ending that asks for a comment.","url":"https://gocutline.com/playbooks/content-engine-3-posts/"},{"kind":"playbook","id":"price-your-freelance-work","title":"Price your freelance work","tags":["freelance","money"],"min":30,"line":"A price you can live on, worked out in one block.","steps":["Write down what you want to earn in a year, before tax, plus your yearly costs.","Count your billable days: weeks you work, times days a week, minus holidays and admin days.","Divide: earnings plus costs, divided by billable days, is your day rate.","Quote projects, not hours, once you know how long they take you: day rate times days, plus a margin.","Raise your price for the next client, not the current one."],"first":"Put a 30-minute block on Sunday each month to check: did the rate hold?","tpl":null,"prompt":"Help me price my freelance work. I want to earn [amount] a year before tax. My yearly costs: [amount]. I can work [weeks] weeks a year, [days] days a week. Work out my day rate, a project price for a typical [project, how many days], and how to say the price to a client in one sentence.","url":"https://gocutline.com/playbooks/price-your-freelance-work/"},{"kind":"playbook","id":"validate-an-idea-in-a-weekend","title":"Validate an idea in a weekend","tags":["ideas","startup"],"min":120,"line":"Two days to find out if anyone will pay, before you build anything.","steps":["Saturday morning: write the idea as a promise in one sentence, and who it is for.","Saturday: talk to 10 of those people. Ask about the problem, not your idea.","Saturday evening: a one-page site with the promise and a price.","Sunday: send it to the 10, and to the Floor. Ask for a pre-order with a payment link.","Rule: three paid pre-orders means build it. Zero means change the promise or the people."],"first":"Plan it in a sentence: \"validate sat 9-13, validate sun 10-14\".","tpl":null,"prompt":"My idea: [idea] for [who]. Write 8 interview questions about their problem that do not mention my idea, a one-sentence promise for a landing page, and a short message asking 10 of these people for a 15-minute chat.","url":"https://gocutline.com/playbooks/validate-an-idea-in-a-weekend/"},{"kind":"playbook","id":"weekly-review-for-founders","title":"The weekly review for founders","tags":["review","startup","start-here"],"min":30,"line":"Thirty minutes on Sunday that decide the week.","steps":["What shipped? Look at the ticked blocks, not at what you remember.","What slipped, and why? Too big, too late in the day, or not planned at all.","The numbers: revenue, leads, users, hours finished. Same numbers every week.","Pick three things that would make next week a win.","Put those three in the Grid first, in your best hours. Then everything else."],"first":"Plan it in a sentence: \"weekly review sun 18-18:30\". Then post the week on the Floor.","tpl":null,"prompt":"Here is my week: [what I finished, what slipped, my numbers]. Ask me 5 sharp questions about it, one at a time. Then help me pick the 3 things that would make next week a win and when in the week to do them.","url":"https://gocutline.com/playbooks/weekly-review-for-founders/"},{"kind":"playbook","id":"cold-email-that-gets-answers","title":"A cold email that gets answers","tags":["sales","clients"],"min":45,"line":"Short, about them, and one question.","steps":["Subject: their name or their thing, under five words.","Line 1: one specific, true thing about them.","Line 2: the problem you solve, in their words.","Line 3: proof in one line: a result, a client, a number you can stand behind.","Line 4: one easy question. No calendar link in the first email.","Follow up twice: after 3 days and after 7, each one line."],"first":"Plan it as a block, then log replies in the block's notes.","tpl":"Hi [name], [one true thing about them]. Most [their role] I talk to [the problem]. I helped [client] [result]. Worth a 15-minute call next week?","prompt":"Write a cold email to [name, role at company]. One true thing about them: [detail]. The problem I solve: [problem]. My proof: [result]. Under 90 words, a subject under five words, and one easy question at the end. Then write two one-line follow-ups.","url":"https://gocutline.com/playbooks/cold-email-that-gets-answers/"},{"kind":"playbook","id":"get-hired-with-your-verified-cv","title":"Get hired with your verified CV","tags":["jobs","start-here"],"min":30,"line":"Let the hours do the talking.","steps":["Publish your CV in Cutline. It fills itself from your record: hours, streaks, cleared days, revenue confirmed by Stripe.","Open Jobs and gigs. Pick listings where your record fits.","Write two lines per application: why you, and one link to your work.","Your verified CV goes with every application; they can check the number at gocutline.com/verify.","Keep finishing your weeks. The CV gets stronger on its own."],"first":"Open CV, publish, then Jobs and gigs.","tpl":null,"prompt":"Here is my Cutline record: [hours, streak, what I worked on]. Here is a job I want: [paste the posting]. Write the two lines that go with my application: why me, and one concrete proof.","url":"https://gocutline.com/playbooks/get-hired-with-your-verified-cv/"},{"kind":"playbook","id":"make-an-offer","title":"Make an offer people say yes to","tags":["clients","freelance","selling"],"min":60,"line":"One sentence that says who it is for, what they get, by when and for how much.","steps":["Pick one kind of person you can reach this week: \"gym owners in my city\", not \"small businesses\".","Write down the one result they would pay for. A result, not a service: \"ten new members a month\", not \"social media\".","Make it concrete: what they get, how long it takes and what it costs. One price, a round number.","Lower their risk with one thing you can keep: a small first version, a fixed date, or \"you pay when it is done\".","Say it out loud to someone who fits. If they ask \"how?\", the offer works. If they ask \"what?\", make it simpler."],"first":"Plan it as one block: \"write my offer mon 9-10\". Paste the finished sentence into the block's notes.","tpl":"I help [who] get [result] in [time], for [price]. If [the risk they fear], [what you do about it].","prompt":"I can do [what I can do]. My skills: [list]. People I can reach this week: [who]. Write 5 offers of one sentence each: \"I help [who] get [result] in [time] for [price]\". Use concrete results, round prices and one way to lower their risk. Then tell me which one is easiest to sell to someone who has never heard of me, and why.","url":"https://gocutline.com/playbooks/make-an-offer/"},{"kind":"playbook","id":"sales-call-that-closes","title":"Run a sales call that closes","tags":["sales","clients"],"min":30,"line":"Twenty minutes, mostly listening, and a clear yes or no at the end.","steps":["Before the call: write down three things you know about them and the one thing you need to find out.","Open with their goal: \"What made you take this call?\" Then listen, and write it down in their words.","Ask what it costs them to leave it as it is. The number they say is what your offer is worth to them.","Say your offer in one sentence, with the price. Then stop talking.","Ask: \"Want to start?\" On a yes, send the payment link while you are still on the call. On a no, ask what would make it a yes."],"first":"Make the payment link in Revenue before the call, so it is one paste away.","tpl":"So you want [their goal], and right now [their problem] costs you [their number]. I do [offer] for [price], done by [date]. Want to start?","prompt":"I have a sales call with [who] about [my offer and price]. What I know about them: [notes]. Give me five open questions to understand their problem, one sentence to say my offer and price, and honest answers to the three objections they are most likely to raise. No pressure tactics.","url":"https://gocutline.com/playbooks/sales-call-that-closes/"},{"kind":"playbook","id":"get-referrals","title":"Get referrals from happy clients","tags":["clients","sales"],"min":30,"line":"The easiest next client is a friend of the last one.","steps":["Pick the moment: right after you delivered something they are happy with.","Ask one specific question: \"Who else do you know who [has the same problem]?\" Not \"Do you know anyone?\"","Make it easy: give them two lines they can forward as they are.","Thank them the same day, and tell them when it turned into work.","Make it a habit: one referral ask after every finished job."],"first":"Add a 30-minute block after each delivery: \"referral ask fri 16:00\".","tpl":"Glad [the result] worked. Who else do you know who [has the problem]? Here are two lines you can forward: \"[two-line intro]\".","prompt":"I just finished [project] for [client], with this result: [result]. Write a short, warm message asking who else they know with the same problem, plus a two-line intro they can forward. Nothing pushy.","url":"https://gocutline.com/playbooks/get-referrals/"},{"kind":"playbook","id":"first-10-users","title":"Get your first 10 users","tags":["startup","ideas"],"min":60,"line":"Ten people using it for real beat a thousand visitors who leave.","steps":["Write down where your users already are: three communities, groups or places.","Show up as a person first: answer a question, share something useful. Then mention what you built.","Message people who have the problem. Ask for 15 minutes, not for a sign-up.","Set up every user yourself, on a call. Watch where they get stuck and write it down.","Fix the biggest stuck point every week. Ask every user who else should try it."],"first":"Plan it in a sentence: \"user outreach weekdays 10-11, user calls tue thu 15\".","tpl":"Hi [name], I saw you [their problem, in their words]. I built [thing] to fix exactly that. Could I show you in 15 minutes and hear what you think?","prompt":"I built [product] for [who] to solve [problem]. Name 10 specific places online where these people already talk about this problem, how to show up there helpfully, and a short message inviting one of them to try it. No spam.","url":"https://gocutline.com/playbooks/first-10-users/"},{"kind":"playbook","id":"one-page-website","title":"Build a one-page website in a day","tags":["startup","selling"],"min":120,"line":"One page, one promise, one button. Live before the day is over.","steps":["Write the headline first: who it is for and the result, in under ten words.","Three short sections under it: the problem, how it works in three steps, and the price or the next step.","One button with one action: book a call, pay, or join a waitlist.","Build it in a website builder you already know. Use your own photos or plain text, never stock photos of people.","Before it goes live: open it on your phone, fix what is hard to read, and send it to three people."],"first":"Plan it as two blocks: \"write the site sat 10-12, build the site sat 13-15\".","tpl":null,"prompt":"Write the copy for a one-page website for [what I sell] for [who]. Give me a headline under 10 words, a one-line subheadline, the problem in 2 sentences, how it works in 3 steps, the price or the next step, the button text and 3 short questions and answers. Plain words, no hype.","url":"https://gocutline.com/playbooks/one-page-website/"},{"kind":"playbook","id":"ship-every-week","title":"Ship something every week","tags":["startup","review"],"min":120,"line":"A product grows in small releases you can show, not in one big launch.","steps":["On Monday, pick the one thing that ships by Friday. Small enough to finish, big enough to show.","Cut it in half if it does not fit in this week's blocks.","Build in long blocks: two hours with notifications off beat six interrupted ones.","Ship it on Friday, even if it is not perfect. Tell your users what changed.","Write down what users said about it. That decides next Monday's thing."],"first":"Plan it in a sentence: \"build weekdays 9-11, ship fri 15-16\".","tpl":null,"prompt":"I am building [product] for [who]. Here is my list of ideas: [list]. Help me pick the one thing I can build and ship by Friday in [hours] hours, cut it in half if it is too big, and write the short note I send users when it is out.","url":"https://gocutline.com/playbooks/ship-every-week/"},{"kind":"playbook","id":"write-hooks","title":"Write hooks that stop the scroll","tags":["content","audience"],"min":30,"line":"The first second decides if anyone sees the rest.","steps":["Start with the result or the surprise, not the intro: \"I made $600 from one DM\", not \"Hey guys\".","Write ten hooks for the same video and pick the one you would stop for.","Say it and show it: the same words on screen and out loud in the first second.","In the edit, cut everything before the hook. Start mid-sentence if you have to.","Keep a file of hooks. Every one that worked goes in it."],"first":"Plan it in a sentence: \"hooks mon 13:30-14\". Write ten, film the best three.","tpl":null,"prompt":"My video is about [topic] for [who]. The main point: [point]. Write 10 hooks of under 12 words that would make my audience stop scrolling: a result, a mistake, a question, a number and a contrast, two of each. Nothing I cannot back up.","url":"https://gocutline.com/playbooks/write-hooks/"},{"kind":"playbook","id":"learn-anything-30-min","title":"Learn anything in 30 minutes a day","tags":["learning","start-here"],"min":30,"line":"Small daily blocks beat long weekend sessions.","steps":["Pick one course, one book or one app and stay with it for a month.","Every block: 5 minutes of yesterday from memory, 20 minutes of new material, 5 minutes writing down what you learned.","Use it the same day: say it, write it or build something small with it.","Test yourself before you look the answer up. Trying to remember is what makes it stick.","Once a week, 30 minutes on everything from the week, without notes."],"first":"Plan it in a sentence: \"learn spanish daily 7:30 30min\".","tpl":null,"prompt":"I want to learn [skill or language], starting from [level], with 30 minutes a day. Make me a 4-week plan with one focus per week, what to do in each 30-minute block, how to test myself every Sunday, and free resources to use.","url":"https://gocutline.com/playbooks/learn-anything-30-min/"},{"kind":"playbook","id":"study-active-recall","title":"Study with active recall","tags":["learning","review"],"min":60,"line":"Close the book and pull it out of your head. That is what makes it stay.","steps":["Turn your notes into questions: every heading becomes a question you answer without looking.","Answer from memory first, then check. Mark what you missed.","Come back to what you missed after one day, then three days, then a week.","Do past exam questions with a timer, weeks before the exam, not the night before.","Sleep. A block you study tired at midnight is a block you will do again."],"first":"Plan it in a sentence: \"study weekdays 16-17:30, practice test sat 10\".","tpl":null,"prompt":"Here are my notes on [subject]: [paste notes]. Turn them into 20 exam-style questions from easy to hard, with short answers. Then give me a schedule to repeat them over the next 10 days.","url":"https://gocutline.com/playbooks/study-active-recall/"},{"kind":"playbook","id":"write-applications","title":"Write applications that get answers","tags":["jobs"],"min":60,"line":"Three good applications beat thirty copies.","steps":["Pick roles where you match most of the list. Skip the rest.","Read the posting and the company's last few posts. Write down the problem this role is there to solve.","Two short paragraphs: the problem you would solve for them, and proof you have done something like it.","Add the link to your verified CV so they can check your record.","Follow up once after a week, with one new thing: a small idea or a result."],"first":"Plan it in a sentence: \"applications mon wed fri 9-10\".","tpl":"I saw you are hiring a [role] to [the problem]. Last [time], I [a similar result]. My record, verified: [CV link]. Could we talk this week?","prompt":"Here is a job posting: [paste]. Here is my experience: [paste]. Write an application under 150 words: the problem this role solves, why I can solve it, and one concrete proof. Then list the 3 questions I should prepare for.","url":"https://gocutline.com/playbooks/write-applications/"},{"kind":"playbook","id":"interview-prep","title":"Prepare for an interview in one block","tags":["jobs"],"min":45,"line":"Know their problem, your three stories and your one question.","steps":["Write down what the company does, who pays them and what changed for them lately.","Prepare three stories: a result you got, a mistake you fixed and a time you kept going. Each with a number.","Say them out loud once. Under two minutes each.","Prepare one good question about their biggest challenge this year.","Check the route or the link the day before, and be ready ten minutes early."],"first":"Plan it the day before: \"interview prep thu 18-18:45\".","tpl":null,"prompt":"I have an interview for [role] at [company]. My background: [paste]. List the 10 questions they are most likely to ask, with what a strong answer includes, and help me shape 3 short stories from my background with a number in each.","url":"https://gocutline.com/playbooks/interview-prep/"},{"kind":"playbook","id":"meal-prep-sunday","title":"Meal prep on Sunday","tags":["meal-prep","health"],"min":60,"line":"One hour on Sunday decides four days of eating.","steps":["Pick two recipes from the library: one for lunches, one for dinners.","Shop once, with a list. Keep the same list until you are bored of it.","Cook both at the same time: the oven does one, the stove the other.","Split everything into boxes. Three days in the fridge, the rest in the freezer.","Put the boxes at the front of the fridge, where you see them first."],"first":"Plan it in a sentence: \"meal prep sun 17-18\". Then pick the recipes in the block.","tpl":null,"prompt":"Make me a meal prep plan for [number] lunches and dinners, about [calories] kcal a day with at least [grams] g of protein, for [diet and what I do not eat], on [budget] a week. Give me 2 recipes, one shopping list and the order to cook them in one hour.","url":"https://gocutline.com/playbooks/meal-prep-sunday/"},{"kind":"playbook","id":"start-training","title":"Start training: the first four weeks","tags":["health","beginner"],"min":45,"line":"Three short sessions a week, on the same days, a little heavier each week.","steps":["Pick three days that are hard to cancel, like Monday, Wednesday and Friday, at the same time.","Pick one beginner plan from the library and keep it for four weeks: Full body A and B, or the home workout.","Start lighter than you think. Add a little weight or a rep when the last set feels easy.","Walk on the days in between, 20 to 30 minutes.","Write down every session. Beating last week by one rep is progress."],"first":"Plan it in a sentence: \"gym mon wed fri 7am 45min\". Then pick the workout in the block.","tpl":null,"prompt":"I am new to training. [Age], goal: [lose fat, build muscle or feel fitter], training [at a gym, at home or running] [days] days a week for [minutes]. Make me a 4-week beginner plan with exercises, sets, reps and rest, how to progress each week, and what to stop doing if something hurts.","url":"https://gocutline.com/playbooks/start-training/"}]}