Monday
1400 kcal - 111g protein- Breakfast: Kefir with Berries and Chia Seeds (294 kcal, 12g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (518 kcal, 40g protein)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (588 kcal, 59g protein)
Aldi Batch-Friendly Weekly Cutting Phase Plan — 1,400 kcal
Free printable UK cutting phase meal plan for Aldi: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAldi
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forAggressive calorie deficit while preserving lean muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forAggressive calorie deficit while preserving lean muscle mass
Calories~1400 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Aldi Batch-Friendly Weekly Cutting Phase Plan — 1,400 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1400 kcal - 107g protein- Breakfast: Kefir with Berries and Chia Seeds (305 kcal, 12g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (584 kcal, 51g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (511 kcal, 44g protein)
Wednesday
1400 kcal - 81g protein- Breakfast: Kefir with Berries and Chia Seeds (307 kcal, 12g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (540 kcal, 44g protein)
- Dinner: Red Lentil Dahl with Brown Rice (553 kcal, 25g protein)
Thursday
1400 kcal - 108g protein- Breakfast: Kefir with Berries and Chia Seeds (259 kcal, 10g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (529 kcal, 50g protein)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (612 kcal, 48g protein)
Friday
1400 kcal - 104g protein- Breakfast: Kefir with Berries and Chia Seeds (302 kcal, 12g protein)
- Lunch: King Prawn and Avocado Salad (458 kcal, 34g protein)
- Dinner: Chicken Fajita Bowl with Brown Rice (640 kcal, 58g protein)
Saturday
1400 kcal - 85g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (445 kcal, 36g protein)
- Lunch: Black Bean Burrito Bowl (467 kcal, 21g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (488 kcal, 28g protein)
Sunday
1400 kcal - 110g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (377 kcal, 31g protein)
- Lunch: Chicken and Wholemeal Pasta with Pesto (503 kcal, 41g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (520 kcal, 38g protein)
Weekly shopping list
Protein
- Turkey breast slices 120g
- Tuna steak 235g
- Pork tenderloin 220g
- Eggs 4
- King prawns 220g
- Red lentils 145g
- Chicken breast 185g
- Lean beef strips 205g
- Smoked salmon 105g
- Black beans tinned 210g
- Firm tofu 210g
- Salmon fillet 160g
Carbs & Grains
- Wholemeal tortilla 1
- Brown rice 105g dry
- Wholemeal roll 1
- Wholemeal bread 2 slices
- Wholemeal pasta 70g dry
Vegetables
- Avocado half
- Baby spinach 35g
- Asparagus 175g
- Parsnip 120g
- Carrot 120g
- Sweet potato 120g
- Spinach 75g
- Cherry tomatoes 10
- Tinned tomatoes 245g
- Onion 1
- Broccoli 205g
- Mixed peppers 240g
- Sweetcorn 65g
- Spring onion 2
Dairy & Eggs
- Low-fat Greek yogurt 35g
Extras & Condiments
- Plain kefir 235ml
- Frozen mixed berries 120g
- Chia seeds 1.25 tbsp
- Honey 1.25 tsp
- Mustard 1.25 tsp
- Soy sauce 1.25 tbsp
- Lemon juice
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Reduced-fat feta 75g
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Frozen stir-fry veg 205g
- Mixed leaves 95g
- Lemon dressing 20g
- Fajita spice 2.5 tsp
- Salsa 55g
- Coriander fresh
- Lime juice
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Green pesto 20g
- Parmesan 9g
- Lemon 1
- Dill 1 tsp
Your 7-Day Meal Plan
Monday
1400 kcal111g protein
Breakfast294 kcal · 12g protein · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 294 kcal, 12g protein.
Recipe
- Add Plain kefir 235ml, Frozen mixed berries 120g, Chia seeds 1.25 tbsp, Honey 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch518 kcal · 40g protein · 5 min
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado half, wholemeal tortilla. Ready in 5 min — 518 kcal, 40g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Turkey breast slices 120g, Avocado half, Wholemeal tortilla 1, Baby spinach 35g, Mustard 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner588 kcal · 59g protein · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 588 kcal, 59g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Tuna steak 235g, Brown rice 105g dry, Asparagus 175g, Soy sauce 1.25 tbsp, Lemon juice, Olive oil 1.25 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Turkey breast slices 120g
- Tuna steak 235g
- Pork tenderloin 220g
- Eggs 4
- King prawns 220g
- Red lentils 145g
- Chicken breast 185g
- Lean beef strips 205g
- Smoked salmon 105g
- Black beans tinned 210g
- Firm tofu 210g
- Salmon fillet 160g
Carbs & Grains
- Wholemeal tortilla 1
- Brown rice 105g dry
- Wholemeal roll 1
- Wholemeal bread 2 slices
- Wholemeal pasta 70g dry
Vegetables
- Avocado half
- Baby spinach 35g
- Asparagus 175g
- Parsnip 120g
- Carrot 120g
- Sweet potato 120g
- Spinach 75g
- Cherry tomatoes 10
- Tinned tomatoes 245g
- Onion 1
- Broccoli 205g
- Mixed peppers 240g
- Sweetcorn 65g
- Spring onion 2
Dairy & Eggs
- Low-fat Greek yogurt 35g
Extras & Condiments
- Plain kefir 235ml
- Frozen mixed berries 120g
- Chia seeds 1.25 tbsp
- Honey 1.25 tsp
- Mustard 1.25 tsp
- Soy sauce 1.25 tbsp
- Lemon juice
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Reduced-fat feta 75g
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Frozen stir-fry veg 205g
- Mixed leaves 95g
- Lemon dressing 20g
- Fajita spice 2.5 tsp
- Salsa 55g
- Coriander fresh
- Lime juice
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Green pesto 20g
- Parmesan 9g
- Lemon 1
- Dill 1 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this cutting phase plan cost per week?
This plan is designed for Aldi and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Can I print this cutting phase meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.