Cutting Phase Meal Plan — 1,400 kcal
Free 7-day cutting phase meal plan for UK. Targets ~1400 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion half. Ready in 10 min — 230 kcal, 30g protein.
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber. Ready in 20 min — 490 kcal, 30g protein.
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 620 kcal, 52g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Egg whites 6
- Green lentils 100g cooked
- Tinned tuna in spring water 145g
- Quorn mince 200g
- Chicken breast 150g
- Eggs 1
- Firm tofu 200g
- Mackerel fillet 180g
Carbs & Grains
- Brown rice 90g dry
- Wholemeal pasta 90g dry
- New potatoes 150g
- Baking potato 200g
Vegetables
- Mixed peppers 100g
- Onion half
- Cucumber 60g
- Courgette 1
- Red pepper 1
- Edamame beans 80g
- Spring onion 2
- Romaine lettuce 60g
- Sweet potato 200g
- Baby spinach 60g
- Mushrooms 200g
- Frozen peas 100g
- Cherry tomatoes 8
- Sweetcorn 60g
- Carrot 2
- Celery 2 stalks
Dairy & Eggs
- Halloumi 80g
- Oat milk 100ml
- Low-fat Greek yogurt 100g
Extras & Condiments
- Olive oil spray
- Pomegranate seeds 30g
- Lemon dressing 15g
- Lean sirloin steak 220g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Garlic 3 cloves
- Light Caesar dressing 20g
- Parmesan 10g
- Ginger 1 tsp
- Garam masala 2 tsp
- Vegetable stock 600ml
- Olives 10
- Curry paste 30g
- Whey protein powder 25g
- Tahini 20g
- Cumin 1 tsp
- Mustard dressing 20g
- Watercress 40g
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 any UK supermarket 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
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.