Monday
1400 kcal - 54g protein- Breakfast: Banana and Oat Smoothie (398 kcal, 13g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (514 kcal, 23g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (488 kcal, 18g protein)
Desk Lunch Weekly Cutting Phase Plan — 1,400 kcal
Free printable UK cutting phase meal plan for UK supermarkets: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketGeneric UK supermarket
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
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 styleLow (10–20 min/day)
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
Desk Lunch 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 - 100g protein- Breakfast: Banana and Oat Smoothie (336 kcal, 11g protein)
- Lunch: Baked Cod with Sweet Potato Wedges (521 kcal, 46g protein)
- Dinner: Lentil and Turkey Sausage Casserole (543 kcal, 43g protein)
Wednesday
1400 kcal - 76g protein- Breakfast: Banana and Oat Smoothie (381 kcal, 12g protein)
- Lunch: Cannellini Bean and Tomato Soup (393 kcal, 20g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (626 kcal, 44g protein)
Thursday
1400 kcal - 103g protein- Breakfast: Banana and Oat Smoothie (362 kcal, 12g protein)
- Lunch: Tiger Prawn and Mango Salad (396 kcal, 33g protein)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (642 kcal, 58g protein)
Friday
1400 kcal - 99g protein- Breakfast: Banana and Oat Smoothie (337 kcal, 11g protein)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (564 kcal, 49g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (499 kcal, 39g protein)
Saturday
1400 kcal - 109g protein- Breakfast: Egg White Omelette with Peppers (264 kcal, 34g protein)
- Lunch: Lean Beef Stir-Fry with Brown Rice (631 kcal, 50g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (505 kcal, 25g protein)
Sunday
1400 kcal - 121g protein- Breakfast: Egg White Omelette with Peppers (273 kcal, 36g protein)
- Lunch: Miso Tofu and Edamame Bowl (498 kcal, 33g protein)
- Dinner: Lamb Keema with Cauliflower Rice (629 kcal, 52g protein)
Weekly shopping list
Protein
- Red lentils 130g
- Cod fillet 195g
- Turkey sausages 4
- King prawns 245g
- Chicken breast 235g
- Tinned tuna 155g
- Egg 1
- Egg whites 7
- Lean beef strips 205g
- Silken tofu 180g
- Lean lamb mince 235g
Carbs & Grains
- Rolled oats 65g
- Wholemeal roll 1
- Wholemeal pasta 110g dry
- Brown rice 85g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 3 stalks
- Sweet potato 215g
- Tinned tomatoes 430g
- Cherry tomatoes 245g
- Red onion quarter
- Broccoli 235g
- Mixed peppers 165g
- Sweet potato 215g mashed
- Spring onion 2
- Onion half
- Red pepper 1
- Edamame beans 120g
- Peas 95g
Dairy & Eggs
- Oat milk 320ml
- Peanut butter 1.25 tsp
- Butternut squash 525g
Extras & Condiments
- Banana 1
- Vegetable stock 650ml
- Garlic 3 cloves
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Cannellini beans tinned 245g
- Basil
- Basil fresh
- Chilli flakes pinch
- Mango half
- Mixed leaves 95g
- Lime juice
- Coriander fresh
- Reduced-fat crème fraîche 95g
- Reduced-fat cheddar 35g
- Lemon dressing 15g
- Olive oil spray
- Mixed herbs 1.25 tsp
- Frozen stir-fry veg 170g
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Cauliflower 360g
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
Your 7-Day Meal Plan
Monday
1400 kcal54g protein
Breakfast398 kcal · 13g protein · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 398 kcal, 13g protein.
Recipe
- Add Banana 1, Rolled oats 65g, Oat milk 320ml, Peanut butter 1.25 tsp to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch514 kcal · 23g protein · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 514 kcal, 23g protein.
Recipe
- Prep the listed ingredients: Red lentils 130g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 650ml.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner488 kcal · 18g protein · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 488 kcal, 18g protein.
Recipe
- Prep the listed ingredients: Butternut squash 525g, Red lentils 130g, Onion 1, Garlic 3 cloves, Vegetable stock 900ml, Wholemeal roll 1.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Generic UK supermarket.
Protein
- Red lentils 130g
- Cod fillet 195g
- Turkey sausages 4
- King prawns 245g
- Chicken breast 235g
- Tinned tuna 155g
- Egg 1
- Egg whites 7
- Lean beef strips 205g
- Silken tofu 180g
- Lean lamb mince 235g
Carbs & Grains
- Rolled oats 65g
- Wholemeal roll 1
- Wholemeal pasta 110g dry
- Brown rice 85g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 3 stalks
- Sweet potato 215g
- Tinned tomatoes 430g
- Cherry tomatoes 245g
- Red onion quarter
- Broccoli 235g
- Mixed peppers 165g
- Sweet potato 215g mashed
- Spring onion 2
- Onion half
- Red pepper 1
- Edamame beans 120g
- Peas 95g
Dairy & Eggs
- Oat milk 320ml
- Peanut butter 1.25 tsp
- Butternut squash 525g
Extras & Condiments
- Banana 1
- Vegetable stock 650ml
- Garlic 3 cloves
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Cannellini beans tinned 245g
- Basil
- Basil fresh
- Chilli flakes pinch
- Mango half
- Mixed leaves 95g
- Lime juice
- Coriander fresh
- Reduced-fat crème fraîche 95g
- Reduced-fat cheddar 35g
- Lemon dressing 15g
- Olive oil spray
- Mixed herbs 1.25 tsp
- Frozen stir-fry veg 170g
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Mixed beans tinned 460g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Cauliflower 360g
- Ginger 1.25 tsp
- Garam masala 2.25 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 a generic UK supermarket average 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.
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?
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.