Monday
1400 kcal - 101g protein- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 13g protein)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (500 kcal, 40g protein)
- Dinner: Chicken Fajita Bowl with Brown Rice (530 kcal, 48g protein)
High-Protein 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 difficultyStandard (20–30 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 styleStandard (20–30 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
High-Protein 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 - 87g protein- Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 15g protein)
- Lunch: Lean Beef Mince Lettuce Wraps (440 kcal, 42g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (532 kcal, 30g protein)
Wednesday
1400 kcal - 73g protein- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 13g protein)
- Lunch: Chickpea and Spinach Curry with Rice (450 kcal, 18g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (580 kcal, 42g protein)
Thursday
1400 kcal - 92g protein- Breakfast: Chia and Oat Overnight Pot with Berries (402 kcal, 14g protein)
- Lunch: Sardine and Wholemeal Pasta Salad (499 kcal, 35g protein)
- Dinner: Lean Turkey Mince Stuffed Peppers (499 kcal, 43g protein)
Friday
1400 kcal - 76g protein- Breakfast: Chia and Oat Overnight Pot with Berries (414 kcal, 15g protein)
- Lunch: Green Lentil and Halloumi Bowl (549 kcal, 34g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (437 kcal, 27g protein)
Saturday
1400 kcal - 101g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (408 kcal, 19g protein)
- Lunch: Tuna and Edamame Brown Rice Bowl (457 kcal, 39g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (535 kcal, 43g protein)
Sunday
1400 kcal - 102g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (426 kcal, 20g protein)
- Lunch: Grilled Chicken Caesar Wrap (487 kcal, 39g protein)
- Dinner: Smoked Haddock and Potato Bake (487 kcal, 43g protein)
Weekly shopping list
Protein
- Lean beef strips 160g
- Chicken breast 200g
- Lean beef mince 210g
- Firm tofu 230g
- Tinned chickpeas 200g
- Salmon fillet 180g
- Tinned sardines 130g
- Turkey mince lean 215g
- Green lentils 110g cooked
- Eggs 2
- Tinned tuna in spring water 145g
Carbs & Grains
- Rolled oats 60g
- Brown rice 80g dry
- Wholemeal pasta 85g dry
- Brown rice 85g cooked
- Wholemeal bread 2 slices
- Wholemeal flour 80g
- Soba noodles 90g dry
- Wholemeal tortilla 1
- White potatoes 250g
Vegetables
- Sweet potato 200g
- Red onion half
- Mixed peppers 200g
- Onion 1
- Romaine lettuce leaves 5
- Spring onion 2
- Broccoli 230g
- Baby spinach 100g
- Tinned tomatoes 200g
- Cherry tomatoes 11
- Cucumber 65g
- Edamame beans 80g
- Romaine lettuce 60g
Dairy & Eggs
- Oat milk 200ml
- Low-fat Greek yogurt 30g
- Halloumi 90g
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
Extras & Condiments
- Chia seeds 2 tsp
- Frozen mixed berries 80g
- Maple syrup 1 tsp
- Mixed leaves 80g
- Balsamic dressing 15g
- Fajita spice 2 tsp
- Soy sauce 1.25 tbsp
- Garlic 2 cloves
- Ginger 1.25 tsp
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Curry powder 2 tsp
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Lemon juice 1 tbsp
- Pomegranate seeds 35g
- Lemon dressing 15g
- Reduced-sugar baked beans 225g
- Blueberries 50g
- Sesame oil 1 tsp
- Miso paste 1 tbsp
- Pak choi 150g
- Light Caesar dressing 20g
- Parmesan 10g
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
Your 7-Day Meal Plan
Monday
1400 kcal101g protein
Breakfast370 kcal · 13g protein · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 370 kcal, 13g protein.
Recipe
- Add Rolled oats 60g, Chia seeds 2 tsp, Oat milk 200ml, Frozen mixed berries 80g, Maple syrup 1 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.
Lunch500 kcal · 40g protein · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 500 kcal, 40g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Lean beef strips 160g, Sweet potato 200g, Mixed leaves 80g, Red onion half, Balsamic dressing 15g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner530 kcal · 48g protein · 20 min
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 530 kcal, 48g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Chicken breast 200g, Mixed peppers 200g, Onion 1, Fajita spice 2 tsp, Brown rice 80g dry, Low-fat Greek yogurt 30g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Generic UK supermarket.
Protein
- Lean beef strips 160g
- Chicken breast 200g
- Lean beef mince 210g
- Firm tofu 230g
- Tinned chickpeas 200g
- Salmon fillet 180g
- Tinned sardines 130g
- Turkey mince lean 215g
- Green lentils 110g cooked
- Eggs 2
- Tinned tuna in spring water 145g
Carbs & Grains
- Rolled oats 60g
- Brown rice 80g dry
- Wholemeal pasta 85g dry
- Brown rice 85g cooked
- Wholemeal bread 2 slices
- Wholemeal flour 80g
- Soba noodles 90g dry
- Wholemeal tortilla 1
- White potatoes 250g
Vegetables
- Sweet potato 200g
- Red onion half
- Mixed peppers 200g
- Onion 1
- Romaine lettuce leaves 5
- Spring onion 2
- Broccoli 230g
- Baby spinach 100g
- Tinned tomatoes 200g
- Cherry tomatoes 11
- Cucumber 65g
- Edamame beans 80g
- Romaine lettuce 60g
Dairy & Eggs
- Oat milk 200ml
- Low-fat Greek yogurt 30g
- Halloumi 90g
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
Extras & Condiments
- Chia seeds 2 tsp
- Frozen mixed berries 80g
- Maple syrup 1 tsp
- Mixed leaves 80g
- Balsamic dressing 15g
- Fajita spice 2 tsp
- Soy sauce 1.25 tbsp
- Garlic 2 cloves
- Ginger 1.25 tsp
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Curry powder 2 tsp
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Lemon juice 1 tbsp
- Pomegranate seeds 35g
- Lemon dressing 15g
- Reduced-sugar baked beans 225g
- Blueberries 50g
- Sesame oil 1 tsp
- Miso paste 1 tbsp
- Pak choi 150g
- Light Caesar dressing 20g
- Parmesan 10g
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
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.