What this plan is for
A Generic UK supermarket cutting phase plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
High-Protein Cutting Phase Plan — 1,400 kcal
A structured lower-calorie, higher-protein plan for active adults. This 7-day plan targets 1,400 kcal/day and averages 91g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,400 kcal91g protein162g carbs43g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1402 kcal per person92g protein · 155g carbs per person
Breakfast333 kcal · 9g protein · 47g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 333 kcal, 9g protein, 47g carbs.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 6 cherry tomatoes
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm rye bread.
- Heat chilli flakes, to taste through in a pan or the microwave and slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Lunch376 kcal · 39g protein · 33g carbs · 10 min
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 376 kcal, 39g protein, 33g carbs.
Recipe
Ingredients
- 150g chicken breast
- 1 wholemeal tortilla
- 60g romaine lettuce
- 1 tbsp plus 1 tsp light caesar dressing
- 9g parmesan
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly, then slice it.
- Layer chicken breast, romaine lettuce, light caesar dressing and parmesan evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner693 kcal · 44g protein · 75g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 693 kcal, 44g protein, 75g carbs.
Recipe
Ingredients
- 175g firm tofu
- 70g rice noodles (dry weight)
- 90g beansprouts
- 3 spring onions
- 1¾ tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Weekly Shopping List
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Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1402 kcal - 92g protein, 155g carbs, 48g fat, 20g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (333 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (376 kcal, 39g protein, 33g carbs, 11g fat, 2g fibre per person)
- Dinner: Tofu Pad Thai (693 kcal, 44g protein, 75g carbs, 25g fat, 8g fibre per person)
Tuesday
1399 kcal - 72g protein, 176g carbs, 51g fat, 43g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (331 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (703 kcal, 44g protein, 61g carbs, 37g fat, 13g fibre per person)
Wednesday
1399 kcal - 84g protein, 148g carbs, 48g fat, 23g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (298 kcal, 8g protein, 40g carbs, 11g fat, 9g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (481 kcal, 32g protein, 46g carbs, 16g fat, 9g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (620 kcal, 44g protein, 62g carbs, 21g fat, 5g fibre per person)
Thursday
1400 kcal - 100g protein, 155g carbs, 43g fat, 20g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (429 kcal, 48g protein, 54g carbs, 3g fat, 5g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (605 kcal, 42g protein, 47g carbs, 28g fat, 4g fibre per person)
Friday
1400 kcal - 106g protein, 153g carbs, 43g fat, 36g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Chickpea and Tuna Salad (385 kcal, 49g protein, 35g carbs, 6g fat, 9g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (650 kcal, 47g protein, 65g carbs, 25g fat, 16g fibre per person)
Saturday
1399 kcal - 93g protein, 169g carbs, 36g fat, 16g fibre- Breakfast: Banana and Oat Smoothie (327 kcal, 9g protein, 55g carbs, 7g fat, 8g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (509 kcal, 36g protein, 54g carbs, 15g fat, 4g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (563 kcal, 48g protein, 60g carbs, 14g fat, 4g fibre per person)
Sunday
1400 kcal - 90g protein, 181g carbs, 31g fat, 22g fibre- Breakfast: Banana and Oat Smoothie (354 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (439 kcal, 32g protein, 50g carbs, 11g fat, 8g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (607 kcal, 48g protein, 72g carbs, 12g fat, 6g fibre per person)
Weekly shopping list
Protein
- Chicken breast 280g
- Firm tofu 190g
- Salmon fillet 170g
- Green lentils 75g
- Lean sirloin steak 170g
- Tinned tuna in spring water 290g
- Mackerel fillet 190g
- Tinned chickpeas 150g
- Pork loin 200g
- King prawns 150g
- Eggs 2
- Tinned sardines 100g
- Lean beef strips 170g
Carbs & Grains
- Rye bread 10 slices
- Wholemeal 1 tortilla
- Rice noodles 75g
- Brown rice 270g
- Baking potato 210g
- New potatoes 260g
- Rolled oats 80g
- Wholemeal pasta 70g
Vegetables
- Avocado 3
- Cherry tomatoes 3 x 300g packs (612g required)
- Romaine lettuce 55g
- Spring onion 6
- Tinned tomatoes 1 x 400g tin (378g required)
- Onion 1
- Sweet potato 340g
- Broccoli 190g
- Cucumber 1 (195g required)
- Courgette 1
- Red pepper 1
- Watercress 45g
- Red onion 1
- Parsnip 150g
- Carrot 150g
- Mixed peppers 120g
- peas 60g
- Baby spinach 35g
Dairy & Eggs
- Parmesan 9g
- Halloumi 60g
- Low-fat Greek yogurt 35g
- Oat milk 1 x 1L carton (393ml required)
Fruit
- Pomegranate seeds 23g
- Banana 2
Herbs & Spices
- Chilli flakes, optional to taste x5
- Garlic 6 cloves
- Basil, optional to taste
- Dill 1 tsp
- Rosemary 1 tsp
- Ginger 1 tsp
Condiments & Oils
- Light Caesar dressing 18g
- Tamari 2 tbsp
- Vegetable stock 1 cube (makes 500ml; 189ml required)
- Olive oil 3.5 tbsp
- Lemon dressing 25g
- Mustard dressing 21g
- Peanut butter 9g
- Soy sauce 3.25 tbsp
- Sesame oil 0.75 tsp
Tins & Jars
- Cannellini beans 190g
Extras
- Lemon juice 2.5 tbsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 18g
- Lemon 1
- Sweetcorn 65g
- Lemon juice, optional to taste
- stir-fry veg 170g
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 91g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic cutting phase plan?
Plenty of cutting phase plans share the same 1,400 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 1,400 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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