Lean Cutting Phase 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
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 320 kcal, 10g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 530 kcal, 48g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Silken tofu 150g
- Chicken breast 200g
- Lean beef strips 200g
- Eggs 2 soft-boiled
- Salmon fillet 180g
- Firm tofu 180g
- Beef stock 300ml
- Turkey mince lean 200g
- King prawns 200g
Carbs & Grains
- Brown rice 80g dry
- Soba noodles 80g dry
- Wholemeal pasta 90g dry
- Wholewheat noodles 80g dry
- Rice noodles 80g dry
- Rolled oats 60g
Vegetables
- Edamame beans 100g
- Tinned tomatoes 200g
- Onion 1
- Cucumber half
- Red pepper 1
- Avocado half
- Cherry tomatoes 6
- Baby spinach 100g
- Broccoli 100g
- Spring onion 3
- Peanuts 20g
- Courgette 1
- Sweet potato 250g
- Carrot 2
- Tomato 1
Dairy & Eggs
- Semi-skimmed milk 200ml
- Coconut milk light 200ml
- Oat milk 200ml
Extras & Condiments
- Bran Flakes 45g
- Frozen mixed berries 80g
- Honey 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Garlic 3 cloves
- Curry paste 30g
- Ginger 1 tsp
- Mixed leaves 60g
- Tahini dressing 20g
- Lemon juice
- Olive oil 1 tbsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Chia seeds 2 tsp
- Maple syrup 1 tsp
- Quinoa 80g dry
- Pumpkin seeds 10g
- Falafel 4 baked
- Hummus 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.