Monday
1400 kcal - 97g protein- Breakfast: Baked Beans on Wholemeal Toast (363 kcal, 17g protein)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (539 kcal, 41g protein)
- Dinner: King Prawn Egg Fried Brown Rice (498 kcal, 39g protein)
Low-Fuss 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.
SupermarketAny UK supermarket
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyMinimal (under 10 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 styleMinimal (under 10 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
Low-Fuss 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: Baked Beans on Wholemeal Toast (348 kcal, 16g protein)
- Lunch: Mackerel and Brown Rice Salad (496 kcal, 36g protein)
- Dinner: Chicken and Mushroom Wholemeal Pasta (556 kcal, 48g protein)
Wednesday
1400 kcal - 79g protein- Breakfast: Baked Beans on Wholemeal Toast (422 kcal, 19g protein)
- Lunch: Chickpea and Tuna Salad (471 kcal, 41g protein)
- Dinner: Chickpea and Sweet Potato Stew (507 kcal, 19g protein)
Thursday
1400 kcal - 98g protein- Breakfast: Baked Beans on Wholemeal Toast (392 kcal, 18g protein)
- Lunch: Smoked Salmon and Quinoa Salad (538 kcal, 40g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (470 kcal, 40g protein)
Friday
1400 kcal - 79g protein- Breakfast: Baked Beans on Wholemeal Toast (395 kcal, 18g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (497 kcal, 38g protein)
- Dinner: Red Lentil Dahl with Brown Rice (508 kcal, 23g protein)
Saturday
1400 kcal - 116g protein- Breakfast: Ricotta Toast with Berries (348 kcal, 19g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (505 kcal, 44g protein)
- Dinner: Chicken and Lentil One-Pot Stew (547 kcal, 53g protein)
Sunday
1400 kcal - 110g protein- Breakfast: Ricotta Toast with Berries (355 kcal, 19g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (474 kcal, 39g protein)
- Dinner: Chicken Fajita Bowl with Brown Rice (571 kcal, 52g protein)
Weekly shopping list
Protein
- Salmon fillet 155g
- King prawns 205g
- Eggs 2
- Tinned mackerel in brine 125g
- Chicken breast 180g
- Tinned tuna in spring water 175g
- Tinned chickpeas 180g
- Smoked salmon 110g
- Turkey breast slices 115g
- Red lentils 135g
- Pork tenderloin 190g
- Chicken thighs 230g
- Green lentils 105g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 205g
- Brown rice 95g dry
- Wholemeal pasta 90g dry
- Wholemeal roll 1
- Wholemeal tortilla 1
Vegetables
- Frozen peas 85g
- Cucumber half
- Red onion half
- Mushrooms 200g
- Sweet potato 300g
- Tinned tomatoes 480g
- Spinach 120g
- Cherry tomatoes 9
- Avocado half
- Baby spinach 35g
- Onion 1
- Parsnip 105g
- Carrot 105g
- Mixed peppers 215g
Dairy & Eggs
- Ricotta cheese 105g
- Low-fat Greek yogurt 30g
Extras & Condiments
- Reduced-sugar baked beans 205g
- Green beans 105g
- Lemon 1
- Olive oil 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Lemon dressing 15g
- Low-fat crème fraîche 50g
- Garlic 2 cloves
- Thyme 1 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Quinoa 90g dry
- Dill 1 tsp
- Lemon juice
- Mixed leaves 65g
- Reduced-fat feta 65g
- Mixed herbs 1 tsp
- Mustard 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Frozen berries 85g
- Honey 1 tsp
- Fajita spice 2.25 tsp
Your 7-Day Meal Plan
Monday
1400 kcal97g protein
Breakfast363 kcal · 17g protein · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 363 kcal, 17g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Reduced-sugar baked beans 205g, Wholemeal bread 2 slices.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch539 kcal · 41g protein · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 539 kcal, 41g protein.
Recipe
- Prepare the ingredients: Salmon fillet 155g, New potatoes 205g, Green beans 105g, Lemon 1, Olive oil 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner498 kcal · 39g protein · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 498 kcal, 39g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: King prawns 205g, Brown rice 95g dry, Eggs 2, Frozen peas 85g, Soy sauce 2 tbsp, Sesame oil 1 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Salmon fillet 155g
- King prawns 205g
- Eggs 2
- Tinned mackerel in brine 125g
- Chicken breast 180g
- Tinned tuna in spring water 175g
- Tinned chickpeas 180g
- Smoked salmon 110g
- Turkey breast slices 115g
- Red lentils 135g
- Pork tenderloin 190g
- Chicken thighs 230g
- Green lentils 105g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 205g
- Brown rice 95g dry
- Wholemeal pasta 90g dry
- Wholemeal roll 1
- Wholemeal tortilla 1
Vegetables
- Frozen peas 85g
- Cucumber half
- Red onion half
- Mushrooms 200g
- Sweet potato 300g
- Tinned tomatoes 480g
- Spinach 120g
- Cherry tomatoes 9
- Avocado half
- Baby spinach 35g
- Onion 1
- Parsnip 105g
- Carrot 105g
- Mixed peppers 215g
Dairy & Eggs
- Ricotta cheese 105g
- Low-fat Greek yogurt 30g
Extras & Condiments
- Reduced-sugar baked beans 205g
- Green beans 105g
- Lemon 1
- Olive oil 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Lemon dressing 15g
- Low-fat crème fraîche 50g
- Garlic 2 cloves
- Thyme 1 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Quinoa 90g dry
- Dill 1 tsp
- Lemon juice
- Mixed leaves 65g
- Reduced-fat feta 65g
- Mixed herbs 1 tsp
- Mustard 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Frozen berries 85g
- Honey 1 tsp
- Fajita spice 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 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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.