Cutting Phase Meal Plan — 1,600 kcal
Free 7-day cutting phase meal plan for UK. Targets ~1600 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
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 370 kcal, 12g protein.
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 380 kcal, 14g protein.
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 480 kcal, 52g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Chicken breast 200g
- Lean beef strips 160g
- Green lentils tinned 200g
- King prawns 200g
- Tinned chickpeas 200g
- Turkey mince lean 200g
- Pork tenderloin 200g
- Eggs 3
Carbs & Grains
- Rolled oats 60g
- Wholemeal pitta 1
- Wholewheat noodles 90g dry
- Brown rice 80g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Cucumber 50g
- Sweet potato 200g
- Mushrooms 200g
- Onion 1
- Carrot 2
- Romaine lettuce leaves 4
- Spring onion 2
- Baby spinach 100g
- Cherry tomatoes 10
- Sweetcorn 100g
- Edamame beans 80g
- Parsnip 150g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat natural yogurt 80g
- Butter 5g
- Halloumi 80g
Extras & Condiments
- Apple 1 grated
- Cinnamon 0.5 tsp
- Hummus 80g
- Tikka paste 30g
- Cauliflower 300g
- Mint 1 tsp
- Mixed leaves 80g
- Balsamic dressing 15g
- Vegetable stock 200ml
- Soy sauce 1 tbsp
- Garlic 2 cloves
- Ginger 1 tsp
- Pak choi 150g
- Lime juice
- Curry powder 2 tsp
- Paprika 1 tsp
- Lemon juice 1 tbsp
- Rosemary 1 tsp
- Olive oil 1 tbsp
- Pomegranate seeds 30g
- Cheddar reduced-fat 30g
- Sesame oil 1 tsp
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.