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
Batch Cook Cutting Phase Plan — 1,600 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.
Supermarket: Generic UK supermarketCalories: ~1600 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
1600 kcal - 116g protein
Breakfast: Quinoa and Coconut Milk Porridge with Mango (414 kcal, 14g protein)
Lunch: Lean Beef Stir-Fry with Brown Rice (633 kcal, 51g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (553 kcal, 51g protein)
Tuesday
1600 kcal - 75g protein
Breakfast: Quinoa and Coconut Milk Porridge with Mango (497 kcal, 17g protein)
Lunch: Miso Tofu and Edamame Bowl (579 kcal, 39g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (524 kcal, 19g protein)
Wednesday
1600 kcal - 93g protein
Breakfast: Quinoa and Coconut Milk Porridge with Mango (450 kcal, 15g protein)
Lunch: Edamame and Soba Noodle Salad (525 kcal, 28g protein)
Dinner: Lentil and Turkey Sausage Casserole (625 kcal, 50g protein)
Thursday
1600 kcal - 89g protein
Breakfast: Quinoa and Coconut Milk Porridge with Mango (443 kcal, 15g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (529 kcal, 30g protein)
Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (628 kcal, 44g protein)
Friday
1600 kcal - 105g protein
Breakfast: Quinoa and Coconut Milk Porridge with Mango (436 kcal, 15g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (497 kcal, 29g protein)
Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (667 kcal, 61g protein)
Saturday
1600 kcal - 126g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (486 kcal, 36g protein)
Lunch: Vegetable Frittata Slice with Green Salad (461 kcal, 31g protein)
Dinner: Chicken Stir-Fry with Wholewheat Noodles (653 kcal, 59g protein)
Sunday
1600 kcal - 109g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (454 kcal, 33g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (621 kcal, 50g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (525 kcal, 26g protein)
Weekly shopping list
Protein
Lean beef strips 205g
Cod fillet 230g
Silken tofu 205g
Red lentils 140g
Turkey sausages 5
Eggs 2 soft-boiled
King prawns 245g
Firm tofu 220g
Chicken breast 240g
Eggs 3
Salmon fillet 180g
Carbs & Grains
Brown rice 90g dry
New potatoes 290g
Wholemeal roll 1
Soba noodles 100g dry
Wholemeal pasta 110g dry
Wholewheat noodles 95g dry
Wholemeal bread 3 slices
Vegetables
Edamame beans 140g
Onion 1
Cucumber 3/4
Red pepper 1
Tinned tomatoes 500g
Celery 3 stalks
Avocado half
Cherry tomatoes 7
Broccoli 120g
Baby spinach 65g
Mushrooms 130g
Courgette 1
Onion 3/4
Cucumber 60g
Dairy & Eggs
Coconut milk light 230ml
Butternut squash 550g
Extras & Condiments
Quinoa 70g
Mango chunks 90g
Cinnamon 0.5 tsp
Maple syrup 1.25 tsp
Frozen stir-fry veg 175g
Soy sauce 2.25 tbsp
Sesame oil 1.25 tsp
Green beans 175g
Lemon 1
Olive oil 1.25 tsp
Parsley
Miso paste 1.5 tbsp
Sesame seeds 1.5 tsp
Garlic 3 cloves
Vegetable stock 975ml
Ginger 1.25 tsp
Paprika 1.25 tsp
Mixed leaves 75g
Tahini dressing 25g
Basil fresh
Chilli flakes pinch
Reduced-fat crème fraîche 95g
Reduced-fat cheddar 35g
Quinoa 95g dry
Lemon dressing 20g
Pumpkin seeds 10g
Mixed beans tinned 480g
Chilli powder 1.25 tsp
Cumin 1.25 tsp
Your 7-Day Meal Plan
Monday
1600 kcal116g protein
Breakfast414 kcal · 14g protein · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 414 kcal, 14g protein.
Recipe
Prepare the ingredients: Quinoa 70g, Coconut milk light 230ml, Mango chunks 90g, Cinnamon 0.5 tsp, Maple syrup 1.25 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.
Lunch633 kcal · 51g protein · 20 min
Lean Beef Stir-Fry with Brown Rice
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 633 kcal, 51g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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?
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.
