What this plan is for
A Generic UK supermarket cutting phase plan at 1,600 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Batch Cook Cutting Phase Plan — 1,600 kcal
A structured lower-calorie, higher-protein plan for active adults. This 7-day plan targets 1,600 kcal/day and averages 87g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,602 kcal87g protein259g carbs22g fat42g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1605 kcal per person70g protein · 299g carbs per person
Breakfast494 kcal · 18g protein · 86g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 494 kcal, 18g protein, 86g carbs.
Recipe
Ingredients
- 80g rolled oats
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch542 kcal · 22g protein · 102g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 542 kcal, 22g protein, 102g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 80g brown rice (dry weight)
- 60g sweetcorn
- 50g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner569 kcal · 30g protein · 111g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 569 kcal, 30g protein, 111g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- 1 onion
- 2 carrot
- 225g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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.
0 of 37 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 16 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 1,600 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Overnight Oats with Banana for quick breakfasts.
- Cook and portion five lunches of Black Bean Burrito Bowl.
- Batch cook Mushroom and Lentil Shepherd's Pie and Chicken, Broccoli and Wholemeal Pasta Bake as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 macros and the weekly shopping list.
7-day meal plan
Monday
1605 kcal - 70g protein, 299g carbs, 13g fat, 55g fibre- Breakfast: Overnight Oats with Banana (494 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (542 kcal, 22g protein, 102g carbs, 3g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (569 kcal, 30g protein, 111g carbs, 2g fat, 28g fibre per person)
Tuesday
1601 kcal - 96g protein, 226g carbs, 31g fat, 33g fibre- Breakfast: Overnight Oats with Banana (422 kcal, 16g protein, 73g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (479 kcal, 19g protein, 90g carbs, 3g fat, 14g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (700 kcal, 61g protein, 63g carbs, 21g fat, 10g fibre per person)
Wednesday
1605 kcal - 70g protein, 299g carbs, 13g fat, 55g fibre- Breakfast: Overnight Oats with Banana (494 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (542 kcal, 22g protein, 102g carbs, 3g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (569 kcal, 30g protein, 111g carbs, 2g fat, 28g fibre per person)
Thursday
1601 kcal - 96g protein, 226g carbs, 31g fat, 33g fibre- Breakfast: Overnight Oats with Banana (422 kcal, 16g protein, 73g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (479 kcal, 19g protein, 90g carbs, 3g fat, 14g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (700 kcal, 61g protein, 63g carbs, 21g fat, 10g fibre per person)
Friday
1605 kcal - 70g protein, 299g carbs, 13g fat, 55g fibre- Breakfast: Overnight Oats with Banana (494 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (542 kcal, 22g protein, 102g carbs, 3g fat, 16g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (569 kcal, 30g protein, 111g carbs, 2g fat, 28g fibre per person)
Saturday
1599 kcal - 111g protein, 206g carbs, 37g fat, 27g fibre- Breakfast: Kefir with Berries and Chia Seeds (231 kcal, 11g protein, 28g carbs, 8g fat, 8g fibre per person)
- Lunch: Chicken and Orzo Soup (567 kcal, 51g protein, 76g carbs, 6g fat, 8g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (801 kcal, 49g protein, 102g carbs, 23g fat, 11g fibre per person)
Sunday
1599 kcal - 99g protein, 255g carbs, 18g fat, 38g fibre- Breakfast: Kefir with Berries and Chia Seeds (219 kcal, 10g protein, 26g carbs, 8g fat, 8g fibre per person)
- Lunch: Chicken and Orzo Soup (539 kcal, 48g protein, 73g carbs, 6g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (841 kcal, 41g protein, 156g carbs, 4g fat, 22g fibre per person)
Weekly shopping list
Protein
- Black beans 900g
- Green lentils 575g
- Chicken breast 675g
- Firm tofu 220g
- Red lentils 120g
Carbs & Grains
- Rolled oats 360g
- Brown rice 550g
- Wholemeal pasta 150g
- Orzo pasta 130g
Vegetables
- Mushrooms 575g
- Onion 6
- Carrot 8
- Sweet potato mash 700g
- Broccoli 550g
- Celery 4 stalks
- Spring onion 2
- Tinned tomatoes 1 x 400g tin (200g required)
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (893ml required)
- Reduced-fat crème fraîche 140g
- Plain kefir 420ml
Fruit
- Banana 5
- mixed berries 210g
Herbs & Spices
- Coriander, optional to taste x5
- Garlic 7 cloves
- Parsley, optional to taste x2
- Ginger 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Honey 2.25 tbsp
- Salsa 230g
- Vegetable stock 2 cubes (makes 1L; 561ml required)
- Chicken stock 1.25L
- Teriyaki sauce 45g
Extras
- Sweetcorn 270g
- Lime juice, optional to taste x5
- Reduced-fat cheddar 50g
- Chia seeds 35g
- Sesame seeds 1.25 tsp
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 87g 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 1,600 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 1,600 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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