Monday
1600 kcal - 88g protein- Breakfast: Chia Seed Pudding with Mango (407 kcal, 13g protein)
- Lunch: Chickpea and Tuna Salad (567 kcal, 49g protein)
- Dinner: Chickpea and Spinach Coconut Curry (626 kcal, 26g protein)
Batch-Friendly Weekly Cutting Phase Plan — 1,600 kcal
Free printable UK cutting phase meal plan for UK supermarkets: 7 days at ~1,600 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketGeneric UK supermarket
Calorie target~1600 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
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~1600 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
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
Batch-Friendly Weekly 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.
7-day meal plan
Tuesday
1600 kcal - 125g protein- Breakfast: Chia Seed Pudding with Mango (361 kcal, 12g protein)
- Lunch: Smoked Salmon and Quinoa Salad (620 kcal, 46g protein)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (619 kcal, 67g protein)
Wednesday
1600 kcal - 89g protein- Breakfast: Chia Seed Pudding with Mango (386 kcal, 12g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (607 kcal, 47g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (607 kcal, 30g protein)
Thursday
1600 kcal - 114g protein- Breakfast: Chia Seed Pudding with Mango (364 kcal, 12g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (625 kcal, 55g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (611 kcal, 47g protein)
Friday
1600 kcal - 119g protein- Breakfast: Chia Seed Pudding with Mango (373 kcal, 12g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (587 kcal, 48g protein)
- Dinner: Turkey Mince and Sweet Potato Bake (640 kcal, 59g protein)
Saturday
1600 kcal - 137g protein- Breakfast: Light Full English Breakfast (470 kcal, 34g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (571 kcal, 54g protein)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (559 kcal, 49g protein)
Sunday
1600 kcal - 116g protein- Breakfast: Light Full English Breakfast (509 kcal, 36g protein)
- Lunch: King Prawn and Avocado Salad (461 kcal, 34g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (630 kcal, 46g protein)
Weekly shopping list
Protein
- Tinned tuna in spring water 210g
- Tinned chickpeas 220g
- Smoked salmon 130g
- Chicken breast 260g
- Turkey breast slices 140g
- Green lentils tinned 280g
- Pork tenderloin 235g
- King prawns 260g
- Turkey mince lean 270g
- Eggs 2
Carbs & Grains
- Brown rice 115g dry
- Wholemeal tortilla 1
- Wholewheat noodles 115g dry
- Wholemeal bread 1 slice
- Wholemeal pasta 120g dry
Vegetables
- Cucumber 3/4
- Red onion 3/4
- Baby spinach 220g
- Tinned tomatoes 290g
- Onion 1
- Cucumber 65g
- Avocado 3/4
- Mushrooms 280g
- Carrot 3
- Sweet potato mash 340g
- Parsnip 130g
- Sweet potato 130g
- Spinach 135g
- Broccoli 225g
- Avocado half
- Cherry tomatoes 10
- Sweetcorn 120g
Dairy & Eggs
- Coconut milk 290ml
- Coconut milk light 290ml
- Low-fat yogurt 105g
Extras & Condiments
- Chia seeds 45g
- Mango chunks 145g
- Vanilla extract drop
- Lemon dressing 20g
- Curry paste 45g
- Quinoa 105g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 75g
- Tikka paste 40g
- Cauliflower 390g
- Mint 1.25 tsp
- Mustard 1.5 tsp
- Vegetable stock 280ml
- Olive oil 1.25 tbsp
- Mixed herbs 1.25 tsp
- Pak choi 195g
- Sweet chilli sauce 25g
- Soy sauce 1.25 tbsp
- Lime juice
- Garlic 4 cloves
- Paprika 1.25 tsp
- Back bacon rashers 2
- Reduced-sugar baked beans 110g
- Olive oil spray
- Apple 1
- Rosemary 1 tsp
- Cheddar reduced-fat 35g
Your 7-Day Meal Plan
Monday
1600 kcal88g protein
Breakfast407 kcal · 13g protein · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 407 kcal, 13g protein.
Recipe
- Add Chia seeds 45g, Coconut milk 290ml, Mango chunks 145g, Vanilla extract drop to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch567 kcal · 49g protein · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 567 kcal, 49g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 210g, Tinned chickpeas 220g, Cucumber 3/4, Red onion 3/4, Lemon dressing 20g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner626 kcal · 26g protein · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 626 kcal, 26g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 575g, Baby spinach 220g, Coconut milk light 290ml, Tinned tomatoes 290g, Onion 1, Curry paste 45g, Brown rice 115g dry.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Generic UK supermarket.
Protein
- Tinned tuna in spring water 210g
- Tinned chickpeas 220g
- Smoked salmon 130g
- Chicken breast 260g
- Turkey breast slices 140g
- Green lentils tinned 280g
- Pork tenderloin 235g
- King prawns 260g
- Turkey mince lean 270g
- Eggs 2
Carbs & Grains
- Brown rice 115g dry
- Wholemeal tortilla 1
- Wholewheat noodles 115g dry
- Wholemeal bread 1 slice
- Wholemeal pasta 120g dry
Vegetables
- Cucumber 3/4
- Red onion 3/4
- Baby spinach 220g
- Tinned tomatoes 290g
- Onion 1
- Cucumber 65g
- Avocado 3/4
- Mushrooms 280g
- Carrot 3
- Sweet potato mash 340g
- Parsnip 130g
- Sweet potato 130g
- Spinach 135g
- Broccoli 225g
- Avocado half
- Cherry tomatoes 10
- Sweetcorn 120g
Dairy & Eggs
- Coconut milk 290ml
- Coconut milk light 290ml
- Low-fat yogurt 105g
Extras & Condiments
- Chia seeds 45g
- Mango chunks 145g
- Vanilla extract drop
- Lemon dressing 20g
- Curry paste 45g
- Quinoa 105g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 75g
- Tikka paste 40g
- Cauliflower 390g
- Mint 1.25 tsp
- Mustard 1.5 tsp
- Vegetable stock 280ml
- Olive oil 1.25 tbsp
- Mixed herbs 1.25 tsp
- Pak choi 195g
- Sweet chilli sauce 25g
- Soy sauce 1.25 tbsp
- Lime juice
- Garlic 4 cloves
- Paprika 1.25 tsp
- Back bacon rashers 2
- Reduced-sugar baked beans 110g
- Olive oil spray
- Apple 1
- Rosemary 1 tsp
- Cheddar reduced-fat 35g
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 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.