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
Higher-Protein 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.
Supermarket: Any UK supermarketCalories: ~1600 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
1600 kcal - 94g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (406 kcal, 13g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (521 kcal, 23g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (673 kcal, 58g protein)
Tuesday
1600 kcal - 82g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (410 kcal, 13g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (589 kcal, 46g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (601 kcal, 23g protein)
Wednesday
1600 kcal - 75g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (449 kcal, 14g protein)
Lunch: Lentil and Roasted Vegetable Soup (505 kcal, 22g protein)
Dinner: Tofu and Vegetable Curry with Brown Rice (646 kcal, 39g protein)
Thursday
1600 kcal - 112g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (379 kcal, 12g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (605 kcal, 57g protein)
Breakfast: Chia and Oat Overnight Pot with Berries (432 kcal, 15g protein)
Lunch: Chicken and Orzo Soup (514 kcal, 47g protein)
Dinner: Slow-Cooked Lamb and Red Lentil Stew (654 kcal, 54g protein)
Sunday
1600 kcal - 100g protein
Breakfast: Chia and Oat Overnight Pot with Berries (478 kcal, 17g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (503 kcal, 26g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (619 kcal, 57g protein)
Weekly shopping list
Protein
Green lentils 125g dry
Chicken thighs 280g
Tinned chickpeas 125g
Tinned tuna in spring water 185g
Green lentils 140g
Firm tofu 280g
Turkey mince lean 215g
Chicken stock 120ml
Mackerel fillet 215g
Chicken breast 185g
Salmon fillet 205g
Red lentils 115g
Eggs 2 hard-boiled
Cod fillet 260g
Carbs & Grains
Baking potato 260g
Brown rice 130g dry
New potatoes 300g
Rolled oats 70g
Orzo pasta 70g dry
Wholemeal bread 3 slices
Vegetables
Sweet potato 250g
Baby spinach 75g
Tinned tomatoes 250g
Onion 1
Sweetcorn 75g
Mushrooms 260g
Frozen peas 130g
Courgette 1
Red pepper 1
Spring onion 4
Cherry tomatoes 9
Cucumber 60g
Broccoli 230g
Carrot 1
Celery 2 stalks
Dairy & Eggs
Semi-skimmed milk 250ml
Low-fat Greek yogurt 40g
Tinned coconut milk light 280ml
Oat milk 235ml
Extras & Condiments
Bran Flakes 55g
Frozen mixed berries 100g
Honey 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Wholemeal couscous 100g dry
Ras el hanout 2.5 tsp
Lemon 1
Vegetable stock 775ml
Parmesan 25g
Garlic 3 cloves
Mixed frozen veg 280g
Curry paste 40g
Mustard dressing 25g
Watercress 45g
Mixed leaves 90g
Lemon dressing 15g
Olive oil 1.25 tbsp
Dill 1.25 tsp
Chia seeds 2.25 tsp
Maple syrup 1.25 tsp
Parsley fresh
Lean lamb shoulder 235g
Cinnamon 1.25 tsp
Light mayo 25g
Mustard 1.25 tsp
Green beans 195g
Parsley
Your 7-Day Meal Plan
Monday
1600 kcal94g protein
Breakfast406 kcal · 13g protein · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 406 kcal, 13g protein.
Recipe
Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 250ml, Frozen mixed berries 100g, Honey 1.25 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch521 kcal · 23g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 521 kcal, 23g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 125g dry, Sweet potato 250g, Baby spinach 75g, Tahini 25g, Lemon juice, Cumin 1.25 tsp.
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.
Dinner673 kcal · 58g protein · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 673 kcal, 58g protein.
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.
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.
