What this plan is for
An Asda cutting phase plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Cutting Phase Meal Plan — 1,400 kcal
A structured lower-calorie, higher-protein plan for active adults. This 7-day plan targets 1,400 kcal/day and averages 86g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,407 kcal86g protein163g carbs44g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1447 kcal per person87g protein · 150g carbs per person
Breakfast403 kcal · 21g protein · 32g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 403 kcal, 21g protein, 32g carbs.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and lemon juice and chilli flakes, to taste.
Lunch477 kcal · 29g protein · 80g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 477 kcal, 29g protein, 80g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 450ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner567 kcal · 37g protein · 38g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 567 kcal, 37g protein, 38g carbs.
Recipe
Ingredients
- 3 eggs
- 50g reduced-fat feta
- 2 generous handfuls spinach (about 50g)
- 7 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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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 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
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 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Cutting Phase Meal Plan — 1,400 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
1447 kcal - 87g protein, 150g carbs, 52g fat, 32g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (477 kcal, 29g protein, 80g carbs, 3g fat, 17g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
Tuesday
1395 kcal - 84g protein, 192g carbs, 28g fat, 30g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (359 kcal, 18g protein, 27g carbs, 19g fat, 8g fibre per person)
- Lunch: Black Bean Burrito Bowl (470 kcal, 19g protein, 89g carbs, 2g fat, 14g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (566 kcal, 47g protein, 76g carbs, 7g fat, 8g fibre per person)
Wednesday
1401 kcal - 106g protein, 127g carbs, 50g fat, 29g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (551 kcal, 38g protein, 40g carbs, 24g fat, 6g fibre per person)
- Dinner: Cod and Chickpea Stew (447 kcal, 47g protein, 55g carbs, 6g fat, 15g fibre per person)
Thursday
1401 kcal - 74g protein, 179g carbs, 44g fat, 38g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (359 kcal, 18g protein, 27g carbs, 19g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (578 kcal, 32g protein, 61g carbs, 23g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (464 kcal, 24g protein, 91g carbs, 2g fat, 23g fibre per person)
Friday
1400 kcal - 96g protein, 162g carbs, 45g fat, 27g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (359 kcal, 18g protein, 27g carbs, 19g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (471 kcal, 34g protein, 57g carbs, 14g fat, 6g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (570 kcal, 44g protein, 78g carbs, 12g fat, 13g fibre per person)
Saturday
1401 kcal - 82g protein, 188g carbs, 34g fat, 29g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (362 kcal, 8g protein, 43g carbs, 16g fat, 5g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (498 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (541 kcal, 49g protein, 68g carbs, 8g fat, 10g fibre per person)
Sunday
1403 kcal - 75g protein, 145g carbs, 56g fat, 21g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (314 kcal, 7g protein, 38g carbs, 14g fat, 5g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (412 kcal, 34g protein, 38g carbs, 12g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (677 kcal, 34g protein, 69g carbs, 30g fat, 10g fibre per person)
Weekly shopping list
Protein
- Eggs 11
- Green lentils 320g
- Black beans 170g
- Chicken breast 270g
- Salmon fillet 130g
- Cod fillet 170g
- Tinned chickpeas 230g
- Firm tofu 410g
- Lean stewing beef 160g
- Tinned tuna in spring water 110g
Carbs & Grains
- Wholemeal bread 8 slices
- Wholemeal 1 roll
- Brown rice 250g
- Quinoa 150g
- Wholewheat noodles 65g
- Wholemeal pasta 130g
Vegetables
- Avocado 3
- Courgette 1
- Red pepper 1
- Onion 4
- Spinach 55g
- Cherry tomatoes 1 x 300g pack (208g required)
- Mixed peppers 170g
- Baby spinach 95g
- Cucumber 1 (41g required)
- Tinned tomatoes 2 x 400g tins (792g required)
- mixed veg 250g
- Mushrooms 160g
- Carrot 3
- Sweet potato mash 200g
- Broccoli 80g
- Sweet potato 350g
Dairy & Eggs
- Reduced-fat feta 55g
- Low-fat Greek yogurt 24g
- Coconut milk light 2 x 400ml tins (410ml required)
- Parmesan 7g
Fruit
- Mango chunks 120g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Cumin 1.75 tsp
- Mixed herbs 1 tsp
- Coriander, optional to taste
- Garlic 7 cloves
- Paprika 1 tsp
- Parsley, optional to taste
- Ginger 1 tsp
- Cinnamon 0.75 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 596ml required)
- Olive oil 1 tsp
- Salsa 40g
- Lemon dressing 12g
- Tahini 30g
- Soy sauce 1.75 tbsp
- Beef stock 240ml
- Green pesto 16g
- Curry paste 20g
Extras
- Lemon juice 1.5 tbsp
- Sweetcorn 130g
- Lime juice, optional to taste
- Fajita spice 1.75 tsp
- Pumpkin seeds 8g
- Lemon juice, optional to taste x2
- Sesame seeds 0.75 tsp
- Maple syrup 1.5 tsp
- Reduced-fat cheddar 22g
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
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 Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- 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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 Asda and typically costs £30–40 per week for one person, depending on what you already have at home. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 86g 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 1,400 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 1,400 kcal/day, the Asda shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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