Asda Cutting Phase Meal Plan — 1,400 kcal
Free 7-day cutting phase meal plan for Asda. Targets ~1400 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 320 kcal, 10g protein.
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 520 kcal, 40g protein.
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 520 kcal, 36g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Salmon fillet 150g
- Mackerel fillet 180g
- Tinned mackerel in brine 125g
- Turkey mince lean 200g
- Eggs 2
- Smoked salmon 100g
- Cod fillet 200g
- Pork tenderloin 180g
- Chicken breast 220g
- King prawns 180g
Carbs & Grains
- New potatoes 200g
- Brown rice 80g dry
- Wholemeal bread 2 slices
- White potatoes 250g
- Rolled oats 60g
Vegetables
- Spring onion 3
- Cucumber half
- Red onion half
- Mixed peppers 4
- Onion 1
- Avocado half
- Baby spinach 30g
- Parsnip 100g
- Carrot 100g
- Sweet potato 100g
- Broccoli 150g
Dairy & Eggs
- Semi-skimmed milk 200ml
- Oat milk 200ml
Extras & Condiments
- Bran Flakes 45g
- Frozen mixed berries 80g
- Honey 1 tsp
- Green beans 100g
- Lemon 1
- Olive oil 1 tsp
- Mustard dressing 20g
- Watercress 40g
- Garlic 2 cloves
- Reduced-sugar baked beans 200g
- Quinoa 80g dry
- Dill 1 tsp
- Parsley
- Reduced-fat cheddar 30g
- Chia seeds 2 tsp
- Maple syrup 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
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 Asda 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.
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.