Monday
1400 kcal - 85g protein- Breakfast: Oat Porridge with Berries (370 kcal, 13g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (475 kcal, 28g protein)
- Dinner: King Prawn Egg Fried Brown Rice (555 kcal, 44g protein)
Asda Pescatarian Batch-Friendly Weekly Cutting Phase Plan — 1,400 kcal
Free printable pescatarian UK cutting phase meal plan for Asda: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forAggressive calorie deficit while preserving lean muscle mass
DietPescatarian
Estimated daily macros
Plan Quick Facts
Best forAggressive calorie deficit while preserving lean muscle mass
Calories~1400 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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
Asda Pescatarian Batch-Friendly Weekly Cutting Phase Plan — 1,400 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
1400 kcal - 78g protein- Breakfast: Oat Porridge with Berries (396 kcal, 14g protein)
- Lunch: Tuna Niçoise Salad (533 kcal, 47g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (471 kcal, 17g protein)
Wednesday
1400 kcal - 72g protein- Breakfast: Oat Porridge with Berries (332 kcal, 11g protein)
- Lunch: Baked Falafel and Salad Pitta (467 kcal, 17g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (601 kcal, 44g protein)
Thursday
1400 kcal - 74g protein- Breakfast: Oat Porridge with Berries (373 kcal, 13g protein)
- Lunch: Lentil and Roasted Vegetable Soup (420 kcal, 19g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (607 kcal, 42g protein)
Friday
1400 kcal - 84g protein- Breakfast: Oat Porridge with Berries (367 kcal, 13g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (505 kcal, 41g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (528 kcal, 30g protein)
Saturday
1400 kcal - 90g protein- Breakfast: High-Protein Yogurt with Homemade Granola (419 kcal, 33g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (474 kcal, 26g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (507 kcal, 31g protein)
Sunday
1400 kcal - 82g protein- Breakfast: High-Protein Yogurt with Homemade Granola (409 kcal, 32g protein)
- Lunch: Black Bean Burrito Bowl (474 kcal, 22g protein)
- Dinner: Tofu Pad Thai (517 kcal, 28g protein)
Weekly shopping list
Protein
- Firm tofu 210g
- King prawns 230g
- Eggs 2
- Tinned tuna in spring water 180g
- Red lentils 125g
- Salmon fillet 185g
- Green lentils 115g
- Mackerel fillet 210g
- Eggs 2 soft-boiled
- Tinned chickpeas 110g
- Black beans tinned 215g
Carbs & Grains
- Rolled oats 95g
- Wholewheat noodles 95g dry
- Brown rice 105g dry
- New potatoes 185g
- Wholemeal roll 1
- Wholemeal pitta 1
- Low-sugar granola 45g
- Rice noodles 85g dry
Vegetables
- Broccoli 115g
- Frozen peas 95g
- Cherry tomatoes 10
- Onion 1
- Tomato 1
- Cucumber 4 slices
- Sweet potato 205g
- Courgette 1
- Red pepper 1
- Spring onion 4
- Baby spinach 70g
- Avocado half
- Sweetcorn 65g
- Peanuts 20g
Dairy & Eggs
- Oat milk 350ml
- Butternut squash 500g
- Skyr 220g
- Tinned coconut milk light 220ml
Extras & Condiments
- Frozen mixed berries 95g
- Soy sauce 2.25 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Sesame oil 1.25 tsp
- Green beans 100g
- Olives 12
- Vegetable stock 875ml
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Cumin 1.25 tsp
- Lemon juice
- Mustard dressing 25g
- Watercress 45g
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Frozen berries 90g
- Tahini dressing 20g
- Mixed frozen veg 220g
- Curry paste 35g
- Salsa 55g
- Coriander fresh
- Lime juice
- Beansprouts 110g
- Tamari 2.25 tbsp
Your 7-Day Meal Plan
Monday
1400 kcal85g protein
Breakfast370 kcal · 13g protein · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 370 kcal, 13g protein.
Recipe
- Lay out the ingredients: Rolled oats 95g, Oat milk 350ml, Frozen mixed berries 95g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch475 kcal · 28g protein · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 475 kcal, 28g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 210g, Wholewheat noodles 95g dry, Broccoli 115g, Soy sauce 2.25 tbsp, Ginger 1.25 tsp, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner555 kcal · 44g protein · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 555 kcal, 44g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: King prawns 230g, Brown rice 105g dry, Eggs 2, Frozen peas 95g, Soy sauce 2.25 tbsp, Sesame oil 1.25 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Firm tofu 210g
- King prawns 230g
- Eggs 2
- Tinned tuna in spring water 180g
- Red lentils 125g
- Salmon fillet 185g
- Green lentils 115g
- Mackerel fillet 210g
- Eggs 2 soft-boiled
- Tinned chickpeas 110g
- Black beans tinned 215g
Carbs & Grains
- Rolled oats 95g
- Wholewheat noodles 95g dry
- Brown rice 105g dry
- New potatoes 185g
- Wholemeal roll 1
- Wholemeal pitta 1
- Low-sugar granola 45g
- Rice noodles 85g dry
Vegetables
- Broccoli 115g
- Frozen peas 95g
- Cherry tomatoes 10
- Onion 1
- Tomato 1
- Cucumber 4 slices
- Sweet potato 205g
- Courgette 1
- Red pepper 1
- Spring onion 4
- Baby spinach 70g
- Avocado half
- Sweetcorn 65g
- Peanuts 20g
Dairy & Eggs
- Oat milk 350ml
- Butternut squash 500g
- Skyr 220g
- Tinned coconut milk light 220ml
Extras & Condiments
- Frozen mixed berries 95g
- Soy sauce 2.25 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Sesame oil 1.25 tsp
- Green beans 100g
- Olives 12
- Vegetable stock 875ml
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Cumin 1.25 tsp
- Lemon juice
- Mustard dressing 25g
- Watercress 45g
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Frozen berries 90g
- Tahini dressing 20g
- Mixed frozen veg 220g
- Curry paste 35g
- Salsa 55g
- Coriander fresh
- Lime juice
- Beansprouts 110g
- Tamari 2.25 tbsp
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)
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?
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.
Feedback
Seen something off with this plan? Send a quick note and we will review it.