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 Pescatarian Batch-Friendly Weekly Cutting Phase 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 81g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,400 kcal81g protein186g carbs35g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1399 kcal per person69g protein · 206g carbs per person
Breakfast395 kcal · 9g protein · 47g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 395 kcal, 9g protein, 47g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- ¾ tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch377 kcal · 29g protein · 51g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 377 kcal, 29g protein, 51g carbs.
Recipe
Ingredients
- 175g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 7 cherry tomatoes
- ¾ tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner627 kcal · 31g protein · 108g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 627 kcal, 31g protein, 108g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 325g)
- 80g red lentils
- ¾ onion
- 2 garlic cloves
- 575ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
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 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
- Batch cook Butternut Squash and Lentil Soup with Bread and Salmon and Wholemeal Pasta with Spinach as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 macros and the weekly shopping list.
7-day meal plan
Monday
1399 kcal - 69g protein, 206g carbs, 29g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (395 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (377 kcal, 29g protein, 51g carbs, 9g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (627 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
Tuesday
1401 kcal - 78g protein, 146g carbs, 58g fat, 21g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (384 kcal, 9g protein, 46g carbs, 17g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (371 kcal, 28g protein, 50g carbs, 9g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (646 kcal, 41g protein, 50g carbs, 32g fat, 8g fibre per person)
Wednesday
1399 kcal - 69g protein, 206g carbs, 29g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (395 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (377 kcal, 29g protein, 51g carbs, 9g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (627 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
Thursday
1401 kcal - 78g protein, 146g carbs, 58g fat, 21g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (384 kcal, 9g protein, 46g carbs, 17g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (371 kcal, 28g protein, 50g carbs, 9g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (646 kcal, 41g protein, 50g carbs, 32g fat, 8g fibre per person)
Friday
1399 kcal - 69g protein, 206g carbs, 29g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (395 kcal, 9g protein, 47g carbs, 17g fat, 6g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (377 kcal, 29g protein, 51g carbs, 9g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (627 kcal, 31g protein, 108g carbs, 3g fat, 18g fibre per person)
Saturday
1401 kcal - 110g protein, 185g carbs, 23g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (442 kcal, 41g protein, 40g carbs, 13g fat, 7g fibre per person)
- Lunch: Black Bean Burrito Bowl (469 kcal, 19g protein, 88g carbs, 2g fat, 14g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (490 kcal, 50g protein, 57g carbs, 8g fat, 6g fibre per person)
Sunday
1403 kcal - 97g protein, 207g carbs, 21g fat, 41g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (430 kcal, 40g protein, 39g carbs, 13g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (448 kcal, 18g protein, 85g carbs, 2g fat, 14g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (525 kcal, 39g protein, 83g carbs, 6g fat, 21g fibre per person)
Weekly shopping list
Protein
- Red lentils 250g
- Salmon fillet 290g
- Whey protein powder 40g
- Eggs 3
- Black beans 320g
- Quorn mince 160g
Carbs & Grains
- Quinoa 250g
- Wholemeal 4 pittas
- Wholemeal 3 rolls
- Wholemeal pasta 220g
- Wholemeal flour 80g
- Brown rice 130g
- White potatoes 210g
Vegetables
- Courgette 4
- Red pepper 4
- Cherry tomatoes 2 x 300g packs (544g required)
- Butternut squash 1kg
- Onion 4
- Baby spinach 160g
- Tinned tomatoes 1 x 400g tin (309g required)
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (808ml required)
- Cottage cheese 825g
- Oat milk 1 x 1L carton (158ml required)
- Low-fat Greek yogurt 160g
- Semi-skimmed milk 1 x 1L carton (121ml required)
Fruit
- Mango chunks 330g
- berries 95g
Herbs & Spices
- Cinnamon 2 tsp
- Mixed herbs 1.75 tbsp
- Garlic 11 cloves
- Coriander, optional to taste x2
- Parsley, optional to taste
Condiments & Oils
- Vegetable stock 4 cubes (makes 2L; 1725ml required)
- Olive oil 1.75 tbsp
- Salsa 80g
Extras
- Maple syrup 1.5 tbsp
- Lemon juice, optional to taste x2
- Sweetcorn 95g
- Lime juice, optional to taste x2
- Smoked haddock fillet 150g
- Reduced-fat cheddar 24g
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.
- 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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
- Add extra white fish or prawns to a bowl, curry or pasta dish
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 81g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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.
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