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 High-Protein 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 104g 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
1,402 kcal104g protein134g carbs48g fat19g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1402 kcal per person105g protein · 116g carbs per person
Breakfast470 kcal · 29g protein · 26g carbs · 10 min
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 470 kcal, 29g protein, 26g carbs.
Recipe
Ingredients
- 50g smoked mackerel fillet
- 2 eggs
- 2 slices of wholemeal bread
- 4g butter
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- 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 smoked mackerel fillet, butter and lemon juice.
Lunch318 kcal · 32g protein · 28g carbs · 10 min
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 318 kcal, 32g protein, 28g carbs.
Recipe
Ingredients
- 100g chicken tikka
- 1 wholemeal tortilla
- 1 tbsp plus 1 tsp mint yogurt sauce
- 1 generous handful lettuce (about 30g)
- 40g cucumber
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Slice chicken tikka and cucumber.
- Layer chicken tikka, mint yogurt sauce, lettuce and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner614 kcal · 44g protein · 62g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 614 kcal, 44g protein, 62g carbs.
Recipe
Ingredients
- 175g lean sirloin steak
- 70g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- ¾ tbsp olive oil
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean sirloin steak in a non-stick pan over medium heat until cooked through. Meanwhile roast courgette and red pepper at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
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.
0 of 51 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 High-Protein 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
1402 kcal - 105g protein, 116g carbs, 58g fat, 11g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (470 kcal, 29g protein, 26g carbs, 27g fat, 4g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (318 kcal, 32g protein, 28g carbs, 10g fat, 2g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (614 kcal, 44g protein, 62g carbs, 21g fat, 5g fibre per person)
Tuesday
1416 kcal - 108g protein, 139g carbs, 45g fat, 17g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (450 kcal, 28g protein, 26g carbs, 25g fat, 4g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (467 kcal, 35g protein, 51g carbs, 12g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (499 kcal, 45g protein, 62g carbs, 8g fat, 9g fibre per person)
Wednesday
1403 kcal - 83g protein, 161g carbs, 45g fat, 21g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (391 kcal, 24g protein, 22g carbs, 23g fat, 3g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (417 kcal, 22g protein, 73g carbs, 2g fat, 13g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (595 kcal, 37g protein, 66g carbs, 20g fat, 5g fibre per person)
Thursday
1393 kcal - 117g protein, 123g carbs, 49g fat, 24g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (619 kcal, 38g protein, 35g carbs, 36g fat, 5g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (190 kcal, 28g protein, 20g carbs, 2g fat, 3g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (584 kcal, 51g protein, 68g carbs, 11g fat, 16g fibre per person)
Friday
1399 kcal - 96g protein, 129g carbs, 52g fat, 19g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (482 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (536 kcal, 41g protein, 58g carbs, 14g fat, 5g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (381 kcal, 25g protein, 45g carbs, 10g fat, 10g fibre per person)
Saturday
1399 kcal - 107g protein, 161g carbs, 32g fat, 27g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (405 kcal, 34g protein, 26g carbs, 17g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (471 kcal, 26g protein, 81g carbs, 3g fat, 14g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (523 kcal, 47g protein, 54g carbs, 12g fat, 9g fibre per person)
Sunday
1399 kcal - 114g protein, 107g carbs, 58g fat, 16g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (475 kcal, 40g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (183 kcal, 27g protein, 20g carbs, 2g fat, 3g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (741 kcal, 47g protein, 57g carbs, 36g fat, 9g fibre per person)
Weekly shopping list
Protein
- Smoked mackerel fillet 310g
- Eggs 13
- Chicken tikka 120g
- Lean sirloin steak 170g
- Lean beef strips 270g
- Tinned tuna in spring water 100g
- Red lentils 140g
- Chicken breast 270g
- King prawns 290g
- Turkey mince lean 200g
- Smoked salmon 170g
- Salmon fillet 170g
Carbs & Grains
- Wholemeal bread 13 slices
- Wholemeal 1 tortilla
- Wholemeal 2 rolls
- Brown rice 320g
- Wholemeal pasta 220g
Vegetables
- Lettuce 30g
- Cucumber 1 (37g required)
- Courgette 1
- Red pepper 1
- Tinned tomatoes 2 x 400g tins (456g required)
- Carrot 2
- Onion 4
- Celery 3 stalks
- Mixed leaves 150g
- Red onion 1
- Mixed peppers 575g
- Mushrooms 160g
- Baby spinach 95g
Dairy & Eggs
- Butter 19g
- Mint yogurt sauce 22g
- Coconut milk light 1 x 400ml tin (125ml required)
- Low-fat crème fraîche 40g
Fruit
- Mango 1
Herbs & Spices
- Garlic 8 cloves
- Chilli flakes, optional to taste x2
- Coriander, optional to taste x2
- Thyme 0.75 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Soy sauce 3 tbsp
- Sesame oil 1.5 tsp
- Vegetable stock 2 cubes (makes 1L; 699ml required)
- Curry paste 19g
Tins & Jars
- Reduced-sugar baked beans 160g
Extras
- Lemon juice 2 tbsp
- stir-fry veg 230g
- Sweetcorn 70g
- Reduced-fat cheddar 21g
- Lime juice, optional to taste x2
- Lemon juice, optional to taste
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 104g 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.