Monday
1400 kcal - 86g protein- Breakfast: Chia Seed Pudding with Mango (330 kcal, 11g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (482 kcal, 28g protein)
- Dinner: Lentil and Turkey Sausage Casserole (588 kcal, 47g protein)
Asda High-Protein Cutting Phase Plan — 1,400 kcal
Free printable 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 difficultyStandard (20–30 min/day)
Best forAggressive calorie deficit while preserving lean muscle mass
DietAll diets
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 styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1400 kcal - 84g protein- Breakfast: Chia Seed Pudding with Mango (341 kcal, 11g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (438 kcal, 29g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (621 kcal, 44g protein)
Wednesday
1400 kcal - 105g protein- Breakfast: Chia Seed Pudding with Mango (291 kcal, 9g protein)
- Lunch: Baked Salmon and Quinoa Power Bowl (539 kcal, 44g protein)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (570 kcal, 52g protein)
Thursday
1400 kcal - 80g protein- Breakfast: Chia Seed Pudding with Mango (316 kcal, 10g protein)
- Lunch: Baked Falafel and Salad Pitta (508 kcal, 18g protein)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (576 kcal, 52g protein)
Friday
1400 kcal - 63g protein- Breakfast: Chia Seed Pudding with Mango (327 kcal, 11g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (560 kcal, 26g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (513 kcal, 26g protein)
Saturday
1400 kcal - 93g protein- Breakfast: Light Full English Breakfast (442 kcal, 32g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (400 kcal, 15g protein)
- Dinner: Lamb Keema with Cauliflower Rice (558 kcal, 46g protein)
Sunday
1400 kcal - 114g protein- Breakfast: Light Full English Breakfast (405 kcal, 29g protein)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (483 kcal, 39g protein)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (512 kcal, 46g protein)
Weekly shopping list
Protein
- Firm tofu 210g
- Turkey sausages 5
- Red lentils 120g
- Eggs 4
- King prawns 245g
- Salmon fillet 155g
- Chicken breast 205g
- Lean lamb mince 210g
- Lean beef strips 155g
Carbs & Grains
- Wholewheat noodles 95g dry
- Wholemeal pasta 110g dry
- Wholemeal pitta 1
- Brown rice 95g dry
- Wholemeal bread 1 slice
Vegetables
- Broccoli 120g
- Tinned tomatoes 470g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Onion half
- Cherry tomatoes 245g
- Baby spinach 60g
- Cucumber 50g
- Tomato 1
- Mushrooms 85g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Peas 85g
- Sweet potato 195g
- Red onion half
Dairy & Eggs
- Coconut milk 235ml
- Halloumi 115g
- Coconut milk light 195ml
Extras & Condiments
- Chia seeds 35g
- Mango chunks 120g
- Vanilla extract drop
- Soy sauce 2.25 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Paprika 1.25 tsp
- Olive oil 1.25 tsp
- Mixed leaves 75g
- Basil fresh
- Chilli flakes pinch
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Reduced-fat crème fraîche 85g
- Reduced-fat cheddar 30g
- Falafel 5 baked
- Hummus 45g
- Sesame oil 1.25 tsp
- Balsamic glaze 1.25 tsp
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Back bacon rashers 2
- Reduced-sugar baked beans 105g
- Olive oil spray
- Cauliflower 320g
- Garam masala 2 tsp
- Balsamic dressing 15g
- Curry paste 30g
Your 7-Day Meal Plan
Monday
1400 kcal86g protein
Breakfast330 kcal · 11g protein · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 330 kcal, 11g protein.
Recipe
- Add Chia seeds 35g, Coconut milk 235ml, Mango chunks 120g, Vanilla extract drop to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch482 kcal · 28g protein · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 482 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 120g, 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.
Dinner588 kcal · 47g protein · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 588 kcal, 47g protein.
Recipe
- Prepare the ingredients: Turkey sausages 5, Red lentils 120g, Tinned tomatoes 470g, Onion 1, Celery 2 stalks, Paprika 1.25 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Firm tofu 210g
- Turkey sausages 5
- Red lentils 120g
- Eggs 4
- King prawns 245g
- Salmon fillet 155g
- Chicken breast 205g
- Lean lamb mince 210g
- Lean beef strips 155g
Carbs & Grains
- Wholewheat noodles 95g dry
- Wholemeal pasta 110g dry
- Wholemeal pitta 1
- Brown rice 95g dry
- Wholemeal bread 1 slice
Vegetables
- Broccoli 120g
- Tinned tomatoes 470g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Onion half
- Cherry tomatoes 245g
- Baby spinach 60g
- Cucumber 50g
- Tomato 1
- Mushrooms 85g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Peas 85g
- Sweet potato 195g
- Red onion half
Dairy & Eggs
- Coconut milk 235ml
- Halloumi 115g
- Coconut milk light 195ml
Extras & Condiments
- Chia seeds 35g
- Mango chunks 120g
- Vanilla extract drop
- Soy sauce 2.25 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Paprika 1.25 tsp
- Olive oil 1.25 tsp
- Mixed leaves 75g
- Basil fresh
- Chilli flakes pinch
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Reduced-fat crème fraîche 85g
- Reduced-fat cheddar 30g
- Falafel 5 baked
- Hummus 45g
- Sesame oil 1.25 tsp
- Balsamic glaze 1.25 tsp
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Back bacon rashers 2
- Reduced-sugar baked beans 105g
- Olive oil spray
- Cauliflower 320g
- Garam masala 2 tsp
- Balsamic dressing 15g
- Curry paste 30g
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)
🥦 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.
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?
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.
Feedback
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