Monday
1400 kcal - 89g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (404 kcal, 11g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (477 kcal, 37g protein)
- Dinner: Lentil and Turkey Sausage Casserole (519 kcal, 41g protein)
Lidl Higher-Protein Weekly Cutting Phase Plan — 1,400 kcal
Free printable UK cutting phase meal plan for Lidl: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketLidl
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
Lidl Higher-Protein 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 - 70g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (433 kcal, 12g protein)
- Lunch: Lentil and Roasted Vegetable Soup (400 kcal, 18g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (567 kcal, 40g protein)
Wednesday
1400 kcal - 82g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (410 kcal, 12g protein)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (537 kcal, 51g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (453 kcal, 19g protein)
Thursday
1400 kcal - 95g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (407 kcal, 11g protein)
- Lunch: Grilled Chicken and Chickpea Power Salad (512 kcal, 46g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (481 kcal, 38g protein)
Friday
1400 kcal - 80g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (430 kcal, 12g protein)
- Lunch: Chicken and Orzo Soup (485 kcal, 44g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (485 kcal, 24g protein)
Saturday
1400 kcal - 89g protein- Breakfast: Baked Beans on Wholemeal Toast (386 kcal, 18g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (430 kcal, 22g protein)
- Dinner: Lamb Keema with Cauliflower Rice (584 kcal, 49g protein)
Sunday
1400 kcal - 86g protein- Breakfast: Baked Beans on Wholemeal Toast (389 kcal, 18g protein)
- Lunch: Chicken Tikka Wholemeal Wrap (522 kcal, 44g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (489 kcal, 24g protein)
Weekly shopping list
Protein
- Tinned tuna in spring water 150g
- Turkey sausages 4
- Red lentils 105g
- Green lentils 110g
- King prawns 220g
- Turkey mince lean 190g
- Chicken stock 105ml
- Eggs 3
- Chicken breast 165g
- Tinned chickpeas 155g
- Tinned tuna 150g
- Egg 1
- Eggs 2 hard-boiled
- Lean lamb mince 220g
- Chicken tikka 165g
- Green lentils tinned 220g
Carbs & Grains
- Low-sugar granola 20g
- Baking potato 205g
- Wholemeal pasta 100g dry
- Brown rice 85g dry
- Orzo pasta 65g dry
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 60g
- Tinned tomatoes 410g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Cherry tomatoes 220g
- Frozen peas 85g
- Spring onion 2
- Cucumber 50g
- Sweet potato 210g mashed
- Carrot 1
- Peas 90g
- Lettuce 45g
- Mushrooms 220g
- Sweet potato mash 280g
Dairy & Eggs
- Oat milk 105ml
- Low-fat Greek yogurt 30g
- Mint yogurt sauce 35g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Paprika 1 tsp
- Vegetable stock 550ml
- Cumin 1 tsp
- Garlic 3 cloves
- Olive oil 1 tbsp
- Basil fresh
- Chilli flakes pinch
- Frozen mixed veg 210g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Mixed leaves 85g
- Lemon dressing 15g
- Parsley fresh
- Mixed beans tinned 440g
- Chilli powder 1 tsp
- Reduced-sugar baked beans 220g
- Light mayo 20g
- Watercress 35g
- Mustard 1 tsp
- Cauliflower 330g
- Ginger 1 tsp
- Garam masala 2.25 tsp
Your 7-Day Meal Plan
Monday
1400 kcal89g protein
Breakfast404 kcal · 11g protein · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 404 kcal, 11g protein.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 105ml, Hemp seeds 1 tbsp, Low-sugar granola 20g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch477 kcal · 37g protein · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 477 kcal, 37g protein.
Recipe
- Lay out the ingredients: Baking potato 205g, Tinned tuna in spring water 150g, Sweetcorn 60g, Low-fat Greek yogurt 30g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner519 kcal · 41g protein · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 519 kcal, 41g protein.
Recipe
- Prepare the ingredients: Turkey sausages 4, Red lentils 105g, Tinned tomatoes 410g, Onion 1, Celery 2 stalks, Paprika 1 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 Lidl.
Protein
- Tinned tuna in spring water 150g
- Turkey sausages 4
- Red lentils 105g
- Green lentils 110g
- King prawns 220g
- Turkey mince lean 190g
- Chicken stock 105ml
- Eggs 3
- Chicken breast 165g
- Tinned chickpeas 155g
- Tinned tuna 150g
- Egg 1
- Eggs 2 hard-boiled
- Lean lamb mince 220g
- Chicken tikka 165g
- Green lentils tinned 220g
Carbs & Grains
- Low-sugar granola 20g
- Baking potato 205g
- Wholemeal pasta 100g dry
- Brown rice 85g dry
- Orzo pasta 65g dry
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 60g
- Tinned tomatoes 410g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Cherry tomatoes 220g
- Frozen peas 85g
- Spring onion 2
- Cucumber 50g
- Sweet potato 210g mashed
- Carrot 1
- Peas 90g
- Lettuce 45g
- Mushrooms 220g
- Sweet potato mash 280g
Dairy & Eggs
- Oat milk 105ml
- Low-fat Greek yogurt 30g
- Mint yogurt sauce 35g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Paprika 1 tsp
- Vegetable stock 550ml
- Cumin 1 tsp
- Garlic 3 cloves
- Olive oil 1 tbsp
- Basil fresh
- Chilli flakes pinch
- Frozen mixed veg 210g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Mixed leaves 85g
- Lemon dressing 15g
- Parsley fresh
- Mixed beans tinned 440g
- Chilli powder 1 tsp
- Reduced-sugar baked beans 220g
- Light mayo 20g
- Watercress 35g
- Mustard 1 tsp
- Cauliflower 330g
- Ginger 1 tsp
- Garam masala 2.25 tsp
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 Lidl 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
Seen something off with this plan? Send a quick note and we will review it.