Monday
1400 kcal - 82g protein- Breakfast: Porridge with Walnuts and Cinnamon (423 kcal, 15g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (478 kcal, 39g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (499 kcal, 28g protein)
Lidl Low-Calorie 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 Low-Calorie 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 - 98g protein- Breakfast: Porridge with Walnuts and Cinnamon (369 kcal, 13g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (482 kcal, 45g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (549 kcal, 40g protein)
Wednesday
1400 kcal - 94g protein- Breakfast: Porridge with Walnuts and Cinnamon (444 kcal, 16g protein)
- Lunch: King Prawn and Avocado Salad (432 kcal, 32g protein)
- Dinner: Lean Turkey Mince Stuffed Peppers (524 kcal, 46g protein)
Thursday
1400 kcal - 67g protein- Breakfast: Porridge with Walnuts and Cinnamon (448 kcal, 16g protein)
- Lunch: Black Bean Burrito Bowl (505 kcal, 23g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (447 kcal, 28g protein)
Friday
1400 kcal - 97g protein- Breakfast: Porridge with Walnuts and Cinnamon (364 kcal, 13g protein)
- Lunch: Chicken and Wholemeal Pasta with Pesto (523 kcal, 43g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (513 kcal, 41g protein)
Saturday
1400 kcal - 105g protein- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (413 kcal, 25g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (436 kcal, 32g protein)
- Dinner: Smoked Haddock and Potato Bake (551 kcal, 48g protein)
Sunday
1400 kcal - 97g protein- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (382 kcal, 23g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (424 kcal, 19g protein)
- Dinner: Roast Chicken Breast with Potatoes and Greens (594 kcal, 55g protein)
Weekly shopping list
Protein
- King prawns 195g
- Firm tofu 215g
- Chicken breast 170g
- Salmon fillet 170g
- Turkey mince lean 230g
- Black beans tinned 230g
- Eggs 2
- Red lentils 105g
Carbs & Grains
- Rolled oats 85g
- Brown rice 85g dry
- Brown rice 90g cooked
- Wholemeal bread 2 slices
- Wholemeal pasta 75g dry
- Soba noodles 85g dry
- Sourdough bread 2 slices
- Wholemeal pitta 1
- White potatoes 290g
- Wholemeal roll 1
Vegetables
- Baby spinach 65g
- Broccoli 215g
- Spring onion 2
- Sweet potato 190g
- Avocado half
- Cherry tomatoes 9
- Mixed peppers 5
- Tinned tomatoes 230g
- Onion 1
- Sweetcorn 70g
- Mushrooms 170g
- Courgette 1 roasted
- Red pepper 1 roasted
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Oat milk 330ml
- Cottage cheese 230g
- Semi-skimmed milk 170ml
Extras & Condiments
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Garlic 3 cloves
- Lemon juice
- Olive oil 1 tsp
- Teriyaki sauce 45g
- Sesame seeds 1 tsp
- Soy sauce 1 tbsp
- Lemon 1
- Dill 1 tsp
- Mixed leaves 90g
- Lemon dressing 15g
- Salsa 55g
- Coriander fresh
- Lime juice
- Reduced-sugar baked beans 230g
- Green pesto 25g
- Parmesan 9g
- Miso paste 1 tbsp
- Pak choi 140g
- Garlic 1 clove
- Parsley pinch
- Mixed herbs 1.25 tsp
- Smoked haddock fillet 205g
- Reduced-fat cheddar 35g
- Parsley fresh
- Vegetable stock 525ml
Your 7-Day Meal Plan
Monday
1400 kcal82g protein
Breakfast423 kcal · 15g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 423 kcal, 15g protein.
Recipe
- Lay out the ingredients: Rolled oats 85g, Oat milk 330ml, Walnuts 20g, Cinnamon 0.5 tsp, Maple syrup 1 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch478 kcal · 39g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 478 kcal, 39g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: King prawns 195g, Brown rice 85g dry, Garlic 3 cloves, Lemon juice, Baby spinach 65g, Olive oil 1 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner499 kcal · 28g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 499 kcal, 28g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 215g, Brown rice 100g dry, Broccoli 215g, Teriyaki sauce 45g, Sesame seeds 1 tsp, Spring onion 2.
- 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 Lidl.
Protein
- King prawns 195g
- Firm tofu 215g
- Chicken breast 170g
- Salmon fillet 170g
- Turkey mince lean 230g
- Black beans tinned 230g
- Eggs 2
- Red lentils 105g
Carbs & Grains
- Rolled oats 85g
- Brown rice 85g dry
- Brown rice 90g cooked
- Wholemeal bread 2 slices
- Wholemeal pasta 75g dry
- Soba noodles 85g dry
- Sourdough bread 2 slices
- Wholemeal pitta 1
- White potatoes 290g
- Wholemeal roll 1
Vegetables
- Baby spinach 65g
- Broccoli 215g
- Spring onion 2
- Sweet potato 190g
- Avocado half
- Cherry tomatoes 9
- Mixed peppers 5
- Tinned tomatoes 230g
- Onion 1
- Sweetcorn 70g
- Mushrooms 170g
- Courgette 1 roasted
- Red pepper 1 roasted
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Oat milk 330ml
- Cottage cheese 230g
- Semi-skimmed milk 170ml
Extras & Condiments
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Garlic 3 cloves
- Lemon juice
- Olive oil 1 tsp
- Teriyaki sauce 45g
- Sesame seeds 1 tsp
- Soy sauce 1 tbsp
- Lemon 1
- Dill 1 tsp
- Mixed leaves 90g
- Lemon dressing 15g
- Salsa 55g
- Coriander fresh
- Lime juice
- Reduced-sugar baked beans 230g
- Green pesto 25g
- Parmesan 9g
- Miso paste 1 tbsp
- Pak choi 140g
- Garlic 1 clove
- Parsley pinch
- Mixed herbs 1.25 tsp
- Smoked haddock fillet 205g
- Reduced-fat cheddar 35g
- Parsley fresh
- Vegetable stock 525ml
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?
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?
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.