What this plan is for
A Morrisons cutting phase plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons 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 86g of protein, built around Morrisons's Savers 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
SupermarketMorrisons
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,401 kcal86g protein161g carbs44g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1401 kcal per person69g protein · 161g carbs per person
Breakfast407 kcal · 12g protein · 61g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 407 kcal, 12g protein, 61g carbs.
Recipe
Ingredients
- 50g rolled oats
- 125ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch330 kcal · 23g protein · 33g carbs · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber. Ready in 12 min — 330 kcal, 23g protein, 33g carbs.
Recipe
Ingredients
- 75g smoked salmon
- 50g quinoa (dry weight)
- ¼ cucumber
- ¾ tsp dill
- lemon juice, to taste
- 1 generous handful mixed leaves (about 40g)
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- Rinse mixed leaves, then slice or chop cucumber.
- Arrange smoked salmon, quinoa (dry weight), cucumber, dill, lemon juice, to taste and mixed leaves in a bowl.
Dinner664 kcal · 34g protein · 67g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 664 kcal, 34g protein, 67g carbs.
Recipe
Ingredients
- 125g firm tofu
- ¼ of a standard tin of chickpeas, drained
- 125g frozen mixed veg
- 125g light coconut milk
- 1 tbsp plus 1 tsp curry paste
- 50g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 62 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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
Morrisons 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 familiar UK meals, fresh counters, freezer staples and flexible weekly shops.
- Works well for plans using potatoes, rice, pasta, eggs, tins, yogurt and straightforward proteins.
- Use frozen vegetables and tins to reduce waste on one-person meal-prep weeks.
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 | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| 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
Morrisons 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
1401 kcal - 69g protein, 161g carbs, 50g fat, 26g fibre- Breakfast: Peanut Butter Overnight Oats (407 kcal, 12g protein, 61g carbs, 12g fat, 10g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (330 kcal, 23g protein, 33g carbs, 9g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (664 kcal, 34g protein, 67g carbs, 29g fat, 10g fibre per person)
Tuesday
1401 kcal - 83g protein, 160g carbs, 43g fat, 23g fibre- Breakfast: Peanut Butter Overnight Oats (488 kcal, 15g protein, 72g carbs, 14g fat, 12g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (330 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (583 kcal, 46g protein, 69g carbs, 11g fat, 6g fibre per person)
Wednesday
1399 kcal - 90g protein, 169g carbs, 36g fat, 27g fibre- Breakfast: Peanut Butter Overnight Oats (411 kcal, 12g protein, 62g carbs, 12g fat, 10g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (392 kcal, 32g protein, 47g carbs, 6g fat, 3g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (596 kcal, 46g protein, 60g carbs, 18g fat, 14g fibre per person)
Thursday
1401 kcal - 90g protein, 165g carbs, 37g fat, 28g fibre- Breakfast: Peanut Butter Overnight Oats (472 kcal, 15g protein, 70g carbs, 14g fat, 12g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (406 kcal, 28g protein, 41g carbs, 11g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (523 kcal, 47g protein, 54g carbs, 12g fat, 9g fibre per person)
Friday
1401 kcal - 100g protein, 194g carbs, 26g fat, 44g fibre- Breakfast: Peanut Butter Overnight Oats (504 kcal, 16g protein, 74g carbs, 15g fat, 13g fibre per person)
- Lunch: Chickpea and Tuna Salad (341 kcal, 42g protein, 32g carbs, 5g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (556 kcal, 42g protein, 88g carbs, 6g fat, 23g fibre per person)
Saturday
1401 kcal - 95g protein, 111g carbs, 65g fat, 23g fibre- Breakfast: Chia Seed Pudding with Mango (570 kcal, 10g protein, 23g carbs, 46g fat, 12g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (393 kcal, 42g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (438 kcal, 43g protein, 55g carbs, 7g fat, 9g fibre per person)
Sunday
1401 kcal - 73g protein, 164g carbs, 52g fat, 30g fibre- Breakfast: Chia Seed Pudding with Mango (448 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (465 kcal, 21g protein, 86g carbs, 6g fat, 14g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (488 kcal, 44g protein, 60g carbs, 9g fat, 6g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 150g
- Firm tofu 130g
- Tinned chickpeas 350g
- Eggs 3
- Lean beef strips 160g
- Turkey mince lean 120g
- Red lentils 65g
- Chicken breast 430g
- Tinned tuna in spring water 120g
- Quorn mince 170g
- Cod fillet 200g
Carbs & Grains
- Rolled oats 300g
- Quinoa 120g
- Brown rice 240g
- Wholemeal pasta 150g
- Wholemeal 1 tortilla
- New potatoes 250g
- Wholewheat noodles 70g
Vegetables
- Cucumber 2 (375g required)
- Mixed leaves 140g
- mixed veg 130g
- Courgette 1
- Red pepper 1
- Onion 2
- peas 55g
- Tinned tomatoes 2 x 400g tins (742g required)
- Mushrooms 160g
- Red onion 1
- Romaine lettuce 60g
- Green beans 150g
- Baby spinach 80g
- Broccoli 120g
Dairy & Eggs
- Oat milk 1 x 1L carton (735ml required)
- Tinned coconut milk light 1 x 400ml tin (128ml required)
- Low-fat crème fraîche 40g
- Coconut milk 1 x 400ml tin (348ml required)
- Parmesan 10g
Fruit
- Banana 4
- Mango chunks 180g
Herbs & Spices
- Dill 1.5 tsp
- Garlic 11 cloves
- Ginger 1 tsp
- Cinnamon 0.75 tsp
- Cumin 0.75 tsp
- Thyme 0.75 tsp
- Mixed herbs 1 tsp
- Parsley, optional to taste
- Curry powder 1.75 tsp
Condiments & Oils
- Peanut butter 60g
- Curry paste 19g
- Olive oil 2 tsp
- Soy sauce 3.25 tbsp
- Chicken stock 65ml
- Lemon dressing 12g
- Light Caesar dressing 20g
- Sesame oil 0.75 tsp
Extras
- Chia seeds 75g
- Lemon juice, optional to taste x2
- stir-fry veg 160g
- Lean lamb shoulder 130g
- Vanilla extract, optional to taste x2
- Lemon 1
Shopping This Plan At Morrisons
Strong on fresh counters and in-store production, mid-priced against the rest of the big four.
Value rangeSavers
Loyalty pricingMore Card
What Morrisons is good for here
- Butcher and fish counters allow buying exact prep quantities rather than fixed packs.
- Market Street ranges are good for buying protein in the amount a plan actually calls for.
- Savers covers most cupboard staples needed for batch cooking.
Worth knowing before you shop
- The Savers range has been cut back, with some lines moved to standard pricing.
- Counter service is not available in every store or at every hour.
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 Morrisons's Savers 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 Morrisons and typically costs £30–40 per week for one person, depending on what you already have at home. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 86g 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 Morrisons 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 Morrisons — 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.