Monday
1400 kcal - 100g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (403 kcal, 30g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (382 kcal, 25g protein)
- Dinner: Salmon and Wholemeal Pasta with Spinach (615 kcal, 45g protein)
Morrisons Pescatarian Batch-Friendly Weekly Cutting Phase Plan — 1,400 kcal
Free printable pescatarian UK cutting phase meal plan for Morrisons: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketMorrisons
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forAggressive calorie deficit while preserving lean muscle mass
DietPescatarian
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 styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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
Morrisons Pescatarian Batch-Friendly 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 - 107g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (406 kcal, 30g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (406 kcal, 30g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (588 kcal, 47g protein)
Wednesday
1400 kcal - 91g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (394 kcal, 29g protein)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (539 kcal, 41g protein)
- Dinner: Red Lentil Dahl with Brown Rice (467 kcal, 21g protein)
Thursday
1400 kcal - 96g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (455 kcal, 34g protein)
- Lunch: Cannellini Bean and Tomato Soup (383 kcal, 19g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (562 kcal, 43g protein)
Friday
1400 kcal - 109g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (416 kcal, 31g protein)
- Lunch: Smoked Salmon and Quinoa Salad (525 kcal, 39g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (459 kcal, 39g protein)
Saturday
1400 kcal - 57g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (454 kcal, 15g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (479 kcal, 25g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (467 kcal, 17g protein)
Sunday
1400 kcal - 94g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (381 kcal, 12g protein)
- Lunch: Green Lentil and Halloumi Bowl (504 kcal, 31g protein)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (515 kcal, 51g protein)
Weekly shopping list
Protein
- Eggs 2
- Salmon fillet 190g
- Red lentils 125g
- King prawns 240g
- Smoked salmon 110g
- Eggs 2 hard-boiled
- Green lentils 100g cooked
- Tuna steak 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal pasta 95g dry
- Wholemeal pitta 1
- Soba noodles 95g dry
- New potatoes 205g
- Brown rice 85g dry
- Wholewheat noodles 110g dry
- Wholemeal roll 1
- Rolled oats 75g
Vegetables
- Baby spinach 55g
- Mushrooms 105g
- Courgette 1
- Red pepper 1
- Onion half
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 9
- Tinned tomatoes 205g
- Onion 1
- Cucumber half
- Spinach 65g
- Cucumber 60g
- Asparagus 150g
Dairy & Eggs
- Cottage cheese 215g
- Semi-skimmed milk 185ml
- Low-fat natural yogurt 100g
- Butternut squash 490g
- Halloumi 80g
Extras & Condiments
- Olive oil 1 tsp
- Mixed leaves 65g
- Lemon juice
- Garlic 2 cloves
- Mixed herbs 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 160g
- Sesame seeds 1 tsp
- Green beans 105g
- Lemon 1
- Ginger 1 tsp
- Garam masala 2 tsp
- Cannellini beans tinned 240g
- Vegetable stock 240ml
- Basil
- Sweet chilli sauce 25g
- Lime juice
- Quinoa 90g dry
- Dill 1 tsp
- Reduced-fat feta 65g
- Apple 1 grated
- Cinnamon 0.5 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
Your 7-Day Meal Plan
Monday
1400 kcal100g protein
Breakfast403 kcal · 30g protein · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 403 kcal, 30g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Baby spinach 55g, Mushrooms 105g, Wholemeal bread 2 slices, Olive oil 1 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch382 kcal · 25g protein · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 382 kcal, 25g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 3, Courgette 1, Red pepper 1, Onion half, Olive oil 1 tsp, Mixed leaves 65g.
- 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.
Dinner615 kcal · 45g protein · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 615 kcal, 45g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Salmon fillet 190g, Wholemeal pasta 95g dry, Baby spinach 105g, Lemon juice, Garlic 2 cloves, Olive oil 1 tbsp.
- 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 Morrisons.
Protein
- Eggs 2
- Salmon fillet 190g
- Red lentils 125g
- King prawns 240g
- Smoked salmon 110g
- Eggs 2 hard-boiled
- Green lentils 100g cooked
- Tuna steak 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal pasta 95g dry
- Wholemeal pitta 1
- Soba noodles 95g dry
- New potatoes 205g
- Brown rice 85g dry
- Wholewheat noodles 110g dry
- Wholemeal roll 1
- Rolled oats 75g
Vegetables
- Baby spinach 55g
- Mushrooms 105g
- Courgette 1
- Red pepper 1
- Onion half
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 9
- Tinned tomatoes 205g
- Onion 1
- Cucumber half
- Spinach 65g
- Cucumber 60g
- Asparagus 150g
Dairy & Eggs
- Cottage cheese 215g
- Semi-skimmed milk 185ml
- Low-fat natural yogurt 100g
- Butternut squash 490g
- Halloumi 80g
Extras & Condiments
- Olive oil 1 tsp
- Mixed leaves 65g
- Lemon juice
- Garlic 2 cloves
- Mixed herbs 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 160g
- Sesame seeds 1 tsp
- Green beans 105g
- Lemon 1
- Ginger 1 tsp
- Garam masala 2 tsp
- Cannellini beans tinned 240g
- Vegetable stock 240ml
- Basil
- Sweet chilli sauce 25g
- Lime juice
- Quinoa 90g dry
- Dill 1 tsp
- Reduced-fat feta 65g
- Apple 1 grated
- Cinnamon 0.5 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Pomegranate seeds 30g
- Lemon dressing 15g
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)
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. 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Morrisons.
Feedback
Seen something off with this plan? Send a quick note and we will review it.