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 Lean 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 99g 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 kcal99g protein166g carbs40g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1401 kcal per person89g protein · 157g carbs per person
Breakfast413 kcal · 23g protein · 51g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 413 kcal, 23g protein, 51g carbs.
Recipe
Ingredients
- 100g mushrooms
- 2 eggs
- 2 slices of sourdough bread
- 1 garlic clove
- ¾ tsp olive oil
- parsley, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast sourdough bread, then serve with the eggs and garlic, olive oil and parsley, to taste.
Lunch540 kcal · 30g protein · 57g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 540 kcal, 30g protein, 57g carbs.
Recipe
Ingredients
- 125g firm tofu
- 60g brown rice (dry weight)
- 100g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner448 kcal · 36g protein · 49g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 448 kcal, 36g protein, 49g carbs.
Recipe
Ingredients
- 150g king prawns
- 70g wholemeal pasta (dry weight)
- 150g cherry tomatoes
- 2 garlic cloves
- ¾ tbsp olive oil
- basil fresh, to taste
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Crustaceans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add cherry tomatoes and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil, basil fresh and chilli flakes, to taste, and heat through before serving.
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 54 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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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.
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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 Lean 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 - 89g protein, 157g carbs, 48g fat, 18g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (413 kcal, 23g protein, 51g carbs, 13g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (540 kcal, 30g protein, 57g carbs, 22g fat, 7g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (448 kcal, 36g protein, 49g carbs, 13g fat, 7g fibre per person)
Tuesday
1430 kcal - 124g protein, 174g carbs, 30g fat, 19g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (551 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (395 kcal, 47g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (484 kcal, 47g protein, 74g carbs, 4g fat, 5g fibre per person)
Wednesday
1398 kcal - 82g protein, 197g carbs, 32g fat, 38g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (412 kcal, 22g protein, 51g carbs, 13g fat, 4g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (364 kcal, 31g protein, 32g carbs, 14g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (622 kcal, 29g protein, 114g carbs, 5g fat, 26g fibre per person)
Thursday
1399 kcal - 87g protein, 153g carbs, 50g fat, 22g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (488 kcal, 27g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (471 kcal, 32g protein, 41g carbs, 22g fat, 6g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (440 kcal, 28g protein, 52g carbs, 12g fat, 12g fibre per person)
Friday
1405 kcal - 113g protein, 152g carbs, 42g fat, 23g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (487 kcal, 26g protein, 60g carbs, 16g fat, 4g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (368 kcal, 44g protein, 30g carbs, 8g fat, 9g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (550 kcal, 43g protein, 62g carbs, 18g fat, 10g fibre per person)
Saturday
1377 kcal - 119g protein, 142g carbs, 40g fat, 33g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (321 kcal, 20g protein, 30g carbs, 14g fat, 5g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (422 kcal, 36g protein, 37g carbs, 16g fat, 9g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (634 kcal, 63g protein, 75g carbs, 10g fat, 19g fibre per person)
Sunday
1399 kcal - 81g protein, 188g carbs, 37g fat, 28g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (321 kcal, 20g protein, 30g carbs, 14g fat, 5g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (415 kcal, 29g protein, 35g carbs, 20g fat, 6g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (663 kcal, 32g protein, 123g carbs, 3g fat, 17g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Firm tofu 130g
- King prawns 340g
- Chicken breast 290g
- Tinned chickpeas 280g
- Pork tenderloin 450g
- Salmon fillet 260g
- Chicken thighs 180g
- Green lentils 85g
- Red lentils 95g
Carbs & Grains
- Sourdough bread 9 slices
- Brown rice 180g
- Wholemeal pasta 65g
- Wholewheat noodles 85g
- New potatoes 340g
- Wholemeal bread 5 slices
Vegetables
- Mushrooms 800g
- mixed veg 110g
- Cherry tomatoes 2 x 300g packs (391g required)
- Mixed leaves 150g
- Cucumber 1 (91g required)
- Pak choi 150g
- Parsnip 150g
- Carrot 150g
- Sweet potato 330g
- Tinned tomatoes 2 x 400g tins (757g required)
- Onion 3
- Red pepper 1
- Green beans 170g
- Baby spinach 80g
- Spinach 85g
Fruit
- Apple 1
Herbs & Spices
- Garlic 14 cloves
- Parsley, optional to taste x5
- Basil, optional to taste
- Chilli flakes, optional to taste
- Mixed herbs 1.5 tsp
- Chilli powder 0.75 tsp
- Cumin 0.75 tsp
- Rosemary 1 tsp
- Paprika 1.75 tsp
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Olive oil 5.75 tbsp
- Tahini 14g
- Lemon dressing 30g
- Sweet chilli sauce 19g
- Soy sauce 1 tbsp
Tins & Jars
- Mixed beans 280g
- Reduced-sugar baked beans 180g
Extras
- Lemon juice, optional to taste
- Sesame seeds 0.75 tsp
- Lime juice, optional to taste
- Lemon 2
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 99g 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.
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