Monday
1400 kcal - 83g protein- Breakfast: Kefir with Berries and Chia Seeds (304 kcal, 12g protein)
- Lunch: Tuna and Edamame Brown Rice Bowl (572 kcal, 49g protein)
- Dinner: Chickpea and Spinach Coconut Curry (524 kcal, 22g protein)
Morrisons Lean Cutting Phase Plan — 1,400 kcal
Free printable 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 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
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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1400 kcal - 83g protein- Breakfast: Kefir with Berries and Chia Seeds (299 kcal, 12g protein)
- Lunch: Grilled Chicken Caesar Wrap (574 kcal, 45g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (527 kcal, 26g protein)
Wednesday
1400 kcal - 92g protein- Breakfast: Kefir with Berries and Chia Seeds (294 kcal, 12g protein)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (588 kcal, 54g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (518 kcal, 26g protein)
Thursday
1400 kcal - 102g protein- Breakfast: Kefir with Berries and Chia Seeds (304 kcal, 12g protein)
- Lunch: Tuna Niçoise Salad (524 kcal, 46g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (572 kcal, 44g protein)
Friday
1400 kcal - 88g protein- Breakfast: Kefir with Berries and Chia Seeds (307 kcal, 12g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (504 kcal, 22g protein)
- Dinner: Turkey Mince and Sweet Potato Bake (589 kcal, 54g protein)
Saturday
1400 kcal - 116g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (426 kcal, 34g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (467 kcal, 37g protein)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (507 kcal, 45g protein)
Sunday
1400 kcal - 95g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (452 kcal, 37g protein)
- Lunch: Lentil and Roasted Vegetable Soup (388 kcal, 17g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (560 kcal, 41g protein)
Weekly shopping list
Protein
- Tinned tuna in spring water 175g
- Tinned chickpeas 490g
- Chicken breast 180g
- Green lentils tinned 235g
- Eggs 1
- King prawns 245g
- Green lentils 125g dry
- Turkey mince lean 245g
- Smoked salmon 100g
- Pork tenderloin 200g
- Green lentils 110g
Carbs & Grains
- Brown rice 95g dry
- Wholemeal tortilla 1
- New potatoes 185g
- Wholewheat noodles 110g dry
- Wholemeal bread 2 slices
- Baking potato 200g
- Wholemeal pasta 110g dry
Vegetables
- Edamame beans 95g
- Spring onion 2
- Baby spinach 185g
- Tinned tomatoes 245g
- Onion 1
- Romaine lettuce 70g
- Red pepper 1
- Sweet potato 235g
- Mushrooms 235g
- Carrot 2
- Sweet potato mash 290g
- Cherry tomatoes 10
- Spinach 125g
- Sweetcorn 60g
- Courgette 1
Dairy & Eggs
- Coconut milk light 245ml
- Low-fat Greek yogurt 30g
Extras & Condiments
- Plain kefir 245ml
- Frozen mixed berries 120g
- Chia seeds 1.25 tbsp
- Honey 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Curry paste 35g
- Light Caesar dressing 25g
- Parmesan 10g
- Mixed beans tinned 480g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Olive oil 1.25 tsp
- Garlic powder 1.25 tsp
- Vegetable stock 235ml
- Green beans 95g
- Olives 12
- Pak choi 185g
- Sweet chilli sauce 25g
- Lime juice
- Tahini 25g
- Lemon juice
- Garlic 4 cloves
- Paprika 1.25 tsp
- Apple 1
- Rosemary 1 tsp
- Cheddar reduced-fat 30g
Your 7-Day Meal Plan
Monday
1400 kcal83g protein
Breakfast304 kcal · 12g protein · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 304 kcal, 12g protein.
Recipe
- Add Plain kefir 245ml, Frozen mixed berries 120g, Chia seeds 1.25 tbsp, Honey 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch572 kcal · 49g protein · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 572 kcal, 49g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 175g, Brown rice 95g dry, Edamame beans 95g, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Spring onion 2.
- 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.
Dinner524 kcal · 22g protein · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 524 kcal, 22g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 490g, Baby spinach 185g, Coconut milk light 245ml, Tinned tomatoes 245g, Onion 1, Curry paste 35g, Brown rice 95g dry.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Tinned tuna in spring water 175g
- Tinned chickpeas 490g
- Chicken breast 180g
- Green lentils tinned 235g
- Eggs 1
- King prawns 245g
- Green lentils 125g dry
- Turkey mince lean 245g
- Smoked salmon 100g
- Pork tenderloin 200g
- Green lentils 110g
Carbs & Grains
- Brown rice 95g dry
- Wholemeal tortilla 1
- New potatoes 185g
- Wholewheat noodles 110g dry
- Wholemeal bread 2 slices
- Baking potato 200g
- Wholemeal pasta 110g dry
Vegetables
- Edamame beans 95g
- Spring onion 2
- Baby spinach 185g
- Tinned tomatoes 245g
- Onion 1
- Romaine lettuce 70g
- Red pepper 1
- Sweet potato 235g
- Mushrooms 235g
- Carrot 2
- Sweet potato mash 290g
- Cherry tomatoes 10
- Spinach 125g
- Sweetcorn 60g
- Courgette 1
Dairy & Eggs
- Coconut milk light 245ml
- Low-fat Greek yogurt 30g
Extras & Condiments
- Plain kefir 245ml
- Frozen mixed berries 120g
- Chia seeds 1.25 tbsp
- Honey 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Curry paste 35g
- Light Caesar dressing 25g
- Parmesan 10g
- Mixed beans tinned 480g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Olive oil 1.25 tsp
- Garlic powder 1.25 tsp
- Vegetable stock 235ml
- Green beans 95g
- Olives 12
- Pak choi 185g
- Sweet chilli sauce 25g
- Lime juice
- Tahini 25g
- Lemon juice
- Garlic 4 cloves
- Paprika 1.25 tsp
- Apple 1
- Rosemary 1 tsp
- Cheddar reduced-fat 30g
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 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?
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.