Morrisons Quick Prep Cutting Phase Plan — 1,400 kcal
Free 7-day cutting phase meal plan for Morrisons. Targets ~1400 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 330 kcal, 12g protein.
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 520 kcal, 42g protein.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 450 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Salmon fillet 150g
- Red lentils 120g
- Chicken thighs 220g
- Green lentils 100g
- Firm tofu 200g
- Lean beef strips 160g
- Turkey mince lean 200g
- Eggs 2
Carbs & Grains
- Brown rice 80g dry
- Wholemeal pitta 1
Vegetables
- Baby spinach 60g
- Cucumber 50g
- Tinned tomatoes 200g
- Onion 1
- Tomato 1
- Spinach 100g
- Courgette 1
- Broccoli 200g
- Spring onion 2
- Sweet potato 200g
- Romaine lettuce leaves 4
Dairy & Eggs
- Semi-skimmed milk 200ml
- Halloumi 100g
- Low-fat Greek yogurt 30g
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1 tsp
- Quinoa 80g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Paprika 2 tsp
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Fajita spice 2 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Dill 1 tsp
- Plain kefir 200ml
- Frozen mixed berries 100g
- Chia seeds 1 tbsp
- Soy sauce 1 tbsp
- Curry powder 2 tsp
- Reduced-sugar baked beans 200g
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?
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.
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.