Sainsbury's Cutting Phase Plan — 1,600 kcal
Free 7-day cutting phase meal plan for Sainsburys. Targets ~1600 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
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 390 kcal, 28g protein.
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 410 kcal, 18g protein.
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 500 kcal, 40g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Smoked salmon 80g
- Green lentils 100g dry
- Turkey sausages 4
- Red lentils 100g
- King prawns 200g
- Chicken breast 200g
- Egg 1
- Lean lamb mince 200g
- Eggs 2 hard-boiled
Carbs & Grains
- Baking potato 200g
- Brown rice 80g dry
- Orzo pasta 60g dry
Vegetables
- Cucumber 4 slices
- Sweet potato 200g
- Baby spinach 60g
- Tinned tomatoes 400g
- Onion 1
- Celery 2 stalks
- Sweetcorn 60g
- Cherry tomatoes 200g
- Courgette 1
- Broccoli 200g
- Frozen peas 80g
- Spring onion 2
- Carrot 1
- Peas 80g
Dairy & Eggs
- Light cream cheese 40g
- Low-fat Greek yogurt 30g
- Coconut milk light 200ml
Extras & Condiments
- Wholemeal bagel 1
- Lemon juice 1 tsp
- Tahini 20g
- Cumin 1 tsp
- Paprika 1 tsp
- Garlic 3 cloves
- Olive oil 1 tbsp
- Basil fresh
- Chilli flakes pinch
- Vegetable stock 500ml
- Reduced-fat crème fraîche 80g
- Mixed leaves 60g
- Quinoa 60g
- Mango chunks 80g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Parsley fresh
- Cauliflower 300g
- Ginger 1 tsp
- Garam masala 2 tsp
- Watercress 30g
- Mustard 1 tsp
- Curry paste 30g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to own-brand products across the board
- 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 Sainsburys and typically costs £40–55 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.
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.