Monday
1600 kcal - 82g protein- Breakfast: Peanut Butter Overnight Oats (555 kcal, 23g protein)
- Lunch: Tiger Prawn and Mango Salad (439 kcal, 36g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (606 kcal, 23g protein)
Sainsbury's Desk Lunch Weekly Cutting Phase Plan — 1,600 kcal
Free printable UK cutting phase meal plan for Sainsbury's: 7 days at ~1,600 kcal/day, £40–55/week estimate, macros and shopping list.
SupermarketSainsbury's
Calorie target~1600 kcal/day
Weekly budget£40–55
Prep difficultyLow (10–20 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~1600 kcal/day
Budget£40–55/week estimate
Prep styleLow (10–20 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
Sainsbury's Desk Lunch Weekly Cutting Phase Plan — 1,600 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
1600 kcal - 103g protein- Breakfast: Peanut Butter Overnight Oats (488 kcal, 20g protein)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (590 kcal, 51g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (522 kcal, 32g protein)
Wednesday
1600 kcal - 104g protein- Breakfast: Peanut Butter Overnight Oats (459 kcal, 19g protein)
- Lunch: Lean Beef Stir-Fry with Brown Rice (587 kcal, 47g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (554 kcal, 38g protein)
Thursday
1600 kcal - 111g protein- Breakfast: Peanut Butter Overnight Oats (560 kcal, 23g protein)
- Lunch: Miso Tofu and Edamame Bowl (546 kcal, 36g protein)
- Dinner: Chicken and Vegetable Broth with Bread (494 kcal, 52g protein)
Friday
1600 kcal - 97g protein- Breakfast: Peanut Butter Overnight Oats (488 kcal, 20g protein)
- Lunch: Edamame and Soba Noodle Salad (477 kcal, 25g protein)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (635 kcal, 52g protein)
Saturday
1600 kcal - 101g protein- Breakfast: Porridge with Walnuts and Cinnamon (480 kcal, 17g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (529 kcal, 30g protein)
- Dinner: Baked Cod with New Potatoes and Green Beans (591 kcal, 54g protein)
Sunday
1600 kcal - 71g protein- Breakfast: Porridge with Walnuts and Cinnamon (529 kcal, 19g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (556 kcal, 33g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (515 kcal, 19g protein)
Weekly shopping list
Protein
- King prawns 195g
- Chicken breast 205g
- Firm tofu 225g
- Tinned chickpeas 115g
- Lean beef strips 190g
- Mackerel fillet 190g
- Silken tofu 195g
- Chicken stock 900ml
- Red lentils 115g
- Eggs 2 soft-boiled
- Cod fillet 245g
Carbs & Grains
- Rolled oats 105g
- Brown rice 130g dry
- New potatoes 270g
- Wholemeal roll 1
- Soba noodles 90g dry
- Wholewheat noodles 110g dry
Vegetables
- Red onion quarter
- Mushrooms 260g
- Frozen peas 130g
- Onion 1
- Mixed peppers 170g
- Spring onion 3
- Edamame beans 130g
- Carrot 3
- Celery 3 stalks
- Cucumber half
- Red pepper 1
- Tinned tomatoes 450g
- Avocado half
- Cherry tomatoes 7
- Broccoli 135g
Dairy & Eggs
- Oat milk 260ml
- Peanut butter 1.25 tbsp
- Tinned coconut milk light 225ml
- Butternut squash 550g
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Mango 3/4
- Mixed leaves 105g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Vegetable stock 775ml
- Parmesan 25g
- Garlic 3 cloves
- Olive oil 1.25 tbsp
- Mixed frozen veg 225g
- Curry paste 35g
- Frozen stir-fry veg 160g
- Soy sauce 2.25 tbsp
- Sesame oil 1 tsp
- Lemon juice
- Mustard dressing 20g
- Watercress 45g
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Ginger 1.25 tsp
- Lean lamb shoulder 225g
- Cinnamon 1.25 tsp
- Cumin 1.25 tsp
- Walnuts 25g
- Maple syrup 1.25 tsp
- Tahini dressing 25g
- Green beans 185g
- Lemon 1
- Parsley
Your 7-Day Meal Plan
Monday
1600 kcal82g protein
Breakfast555 kcal · 23g protein · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 555 kcal, 23g protein.
Recipe
- Add Rolled oats 105g, Oat milk 260ml, Peanut butter 1.25 tbsp, Banana 1, Chia seeds 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.
Lunch439 kcal · 36g protein · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 439 kcal, 36g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: King prawns 195g, Mango 3/4, Mixed leaves 105g, Red onion quarter, Lime juice, Chilli flakes pinch, Coriander fresh.
- 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.
Dinner606 kcal · 23g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 606 kcal, 23g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 130g dry, Mushrooms 260g, Frozen peas 130g, Onion 1, Vegetable stock 775ml, Parmesan 25g, Garlic 3 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- King prawns 195g
- Chicken breast 205g
- Firm tofu 225g
- Tinned chickpeas 115g
- Lean beef strips 190g
- Mackerel fillet 190g
- Silken tofu 195g
- Chicken stock 900ml
- Red lentils 115g
- Eggs 2 soft-boiled
- Cod fillet 245g
Carbs & Grains
- Rolled oats 105g
- Brown rice 130g dry
- New potatoes 270g
- Wholemeal roll 1
- Soba noodles 90g dry
- Wholewheat noodles 110g dry
Vegetables
- Red onion quarter
- Mushrooms 260g
- Frozen peas 130g
- Onion 1
- Mixed peppers 170g
- Spring onion 3
- Edamame beans 130g
- Carrot 3
- Celery 3 stalks
- Cucumber half
- Red pepper 1
- Tinned tomatoes 450g
- Avocado half
- Cherry tomatoes 7
- Broccoli 135g
Dairy & Eggs
- Oat milk 260ml
- Peanut butter 1.25 tbsp
- Tinned coconut milk light 225ml
- Butternut squash 550g
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Mango 3/4
- Mixed leaves 105g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Vegetable stock 775ml
- Parmesan 25g
- Garlic 3 cloves
- Olive oil 1.25 tbsp
- Mixed frozen veg 225g
- Curry paste 35g
- Frozen stir-fry veg 160g
- Soy sauce 2.25 tbsp
- Sesame oil 1 tsp
- Lemon juice
- Mustard dressing 20g
- Watercress 45g
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Ginger 1.25 tsp
- Lean lamb shoulder 225g
- Cinnamon 1.25 tsp
- Cumin 1.25 tsp
- Walnuts 25g
- Maple syrup 1.25 tsp
- Tahini dressing 25g
- Green beans 185g
- Lemon 1
- Parsley
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)
- 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 Sainsbury's 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.
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
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