Monday
1600 kcal - 146g protein- Breakfast: Greek Yogurt with Mixed Berries (315 kcal, 26g protein)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (656 kcal, 52g protein)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (629 kcal, 68g protein)
Sainsbury's High-Fibre 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 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~1600 kcal/day
Budget£40–55/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
Sainsbury's High-Fibre 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 - 117g protein- Breakfast: Greek Yogurt with Mixed Berries (362 kcal, 30g protein)
- Lunch: Lean Beef Mince Lettuce Wraps (574 kcal, 54g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (664 kcal, 33g protein)
Wednesday
1600 kcal - 103g protein- Breakfast: Greek Yogurt with Mixed Berries (331 kcal, 28g protein)
- Lunch: Chickpea and Spinach Curry with Rice (621 kcal, 25g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (648 kcal, 50g protein)
Thursday
1600 kcal - 130g protein- Breakfast: Greek Yogurt with Mixed Berries (325 kcal, 27g protein)
- Lunch: Sardine and Wholemeal Pasta Salad (624 kcal, 43g protein)
- Dinner: Turkey Mince and Sweet Potato Bake (651 kcal, 60g protein)
Friday
1600 kcal - 122g protein- Breakfast: Greek Yogurt with Mixed Berries (312 kcal, 26g protein)
- Lunch: Green Lentil and Halloumi Bowl (637 kcal, 39g protein)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (651 kcal, 57g protein)
Saturday
1600 kcal - 96g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (403 kcal, 13g protein)
- Lunch: Tuna and Edamame Brown Rice Bowl (592 kcal, 50g protein)
- Dinner: Tofu Pad Thai (605 kcal, 33g protein)
Sunday
1600 kcal - 116g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (394 kcal, 12g protein)
- Lunch: Grilled Chicken Caesar Wrap (591 kcal, 47g protein)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (615 kcal, 57g protein)
Weekly shopping list
Protein
- Lean beef strips 210g
- Chicken breast 260g
- Lean beef mince 270g
- Green lentils tinned 300g
- Tinned chickpeas 280g
- King prawns 280g
- Tinned sardines 165g
- Turkey mince lean 270g
- Green lentils 130g cooked
- Pork tenderloin 260g
- Tinned tuna in spring water 185g
- Firm tofu 250g
- Pork loin 245g
Carbs & Grains
- Brown rice 110g dry
- Wholewheat noodles 125g dry
- Wholemeal pasta 110g dry
- Rice noodles 100g dry
- Wholemeal tortilla 1
Vegetables
- Sweet potato 260g
- Red onion 3/4
- Cucumber 65g
- Romaine lettuce leaves 6
- Spring onion 3
- Mushrooms 300g
- Onion 2
- Carrot 3
- Sweet potato mash 380g
- Baby spinach 140g
- Tinned tomatoes 280g
- Cherry tomatoes 14
- Spinach 135g
- Edamame beans 100g
- Peanuts 25g
- Romaine lettuce 75g
- Parsnip 185g
Dairy & Eggs
- Low-fat Greek yogurt 260g
- Low-fat yogurt 105g
- Halloumi 105g
- Semi-skimmed milk 250ml
Extras & Condiments
- Frozen mixed berries 130g
- Honey 1.25 tsp
- Mixed leaves 105g
- Balsamic dressing 20g
- Tikka paste 40g
- Cauliflower 390g
- Mint 1.25 tsp
- Soy sauce 1.5 tbsp
- Garlic 3 cloves
- Ginger 1.5 tsp
- Vegetable stock 300ml
- Curry powder 2.75 tsp
- Pak choi 205g
- Sweet chilli sauce 30g
- Lime juice
- Lemon juice 1.25 tbsp
- Paprika 1.25 tsp
- Pomegranate seeds 40g
- Lemon dressing 20g
- Apple 1
- Rosemary 1.25 tsp
- Olive oil 1.25 tbsp
- Bran Flakes 55g
- Sesame oil 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Light Caesar dressing 25g
- Parmesan 10g
Your 7-Day Meal Plan
Monday
1600 kcal146g protein
Breakfast315 kcal · 26g protein · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 315 kcal, 26g protein.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 260g, Frozen mixed berries 130g, Honey 1.25 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch656 kcal · 52g protein · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 656 kcal, 52g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Lean beef strips 210g, Sweet potato 260g, Mixed leaves 105g, Red onion 3/4, Balsamic dressing 20g.
- 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.
Dinner629 kcal · 68g protein · 25 min
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 629 kcal, 68g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Chicken breast 260g, Tikka paste 40g, Cauliflower 390g, Low-fat yogurt 105g, Cucumber 65g, Mint 1.25 tsp.
- 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
- Lean beef strips 210g
- Chicken breast 260g
- Lean beef mince 270g
- Green lentils tinned 300g
- Tinned chickpeas 280g
- King prawns 280g
- Tinned sardines 165g
- Turkey mince lean 270g
- Green lentils 130g cooked
- Pork tenderloin 260g
- Tinned tuna in spring water 185g
- Firm tofu 250g
- Pork loin 245g
Carbs & Grains
- Brown rice 110g dry
- Wholewheat noodles 125g dry
- Wholemeal pasta 110g dry
- Rice noodles 100g dry
- Wholemeal tortilla 1
Vegetables
- Sweet potato 260g
- Red onion 3/4
- Cucumber 65g
- Romaine lettuce leaves 6
- Spring onion 3
- Mushrooms 300g
- Onion 2
- Carrot 3
- Sweet potato mash 380g
- Baby spinach 140g
- Tinned tomatoes 280g
- Cherry tomatoes 14
- Spinach 135g
- Edamame beans 100g
- Peanuts 25g
- Romaine lettuce 75g
- Parsnip 185g
Dairy & Eggs
- Low-fat Greek yogurt 260g
- Low-fat yogurt 105g
- Halloumi 105g
- Semi-skimmed milk 250ml
Extras & Condiments
- Frozen mixed berries 130g
- Honey 1.25 tsp
- Mixed leaves 105g
- Balsamic dressing 20g
- Tikka paste 40g
- Cauliflower 390g
- Mint 1.25 tsp
- Soy sauce 1.5 tbsp
- Garlic 3 cloves
- Ginger 1.5 tsp
- Vegetable stock 300ml
- Curry powder 2.75 tsp
- Pak choi 205g
- Sweet chilli sauce 30g
- Lime juice
- Lemon juice 1.25 tbsp
- Paprika 1.25 tsp
- Pomegranate seeds 40g
- Lemon dressing 20g
- Apple 1
- Rosemary 1.25 tsp
- Olive oil 1.25 tbsp
- Bran Flakes 55g
- Sesame oil 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Light Caesar dressing 25g
- Parmesan 10g
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?
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.
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.