Sainsbury's Low-Calorie 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
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 290 kcal, 24g protein.
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 480 kcal, 38g protein.
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 520 kcal, 26g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Chicken breast 150g
- Cod fillet 200g
- Tinned chickpeas 200g
- Eggs 1
- Quorn mince 200g
- Turkey mince lean 180g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 150g
- Brown rice 90g dry
- Baking potato 200g
- Rye bread 2 slices
Vegetables
- Cherry tomatoes 6
- Black pepper pinch
- Romaine lettuce 60g
- Baby spinach 150g
- Sweet potato 200g
- Onion 1
- Spinach 100g
- Courgette 1
- Red pepper 1
- Sweetcorn 60g
- Avocado half
- Frozen peas 80g
- Mushrooms 200g
Dairy & Eggs
- Cottage cheese 150g
- Ricotta 100g
- Low-fat Greek yogurt 30g
Extras & Condiments
- Light Caesar dressing 20g
- Parmesan 10g
- Garlic 2 cloves
- Olive oil 1 tbsp
- Paprika 1 tsp
- Parsley fresh
- Green beans 80g
- Olives 10
- Cumin 1 tsp
- Tahini 20g
- Lemon juice
- Lean sirloin steak 220g
- Mixed herbs 1 tsp
- Chilli flakes pinch
- Vegetable stock 500ml
- Ras el hanout 2 tsp
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?
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.