What this plan is for
A Tesco cutting phase plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Cutting Phase Meal Plan — 1,400 kcal
A structured lower-calorie, higher-protein plan for active adults. This 7-day plan targets 1,400 kcal/day and averages 91g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalCutting Phase
Weekly cost£30–40 estimate
Daily average across the 7 days
1,401 kcal91g protein166g carbs39g fat22g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1401 kcal per person100g protein · 176g carbs per person
Breakfast357 kcal · 11g protein · 57g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 357 kcal, 11g protein, 57g carbs.
Recipe
Ingredients
- 60g rolled oats
- 225ml oat milk
- 60g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch475 kcal · 41g protein · 58g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 475 kcal, 41g protein, 58g carbs.
Recipe
Ingredients
- 125g chicken breast
- ½ small head of broccoli (about 150g)
- 60g brown rice (dry weight)
- 2 garlic cloves
- ¾ tbsp soy sauce
- ¾ tsp olive oil
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add garlic for the final minute and cook until fragrant.
- Slice or chop small head of broccoli.
- Arrange chicken breast, small head of broccoli and brown rice (dry weight) in a bowl and finish with soy sauce and olive oil.
Dinner569 kcal · 48g protein · 61g carbs · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 569 kcal, 48g protein, 61g carbs.
Recipe
Ingredients
- 150g king prawns
- 70g brown rice (dry weight)
- 2 eggs
- 60g frozen peas
- 1½ tbsp soy sauce
- ¾ tsp sesame oil
Allergens in this meal: Cereals containing gluten, Crustaceans, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Stir-fry frozen peas in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice and king prawns, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Weekly Shopping List
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Estimated cost: £30–40/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Cutting Phase Meal Plan — 1,400 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1401 kcal - 100g protein, 176g carbs, 30g fat, 18g fibre- Breakfast: Oat Porridge with Berries (357 kcal, 11g protein, 57g carbs, 8g fat, 9g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (475 kcal, 41g protein, 58g carbs, 8g fat, 5g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (569 kcal, 48g protein, 61g carbs, 14g fat, 4g fibre per person)
Tuesday
1400 kcal - 98g protein, 187g carbs, 25g fat, 28g fibre- Breakfast: Oat Porridge with Berries (362 kcal, 11g protein, 58g carbs, 8g fat, 10g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (480 kcal, 41g protein, 59g carbs, 8g fat, 5g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (558 kcal, 46g protein, 70g carbs, 9g fat, 13g fibre per person)
Wednesday
1407 kcal - 71g protein, 165g carbs, 51g fat, 21g fibre- Breakfast: Oat Porridge with Berries (357 kcal, 11g protein, 57g carbs, 8g fat, 9g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (493 kcal, 19g protein, 53g carbs, 21g fat, 7g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (557 kcal, 41g protein, 55g carbs, 22g fat, 5g fibre per person)
Thursday
1398 kcal - 75g protein, 184g carbs, 36g fat, 25g fibre- Breakfast: Oat Porridge with Berries (363 kcal, 11g protein, 58g carbs, 8g fat, 10g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (497 kcal, 19g protein, 54g carbs, 21g fat, 7g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (538 kcal, 45g protein, 72g carbs, 7g fat, 8g fibre per person)
Friday
1400 kcal - 85g protein, 165g carbs, 43g fat, 27g fibre- Breakfast: Oat Porridge with Berries (363 kcal, 11g protein, 58g carbs, 8g fat, 10g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (517 kcal, 37g protein, 55g carbs, 15g fat, 4g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (520 kcal, 37g protein, 52g carbs, 20g fat, 13g fibre per person)
Saturday
1399 kcal - 99g protein, 139g carbs, 48g fat, 17g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (416 kcal, 23g protein, 51g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (504 kcal, 36g protein, 54g carbs, 15g fat, 3g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (479 kcal, 40g protein, 34g carbs, 20g fat, 10g fibre per person)
Sunday
1399 kcal - 109g protein, 145g carbs, 42g fat, 21g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (416 kcal, 23g protein, 51g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (296 kcal, 32g protein, 25g carbs, 9g fat, 1g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (687 kcal, 54g protein, 69g carbs, 20g fat, 16g fibre per person)
Weekly shopping list
Protein
- Chicken breast 825g
- King prawns 160g
- Eggs 8
- Turkey mince lean 160g
- Salmon fillet 140g
- Pork loin 160g
- Lean lamb mince 150g
- Red lentils 75g
Carbs & Grains
- Rolled oats 310g
- Brown rice 500g
- Wholemeal pasta 70g
- Soba noodles 70g
- Sourdough bread 3 slices
- Wholemeal 1 tortilla
Vegetables
- Broccoli 310g
- peas 120g
- Tinned tomatoes 2 x 400g tins (603g required)
- Onion 3
- Avocado 1
- Mixed leaves 95g
- Cherry tomatoes 1 x 300g pack (153g required)
- Pak choi 120g
- Mixed peppers 380g
- Parsnip 120g
- Carrot 120g
- Sweet potato 120g
- Mushrooms 230g
- Romaine lettuce 45g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1138ml required)
- Low-fat Greek yogurt 23g
- Parmesan 7g
Fruit
- mixed berries 310g
Herbs & Spices
- Garlic 15 cloves
- Mixed herbs 0.75 tsp
- Rosemary 0.75 tsp
- Parsley, optional to taste x2
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Cinnamon 0.75 tsp
- Cumin 0.75 tsp
Condiments & Oils
- Soy sauce 3.75 tbsp
- Olive oil 3.25 tbsp
- Sesame oil 0.75 tsp
- Tahini dressing 30g
- Miso paste 2.25 tsp
- Light Caesar dressing 15g
Extras
- Sesame seeds 0.75 tsp
- Fajita spice 1.75 tsp
- Cauliflower 230g
- Lean lamb shoulder 150g
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 Tesco and typically costs £30–40 per week for one person, depending on what you already have at home. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 91g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic cutting phase plan?
Plenty of cutting phase plans share the same 1,400 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 1,400 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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