Tesco Cutting Phase Meal Plan — 1,400 kcal
Free 7-day cutting phase meal plan for Tesco. Targets ~1400 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
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 290 kcal, 22g protein.
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot. Ready in 25 min — 440 kcal, 40g protein.
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 540 kcal, 44g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Firm tofu 200g
- Chicken breast 160g
- Lean stewing beef 200g
- Beef stock 300ml
- Eggs 2 hard-boiled
- Turkey mince lean 200g
- King prawns 200g
- Tuna steak 200g
- Smoked mackerel fillet 80g
- Salmon fillet 150g
Carbs & Grains
- Orzo pasta 60g dry
- Wholemeal bread 2 slices
- Brown rice 90g dry
- New potatoes 200g
Vegetables
- Mixed peppers 100g
- Carrot 1
- Celery 2 stalks
- Onion 1
- Sweet potato 250g
- Tinned tomatoes 400g
- Lettuce 40g
- Cucumber 50g
- Frozen peas 80g
- Romaine lettuce leaves 4
- Spring onion 2
- Mushrooms 200g
- Asparagus 150g
- Spinach 60g
- Cherry tomatoes 8
- Red onion half
Dairy & Eggs
- Mint yogurt sauce 30g
- Butter 5g
Extras & Condiments
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Parsley fresh
- Garlic 3 cloves
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Hoisin sauce 20g
- Low-fat crème fraîche 50g
- Thyme 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Green beans 100g
- Reduced-fat feta 60g
- Ginger 1 tsp
- Garam masala 2 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 Tesco and typically costs £30–40 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.