Monday
1400 kcal - 95g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (406 kcal, 29g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (497 kcal, 41g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (497 kcal, 25g protein)
Tesco Desk Lunch Weekly Cutting Phase Plan — 1,400 kcal
Free printable UK cutting phase meal plan for Tesco: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1400 kcal/day
Weekly budget£30–40
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~1400 kcal/day
Budget£30–40/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
Tesco Desk Lunch Weekly Cutting Phase Plan — 1,400 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
1400 kcal - 115g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (376 kcal, 27g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (533 kcal, 50g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (491 kcal, 38g protein)
Wednesday
1400 kcal - 112g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (413 kcal, 30g protein)
- Lunch: King Prawn and Avocado Salad (436 kcal, 32g protein)
- Dinner: Turkey Mince and Sweet Potato Bake (551 kcal, 50g protein)
Thursday
1400 kcal - 97g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (388 kcal, 28g protein)
- Lunch: Black Bean Burrito Bowl (474 kcal, 22g protein)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (538 kcal, 47g protein)
Friday
1400 kcal - 107g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (350 kcal, 25g protein)
- Lunch: Chicken and Wholemeal Pasta with Pesto (544 kcal, 45g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (506 kcal, 37g protein)
Saturday
1400 kcal - 98g protein- Breakfast: Peanut Butter Overnight Oats (460 kcal, 19g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (406 kcal, 30g protein)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (534 kcal, 49g protein)
Sunday
1400 kcal - 65g protein- Breakfast: Peanut Butter Overnight Oats (446 kcal, 19g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (415 kcal, 19g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (539 kcal, 27g protein)
Weekly shopping list
Protein
- Eggs 3
- King prawns 205g
- Green lentils tinned 225g
- Chicken breast 190g
- Turkey mince lean 230g
- Black beans tinned 215g
- Pork tenderloin 215g
- Tinned tuna in spring water 145g
- Pork loin 215g
- Red lentils 105g
Carbs & Grains
- Rye bread 2 slices
- Brown rice 90g dry
- Wholewheat noodles 95g dry
- Wholemeal pasta 80g dry
- Rolled oats 85g
- Wholemeal pitta 1
- Wholemeal roll 1
Vegetables
- Black pepper pinch
- Baby spinach 35g
- Mushrooms 225g
- Onion 1
- Carrot 2
- Sweet potato mash 280g
- Broccoli 210g
- Avocado half
- Cherry tomatoes 9
- Sweet potato 290g
- Tinned tomatoes 460g
- Spinach 115g
- Sweetcorn 65g
- Courgette 1 roasted
- Red pepper 1 roasted
- Parsnip 160g
- Celery 2 stalks
Dairy & Eggs
- Butter 6g
- Oat milk 215ml
- Peanut butter 1 tbsp
- Cottage cheese 215g
- Ricotta 105g
Extras & Condiments
- Turmeric 0.5 tsp
- Garlic 3 cloves
- Lemon juice
- Olive oil 1.25 tsp
- Vegetable stock 225ml
- Soy sauce 1 tbsp
- Pak choi 155g
- Sweet chilli sauce 20g
- Lime juice
- Mixed leaves 90g
- Lemon dressing 15g
- Paprika 1.25 tsp
- Salsa 55g
- Coriander fresh
- Apple 1
- Rosemary 1 tsp
- Green pesto 25g
- Parmesan 10g
- Cheddar reduced-fat 30g
- Banana 1
- Chia seeds 1 tsp
- Mixed herbs 1 tsp
Your 7-Day Meal Plan
Monday
1400 kcal95g protein
Breakfast406 kcal · 29g protein · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 406 kcal, 29g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 3, Rye bread 2 slices, Turmeric 0.5 tsp, Black pepper pinch, Butter 6g, Baby spinach 35g.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch497 kcal · 41g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 497 kcal, 41g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: King prawns 205g, Brown rice 90g dry, Garlic 3 cloves, Lemon juice, Baby spinach 70g, Olive oil 1.25 tsp.
- 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.
Dinner497 kcal · 25g protein · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 497 kcal, 25g protein.
Recipe
- Prepare the ingredients: Green lentils tinned 225g, Mushrooms 225g, Onion 1, Carrot 2, Sweet potato mash 280g, Vegetable stock 225ml.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 3
- King prawns 205g
- Green lentils tinned 225g
- Chicken breast 190g
- Turkey mince lean 230g
- Black beans tinned 215g
- Pork tenderloin 215g
- Tinned tuna in spring water 145g
- Pork loin 215g
- Red lentils 105g
Carbs & Grains
- Rye bread 2 slices
- Brown rice 90g dry
- Wholewheat noodles 95g dry
- Wholemeal pasta 80g dry
- Rolled oats 85g
- Wholemeal pitta 1
- Wholemeal roll 1
Vegetables
- Black pepper pinch
- Baby spinach 35g
- Mushrooms 225g
- Onion 1
- Carrot 2
- Sweet potato mash 280g
- Broccoli 210g
- Avocado half
- Cherry tomatoes 9
- Sweet potato 290g
- Tinned tomatoes 460g
- Spinach 115g
- Sweetcorn 65g
- Courgette 1 roasted
- Red pepper 1 roasted
- Parsnip 160g
- Celery 2 stalks
Dairy & Eggs
- Butter 6g
- Oat milk 215ml
- Peanut butter 1 tbsp
- Cottage cheese 215g
- Ricotta 105g
Extras & Condiments
- Turmeric 0.5 tsp
- Garlic 3 cloves
- Lemon juice
- Olive oil 1.25 tsp
- Vegetable stock 225ml
- Soy sauce 1 tbsp
- Pak choi 155g
- Sweet chilli sauce 20g
- Lime juice
- Mixed leaves 90g
- Lemon dressing 15g
- Paprika 1.25 tsp
- Salsa 55g
- Coriander fresh
- Apple 1
- Rosemary 1 tsp
- Green pesto 25g
- Parmesan 10g
- Cheddar reduced-fat 30g
- Banana 1
- Chia seeds 1 tsp
- Mixed herbs 1 tsp
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)
- 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.
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.